The Three A's Framework presented here integrates ancient wisdom traditions with modern performance psychology to create a practical approach to mindful decision making. By systematically moving through Awareness, Acceptance, and Action, you engage both mind and body in a process that honors the complexity of important decisions while providing clear structure for moving forward with confidence.

Whether you're facing professional challenges, personal crossroads, or performance situations where clarity under pressure matters, this framework provides tools to transform how you approach decisions. The integration of specific breathing techniques with mental frameworks makes this approach uniquely embodied—recognizing that our best decisions emerge when we engage our full selves, not just our analytical minds.

The Three A's Framework

Foundation

My journey to developing this approach began with a simple realization. When I awakened to the power of gratitude to provide clarity about my purpose, I realized that hard work is what allows us to truly see around, over, and possibly through life's resistance. In essence, the deepest gratitude must be earned—it comes not from passive appreciation, but from the meaningful struggle that helps us recognize the true value of what we have and what we've accomplished.

This framework emerges from that understanding: that our most important decisions deserve the hard work of mindful engagement. By investing in this process—by earning the clarity that comes through deliberate practice—you develop not just better decisions but a transformed relationship with decision-making itself.

The pages that follow offer not just a methodology but an invitation to a more intentional way of navigating life's complexities. As you explore and implement these practices, you may find that the space between stimulus and response becomes not just a moment of choice but a foundation for living with greater purpose, authenticity, and peace.

This integrated framework builds on three essential elements—Awareness, Acceptance, and Action—to guide both decision-making and project execution with mindfulness and intention.

I. Awareness (Gaining Clarity)

Core Concept

Develop the clarity of focus to understand what's expected and to visualize the results you want to produce.

Breathing Technique - Settle Down

Practice calm, controlled breathing (inhale for 4, hold for 2, exhale for 6) to center yourself, reduce anxiety, and enhance mental clarity.

Application Areas

Purpose and motivation connect with why this matters personally and how it aligns with your broader goals and values. Identify what will sustain your motivation through challenges. Current readiness requires honestly assessing your preparedness, identifying areas of confidence and uncertainty, and drawing upon relevant past experiences to inform your approach. For skill and knowledge, inventory required capabilities, recognize what you already possess, and plan to acquire what's missing before it's needed. Resource requirements involve identifying necessary time, money, tools, space, and information, taking stock of available resources, and addressing potential constraints. Timeline considerations establish deadlines, create logical milestones, and ensure alignment with other commitments.

When the promising quarterback confided in me about feeling pressured to use performance enhancers despite knowing the risks, my story of turning down similar temptations years ago resonated with him. The relief in his eyes when he decided to compete clean told me he'd found the courage to honor both his sport and himself.

II. Acceptance (Embracing Reality)

Core Concept

Cultivate the passion to establish your process, preparing to execute with the skills, tempo, and intensity needed to perform at your best under pressure.

Breathing Technique - Perform with Passion

Use rhythmic, energized breathing to fuel your performance and maintain optimal intensity throughout execution.

Application Areas

Challenge recognition involves anticipating obstacles based on the nature of your project and past experiences, developing strategies proactively, and creating a mental framework for unexpected challenges. Your support network identifies people who can provide expertise, feedback, or assistance, determines specific support needs, and creates accountability structures. Contingency planning develops backup plans, identifies critical risks that would require pivoting, and establishes early warning systems. Self-care and sustainability design supporting routines, establish boundaries to prevent burnout, and create interventions for managing stress.

When a college coach showed me the star point guard's third violation for breaking curfew, I convinced her to give a structured redemption path instead of dismissal. Together we crafted a disciplinary program combining community service, mentorship responsibilities, and progressive privileges that transformed the young athlete from team liability to respected leader within a semester.

III. Action (Moving Forward)

Core Concept

Develop the mental strength to complete the process, experience the importance of your journey, and embrace the hard work required for excellence.

Breathing Technique - Breath Holds

Practice strategic breath control to enhance focus during critical moments, build mental resilience, and push through challenges. When appropriate, incorporate controlled environmental stress (heat/cold exposure) to build extreme fitness and mental fortitude.

Application Areas

Plan development lists specific preparation actions in logical sequence, identifies immediate next steps with timing, and creates tracking systems. Success definition means defining measurable outcomes, establishing quality standards, and creating evaluation checkpoints. A learning focus clarifies skills you hope to develop, creates systems for capturing insights throughout, and plans how you'll integrate this experience into future work. The reflection process schedules specific review times, identifies who you'll share learnings with, and determines how you'll document lessons for future application.

I introduced systematic breath holds to the championship volleyball team before and after every practice, teaching them to embrace discomfort as a pathway to recovery. Their improved CO2 tolerance transformed their recovery and mental toughness, giving them the resilience to outlast opponents in the finals when everyone else was gasping for air.

Implementation Guide

Begin each phase with its corresponding breathing technique to align mind and body. For Awareness, use slow, deep breaths to expand your perspective. For Acceptance, practice "settle down" breathing (4-2-6 count) to embrace reality as it is. For Action, use energizing, balanced breaths to prepare for movement forward. When facing particularly demanding challenges, incorporate breath holds and controlled environmental stress training to build extraordinary resilience and mental fortitude.

Between stimulus and response lies a space. In that space lies our freedom and power to choose. In our response lies our growth and freedom.

HiLevel Coaching Point

Mastery isn't theoretical—it's what Derek Jeter embodied as the New York Yankees shortstop known as "The Captain." His legendary work ethic transformed routine 6 a.m. batting practices into competitive advantages, while his leadership manifested in clutch performances rather than rousing speeches. Jeter's true genius lay in elevating everyone around him through consistent example—showing teammates that excellence isn't occasional brilliance but rather relentless, daily commitment to fundamentals. Like all elite performers, Jeter didn't simply execute the playbook better—he redefined what was possible through disciplined preparation and competitive focus that teammates had no choice but to emulate.

That's HiLevel!