Effort over Results

How do you measure your performance?

Let me guess—by the results you get.

Most of us do. Results are easy to quantify, simple to measure, and ultimately how we’re taught to define success.
Did I pass that exam?
Did I make that sale?
How fast was my time?

But there’s a problem with this approach: results are all or nothing. Success or failure. Black or white.

And results don’t account for the fact that you’re human. Humans have bad days. If you judge yourself only by results, consistency becomes impossible—because you won’t be at your best every single day.

So, what should you measure yourself by?

In a word: effort.

Effort recognizes that you're human and that some days won’t be perfect. Maybe you didn’t sleep well. Maybe you're recovering from illness. Maybe your mind is elsewhere.

Some days, for no clear reason, you’re just not at your best.

But that’s okay. All you can do is give 100% of what you have in the tank. If you’re only at 40% capacity, and you give that full 40%, that’s high performance.

Do top performers really measure themselves by effort?

Yes. And not because it’s the easy option. In fact, it’s the hardest.

Giving all of what you have—even when what you have is less than your best—is what separates the great from the good. Getting 40% out of yourself when that’s all you’ve got is just as difficult as getting 100% out of yourself when you’re at peak capacity.

That’s what the best in the world do. They show up and give their all—even when their all is a fraction of their best.

Some of the most successful people I’ve worked with, including world record holders and Olympic champions, weren’t superstars every day. But they were consistent in their preparation, dedication, and effort.

Examples from the elite

Dai Greene, 2011 world champion in the 400m hurdles, was one of the best athletes I ever worked with. Not because he was the most talented or the best trainer, but because he showed up every day with the intention of improving.

He taught me so much about professionalism—he left no stone unturned but also had the confidence and awareness to know which stones needed turning now and which could wait.

Another athlete I was fortunate to work with was Tianna Madison, a multiple-time Olympic champion in sprinting and long jump. Tianna was incredibly intense and competitive on the track and one of the most powerful athletes I’ve ever met—often outlifting Olympic-level male competitors.

She understood effort. She knew that showing up and giving her all every day was the key to success. Not every day was great, but by being there consistently, she gave herself the chance to be great.

How do you measure effort?

This is where it gets tricky. Effort isn’t as easy to track as results.

But it’s a far more accurate measure of how you’ve actually performed each day.

The key is radical honesty with yourself. Only you know your true capacity on any given day—so only you can truly assess whether you gave everything you had.

Ask yourself:

• What does my 100% effort look like?

• What does it feel like?

Write it down. Use that as your benchmark.

I like to focus on intent. Did I approach each critical or important moment today with the intention of being fully present and giving my all?

By breaking effort into moments, we avoid the trap of ‘always on’ culture—the mindset that can lead to exhaustion and ultimately make us worse over time.

Many athletes journal to track their effort. Others work with sports psychologists or trusted friends who hold them accountable.

If your effort wasn’t where you wanted it to be, ask yourself:

• Why? What got in the way?

• What can I change tomorrow?

And most importantly—remember that you’re human. You won’t always get this right.

But if you commit to effort, you’ll give yourself the best possible chance to succeed.

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