Let Go of the Rest.

Everything Else Is Noise

The Code Is Simple:

Don’t waste energy on what you can’t move.

Double down on what you can.

Why It Works (And What Science Says):

• People who focus on controllables — effort, attitude, actions — show better long-term performance and lower stress response (Beilock & Carr, 2001)
• An internal locus of control leads to higher resilience, consistency, and self-respect (Rotter, 1966)
• Control-trained athletes experience better focus and recovery, especially in unpredictable settings (Nicholls et al., 2021)

What This Looks Like At C2:

• You’re not “feeling it” that day. Good. You still move.
• Missed a lift? Good. Now we know where to rebuild.
• Off your game? Good. Now you slow it down and focus on your breath, your mechanics, your intent.

You don’t get stronger by controlling everything.
You get stronger by controlling yourself.

How to Build It:

1. Start with one thing you control this week.
   Pick your sleep, hydration, prep time, warm-up — anything. Own it.
2. Pause before you react.
   Missed the mark? Good. Now what?
3. Double down on the habit.
   One thing done well all week is stronger than five half-efforts.
4. Say this out loud when you need it:

“I don’t control the outcome. I control how I show up.”

Your Challenge This Week:

• Write down one controllable you’re locking in
• Stick to it, no matter what life throws
• See how much quieter everything else becomes when you focus on what’s yours

Not training with us yet?

You don’t need to control everything.
You just need to start.

👉 Claim your free trial here.

See you in class.

Onward and Upward

 — Mike

Sources:

1. Rotter, J.B. (1966). Generalized expectancies for internal versus external control of reinforcement. Psychological Monographs.
2. Nicholls, A.R., et al. (2021). The effects of coping strategies on performance in sport: A meta-analysis. Frontiers in Psychology.
3. Beilock, S.L., & Carr, T.H. (2001). On the fragility of skilled performance. Journal of Experimental Psychology.