The Rule of Thirds: Olympian Alexi Pappas on Chasing Dreams & Embracing Crappy Days

Alexi Pappas is an Olympic athlete. Award-winning writer. Poet. Filmmaker. Author of Bravey: Chasing Dreams, Befriending Pain, and Other Big Ideas. And so much more.

A record-setting runner, Alexi set the Greek national record in the 10,000 meters and competed for Greece at the 2016 Olympic Games. Equally gifted as a storyteller, her words have graced the pages of The New York Times, Runner’s World, Women’s Running Magazine, Sports Illustrated, The Atlantic, and Outside.

In a thought-provoking conversation on the Rich Roll Podcast, Alexi shared a powerful framework that reshaped how she approaches both competition and creativity: The Rule of Thirds.

This life-changing perspective, instilled in her by her Olympic coach after a grueling workout at Hayward Field in Eugene, Oregon, has transformed how she pursues big dreams across multiple passions.

"So my Olympic coach told me after a particularly challenging workout where I could not hit my splits before going to the Rio Olympics, that that was OK. It was the Rule of Thirds. And he was an Olympian, you know, I always soaked in everything he said," she expressed.

"And I was like, what's the Rule of Thirds? And he said, when you're chasing a dream or doing anything hard, you're meant to feel good a third of the time, OK a third of the time, and crappy a third of the time. And if the ratio is roughly in that range, then you're doing fine. So today was the crappy day along your dream chasing. Right? And if the ratio is off—like you feel too good all the time or too bad—then you’ve got to look at whether you're fatiguing or not trying hard enough or pushing yourself."

Her coach’s words contain a simple yet profound truth: struggle isn’t a sign of failure—it’s a natural and expected part of meaningful progress. When we embrace this mindset, we stop resisting discomfort and start seeing it as a necessary checkpoint on the road to excellence and transformation.

We won’t always feel our best. That’s life and leadership. That’s what makes the journey intriguing. But how we respond on those “crappy” and “OK” days is fully within our control.

What if, instead of resisting those tough moments, we leaned into them? What if we used them as unique opportunities to sharpen our skills, assess what’s working (or not), and refine our approach? Showing up and giving our best even on the hardest and crappiest days is what separates those who merely dream from those who step into the arena to compete and achieve.

As leaders and high performers, we should also extend this mindset to our teams. A bad day doesn't necessarily mean we're off course—sometimes, it just means we're pushing boundaries. Instead of overcorrecting too quickly or reacting purely out of emotion, we should pause, lean in, and assess what is actually transpiring—encouraging reflection, presence, and effort. Neither of which requires elite talent.

Too often, the mind becomes the biggest obstacle, convincing us to quit when things feel tough. But setbacks are not signals to stop; they are proof that we are engaged in something that matters. Don’t let the mind bully the body into quitting on the crappy days.

If the goals and dreams we are chasing truly mean something, we will keep showing up—regardless of how we feel in the moment. If they don’t, we will likely find an excuse. Are we truly committed to the things we say we want, even long after the mood we set them in has passed?

You will likely experience one of these three types of days today: good, OK, or crappy. No matter where you land, ask yourself: Will I still show up? Will I lean in and give my best to the moment? Will I trust the process and keep stacking the days?

Momentum is built through these daily choices. Each small effort and action—especially on the difficult days—compounds into something greater and far more meaningful. That’s how personal and professional breakthroughs happen.

Keep trusting yourself. You are more than enough. Keep showing up for yourself and those you lead—while keeping your ‘why’ and the Rule of Thirds top of mind.

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