Zero Regrets

1. Embrace the journey: Passion and purpose drive success

"I loved the sport when I was a teenager and I'd had to decide on the rocky shoreline of western Washington whether I was going to be all in, and I loved it still."

Find your passion. Apolo Ohno's journey from a rebellious teenager to an Olympic champion was driven by his deep love for short-track speed skating. This passion helped him overcome numerous obstacles and setbacks throughout his career.

Commit fully to your craft. Ohno's father taught him that dedicating yourself 100% to your chosen path is crucial for success. This meant sacrificing other aspects of life and focusing intensely on training and improvement.

Enjoy the process. Ohno learned to appreciate not just the victories, but also the daily grind of training, the challenges, and the personal growth that came with his pursuit of excellence. This mindset allowed him to persevere through difficult times and find fulfillment in his journey.

2. Confront fear and doubt to unlock your potential

"Fear kills your potential to be who you are and who you can become."

Acknowledge your fears. Ohno learned to recognize and face his fears head-on, whether it was the fear of failure, injury, or not living up to expectations. By confronting these fears, he was able to move past them and perform at his best.

Use fear as motivation. Instead of letting fear paralyze him, Ohno used it as fuel to push himself harder in training and competition. He reframed fear as a challenge to overcome rather than a barrier to success.

Develop mental toughness. Through visualization techniques, meditation, and working with sports psychologists, Ohno built the mental resilience necessary to perform under pressure and overcome self-doubt.

3. Mental strength is the key differentiator in elite performance

"If more athletes were to give training the mind even a quarter of 1 percent as much focus as they do the physical aspects of gearing up, records would fall by the bushel."

Train your mind. Ohno dedicated significant time to mental preparation, including visualization, meditation, and positive self-talk. These techniques helped him stay focused and perform at his peak during competitions.

Develop a champion's mindset. Ohno cultivated an unshakeable belief in his abilities and a fierce determination to succeed. This mindset allowed him to push through pain, fatigue, and setbacks that might have derailed others.

Control your emotions. Learning to manage stress, anxiety, and other emotions was crucial for Ohno's success. He developed techniques to stay calm and focused in high-pressure situations, giving him an edge over his competitors.

4. Adapt and evolve to stay ahead in your field

"Change, for many, can be paralyzing. I embrace it. Change can be empowering. Change can put you ahead of the curve."

Embrace change. Ohno consistently adapted his training methods, diet, and racing strategies to stay competitive in a rapidly evolving sport. This willingness to change kept him at the top of his game for over a decade.

Analyze trends. By studying patterns in his sport and anticipating future developments, Ohno was able to stay ahead of his competitors. He adjusted his body composition, training regimen, and tactics to match the changing demands of short-track speed skating.

Innovate constantly. Ohno worked with coaches, trainers, and other experts to develop new training techniques and strategies. This innovative approach allowed him to continue improving even as he got older and faced younger competitors.

5. Build a support system of mentors, coaches, and family

"Dad and I were teammates, and we might be good friends, but this was no time to be friends. This was business."

Cultivate key relationships. Ohno's success was built on a foundation of strong relationships with his father, coaches, trainers, and teammates. These relationships provided support, guidance, and motivation throughout his career.

Seek out expertise. Ohno worked with specialists in various fields, including nutrition, sports psychology, and strength training. By leveraging their knowledge, he was able to optimize every aspect of his performance.

Balance support and independence. While relying on his support system, Ohno also learned to make crucial decisions for himself. This balance allowed him to take ownership of his career while benefiting from the wisdom and experience of others.

6. Push beyond perceived limits through disciplined training

"To accomplish your goal, you have to be willing to sacrifice beyond what others are willing to sacrifice; you have to be willing to train at levels others are not willing to train at; you have to be willing to accept accomplishing goals that others never reach."

Set ambitious goals. Ohno consistently pushed himself to achieve what others thought impossible, whether it was winning multiple Olympic medals or transforming his body composition.

Embrace discomfort. Through grueling training sessions and strict dietary regimens, Ohno learned to push past physical and mental barriers. He found that growth and improvement often lie just beyond the point of comfort.

Maintain consistency. Ohno's success was built on years of disciplined training and preparation. He understood that achieving greatness requires sustained effort and commitment, not just occasional bursts of intensity.

7. Maintain integrity and sportsmanship in the face of adversity

"It is more important to be a champion off the field than on; that's what resonates with me."

Lead by example. Ohno demonstrated sportsmanship and grace even in the face of controversy and disappointment. His behavior after the controversial 2002 Olympic 1500m final showed maturity and integrity beyond his years.

Rise above negativity. Despite facing criticism and even threats, Ohno remained focused on his goals and refused to engage in negative behavior. This approach earned him respect from competitors and fans alike.

Embrace the Olympic spirit. Ohno understood that the Olympics represent more than just winning medals. He strived to embody the values of fair play, mutual respect, and international goodwill throughout his career.

8. Use setbacks as fuel for future success

"Sometimes you've got to get knocked down to come back even stronger."

Learn from failures. Ohno used disappointing performances and setbacks as opportunities for growth and improvement. He analyzed his mistakes and worked to address weaknesses in his training and racing strategies.

Maintain perspective. By viewing setbacks as temporary obstacles rather than permanent defeats, Ohno was able to bounce back quickly from disappointments and refocus on his long-term goals.

Cultivate resilience. Through repeated challenges and comebacks, Ohno developed a deep well of resilience that allowed him to persevere through injuries, controversies, and tough losses.

9. Balance intense focus with moments of relaxation and reflection

"You also need to rest."

Prioritize recovery. Ohno learned the importance of proper rest and recovery in maximizing his performance. This included adequate sleep, nutrition, and periods of lower-intensity training.

Find balance. While maintaining an intense focus on his sport, Ohno also recognized the need for activities outside of skating to maintain mental and emotional well-being.

Reflect and adjust. Regular periods of reflection allowed Ohno to assess his progress, identify areas for improvement, and make necessary adjustments to his training and racing strategies.

10. Leave a lasting legacy through your actions and attitude

"I wanted to embody that spirit—what that means, the constant struggle. The philosophy of winning is not determined by getting on the podium. It's much, much bigger than that."

Inspire others. Ohno used his platform as an Olympic champion to inspire and motivate others, particularly young people. He shared his experiences and lessons learned to help others pursue their dreams.

Promote your sport. Through his success and charismatic personality, Ohno helped raise the profile of short-track speed skating in the United States and globally.

Embrace your role model status. Ohno recognized the responsibility that came with his success and strived to be a positive influence both on and off the ice. He understood that his legacy would be defined not just by his medals, but by the impact he had on others.

Last updated: August 23, 2025