By definition, all Olympic athletes have extraordinary athletic ability combined with mastery of a physical talent and skill. But what does it take to win? Research highlights the role of psychology in athletes who win gold. Optimal performance has as much to do with mental agility as it does with physical ability.

Here are eight secrets of Olympic medalists:

1. Knowing How (and When) to Push Hard

A great athlete knows when to push beyond their mental and physical boundaries and when to hold back. It’s about impulse control – the pause between thought and action to assess what is needed in the moment. This requires flexible thinking and self-knowledge. Knowing one’s strength’s is important—it is also important to be aware of areas that require extra effort and more work.

 2. Optimism

Productivity, better health, efficient problem solving and success are all linked with optimism. It’s not about being blind to the realities of life and circumstance (physical or mental setbacks, weaknesses, weather conditions) but seeing them as temporary hurdles rather than permanent roadblocks. Great athletes don’t quit when they fall down. They exhibit resilience and grace in the face of disappointment.

3. Motivation

A recent study found that motivational self-talk helps athletes improve in strength and endurance-based tasks: “The mind guides action, if we succeed in regulating our thoughts, then this will help our behavior,” says sports psychologist Antonis Hatzigeorgiadis.

4. Setting Specific Goals 

The most successful athletes set specific goals. Of course, the ultimate goal of an Olympian is to win gold but the daily objectives leading up to the games (to beat their best time by 1 second, to land the triple axel, to perfect their form as they make the first turn) matter more for improving actual performance.

 5. (Healthy) Perfectionism

Healthy perfectionism balances an athlete’s high standards with flexibility. Healthy perfectionists are not haunted by past mistakes but learn from them, whereas unhealthy perfectionists are overly concerned with control and exhibit an all-or-nothing mentality.

6. Focus

Studies suggest that visualization training is comparable to physical training. Olympians don’t just think about participating and winning their event they actually feel what it would be like to compete and take home the gold. The more intense the focus is on their goal, the more the Olympian is able to tune out distractions, anxiety and stress. This type of focus can best be practiced through mindfulness and meditation on a regular basis.

 7 . Routine

Research implies that routine is a vital aspect of success. Routines create balance, focus, healthy habits, self-discipline, resilience and stamina—essential ingredients of a successful athlete and in life:

A routine can steady an athlete amidst the buzz, distractions and anxieties inherent to the games, and help them perform at their best.

8. Finding Flow

Great athletes know how to get “in the zone.”  It’s the opposite of multi-tasking: they are so engaged in what they are doing that they lose time. Csikszentmihalyi, author of Flow, describes it as:

Being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.

The Olympic Games are a testament to the potential and capacity of the human body and mind. Imagine what you could accomplish if you thought like an Olympian every day. In the spirit of the 2014 Winter Games, apply some of these strategies to your own life. After all, the secret to winning may be learning how to fail:

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. 

– Michael Jordan

According to the US Bureau of Labor Statistics American Time Use Survey, Americans spend more time working, watching television and movies, and using their computers for fun than they did ten years ago. They spend less time relaxing, thinking, socializing and communicating with others, and engaging in charitable activities like helping people who aren’t members of their immediate family.

What about you? Understanding where your time is going can be an eye-opening exercise.  It allows you to see whether your priorities and values align with how you actually live your life.

First, list the three things in life that mean the most to you. Next, fill in a chart like this one. It’s a helpful tool that enables you to visualize how you actually organize the hours of your day. Do the three items you listed that mean the most to you figure prominently on this chart? If not, it may be time to re-think how you spend your time. As Beverly Adamo reminds us, “it’s not about time, it’s about choices. How are you spending your choices?”

Howard Gardner, professor of psychology at Harvard, researchers questions about health, happiness and personal values.  Across the board and around the world, his findings are consistent – people place a premium on time well spent:

Over and over, in our interviews and surveys, we found that individuals were especially pleased when they had an experience that was enjoyable and fulfilling, and conversely frustrated when they felt that they had not spent their time well. For example, they could have a delicious meal at a high quality restaurant. But they much preferred a meal of mediocre quality, if they could be surrounded by friends whose company they enjoyed. On the other hand, many who spent hours playing online games, registered annoyance that they had wasted so much time.

More important than how we spend our time is how well we spend our time.  As Gardner highlights, what may seem like a waste of time—daydreaming, reflecting, thinking, and allowing our minds to wander may in fact be time well spent.

He offers the following tips to make the best use of your time:

Put the quality of time use front and center in your life.

Pursue and value quality, not just quantity. In other words, don’t just think about how long an event (like a meeting or meal) will take; think instead about whether you will enjoy and profit in some way from the minutes or hours.

Don’t try to fill every minute — it is healthy to sit back, reflect, and daydream.

Technology is a double-edged sword — it’s seductive, superficially fun, but it’s time-consuming and rarely produces a lasting sense of satisfaction.

Reflect on how you have used time — and if not well, then go back to the drawing (or day dreaming) board.

Diana Vreeland famously said,

You don’t have to be born beautiful to be wildly attractive.

Her wise words are supported by science. All too often we assume good looks and charisma are innate qualities bestowed to a handful of lucky people at birth. Research suggests otherwise. There is so much more to personal appeal than being pretty. Attractiveness and magnetism have much more to do with inner radiance and easily adaptable aspects of yourself.

Now, it’s your turn to shine.

Here are nine strategies you can use to make yourself irresistible:

1. Enhance your charisma

Inspire a gravitational pull by lowering the intonation of your voice at the end of your sentences, reducing how quickly and often you nod your head and pausing for two full seconds before you speak. These subtle behavioral changes convey presence, power, and warmth.

2. Dress the part

Clothes have an impact on how people see you and on how you see yourself. Make an effort to look tidy and pulled together. Research shows that dressing in flattering, well-tailored clothes increases personal appeal. Wearing something you feel good in also boosts self-confidence and openness.

3. Strike a power pose

An easy way to improve sex appeal and feel more powerful is to improve your posture. Not only does better posture attract positive attention, it can actually make you feel stronger and improve your mood.

4. Be interesting and interested

Strive to be a good listener. Giving someone your full attention is a powerful seduction tool. That means leaving your phone in your handbag and resisting the impulse to take a photo of your entrée.

5. Smell good

People who smell nice are perceived as more likable. Studies show that personal grooming matters a great deal. Taking the time to take care of oneself—filing your nails, washing your hair, applying a fragrance—isn’t vain or “high maintenance.” On the contrary, self-care is considered a sign of psychological health and is appealing to others.

6. Show off your pearly whites

A smile works wonders. In addition to appearing more attractive, research shows a smile makes you look more approachable, fun, and engaging.

7. Glow from the inside

Complexion counts. A diet rich in fruit and vegetables brightens skin and promotes a healthy appearance. Carrots and tomatoes are natural skin enhancers. Studies show they give a golden glow that is perceived as more attractive than a suntan.

8. Wear red

If you want to attract the attention of a potential mate, throw on a red dress. This is known as “the red dress effect.” In addition to drawing others to you, researchers believe that wearing red alters self-perception and makes you feel stronger and sexier. Red lipstick works, too!

9. Be nice

People who are kind are considered more attractive. This is known as the “halo effect”—people who are perceived as “good” become more beautiful in our eyes.

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This article originally appeared on IvankaTrump.com