As someone who has spent years pursuing athletic goals, I know firsthand how easy it is to get caught up in the next big milestone. Whether you’re trying to crush a personal record in the gym, working toward a healthier lifestyle, or competing at the highest levels, it can be tempting to either dwell on your failures or get lost in the glow of a hard-earned win.
I’ve felt this myself, most recently, in my jiu-jitsu journey. There have been times when a loss in competition left me devastated and questioning my abilities. But I’ve also experienced the highs, like when I recently won a World Championship. Both the losses and wins could have easily thrown me off balance—either by allowing self-doubt to creep in or getting too comfortable with success. But one rule I’ve learned to live by, and a tool that’s helped me through every stage of my training, is the 24-Hour Rule.
This rule is simple and used by many high-level athletes:
- When you win, give yourself 24 hours to celebrate.
- When you lose, give yourself 24 hours to mourn.
- Then—no matter what—get back to work.
This concept isn’t just for athletes competing on the world stage—it’s a mindset that anyone can adopt to help navigate the ups and downs of fitness, work, or life in general.
What Is the 24-Hour Rule?
The 24-Hour Rule is a psychological tool used by many athletes to manage their emotions after a significant result, whether that’s a victory or a loss. It’s about giving yourself permission to feel your feelings fully, but with a clear boundary. After 24 hours, you stop looking back and refocus on what’s next.
- If you win, celebrate your success. Savor it. Give yourself a full day to enjoy what you’ve achieved, but don’t let it make you complacent.
- If you lose, take time to process the disappointment, learn from it, and allow yourself to grieve. But after 24 hours, it’s crucial to stop replaying that failure and get back into action.
Why the 24-Hour Rule Matters
For me, applying this rule has been invaluable, especially as I’ve gotten more invested in jiu-jitsu. After every tough loss, I used to dwell on what went wrong for days, even weeks. It would mess with my head and affect my training. But after adopting the 24-Hour Rule, I started bouncing back more quickly. I’d feel the sting of defeat, analyze where I went wrong, and then, the next day, I was back on the mats, focused on getting better.
Similarly, when I won the world championship, I was on top of the world for those 24 hours. I let myself soak in the victory, celebrated with my friends and family, and felt proud of the hard work that led me there. But I also knew that after those 24 hours were up, it was time to get back to the grind. A single win doesn’t mean you stop pushing for more growth.
So why does this matter? Whether you’re an athlete, someone working toward personal fitness, or chasing any big life goal, the 24-Hour Rule helps you:
1. Celebrate Without Losing Focus. Success is sweet, and it’s crucial to take time to enjoy your achievements. When you hit a new PR, win a competition, or reach a fitness milestone, allow yourself to celebrate. But success can also be a trap. Resting on your laurels can slow down your momentum. By setting a 24-hour window, you ensure that while you give yourself credit, you don’t stop striving for more.
2. Move Past Setbacks Faster. Losses and setbacks are inevitable in any journey—whether that’s missing a workout, falling off your nutrition plan, or coming up short in a competition. In those moments, it’s easy to get stuck in negative emotions. But giving yourself 24 hours to process the disappointment and then move forward helps prevent you from wallowing in self-doubt. You feel it, you learn from it, and then you move on.
3. Build Resilience. One of the biggest lessons I’ve learned through competition, and the 24-Hour Rule in particular, is emotional resilience. Whether in life or sports, there will always be highs and lows. But how you respond to those moments determines your long-term success. The 24-Hour Rule keeps you from getting too attached to either the wins or losses—it teaches you to constantly focus on what’s next and keep growing.
How to Apply the 24-Hour Rule to Your Life
The best part about the 24-Hour Rule is its simplicity. You don’t need to be an athlete to use it—this principle can work for anyone looking to improve themselves.
- When You Win: Say you’ve finally nailed a new fitness goal—like mastering a challenging move or hitting a strength milestone. Give yourself permission to celebrate. Enjoy the accomplishment! Post about it, share the moment with friends, or treat yourself to something special. Just remember, once those 24 hours are up, it’s time to focus on the next challenge.
- When You Lose: Maybe you’ve missed a week of workouts, failed to hit a performance goal, or you’re struggling to stay consistent with your health habits. Allow yourself 24 hours to feel disappointed, but don’t let it consume you. Take that time to reflect on what went wrong and how you can improve, but after that, get back on track and start working again.
- For Everyday Life: Even outside of fitness, the 24-Hour Rule is a useful mindset for managing your emotions. Whether it’s a personal achievement or a professional setback, this rule helps you maintain perspective and balance. You’re always pushing forward—no matter what happened the day before.
Final Thoughts
As someone who has both won at the highest level and faced tough defeats, I can tell you that the 24-Hour Rule is a game-changer. It keeps you from getting too comfortable when you win and prevents you from getting stuck when you lose. It’s a reminder that growth is ongoing, and there’s always more to learn, more to achieve, and more to improve upon.
Whether you’re an athlete or someone simply trying to be your best self, the next time you win—or lose—remember: you’ve got 24 hours to feel it. After that, it’s time to get back to work.