U.S. Olympic gold medalist Hezly Rivera shares her secret to switching her mindset to calm mode before performing

While many athletes swear by elaborate pregame routines or superstitious rituals, Rivera’s secret is simpler: silence, and sometimes a nap.

“Before I perform, I don’t really have certain steps that I take,” Rivera, 17, tells Fortune. “When I’m getting ready, I like to stay as calm as possible. I don’t listen to music, I take a nap. I try to get my mind off gymnastics.” 

The youngest athlete on the entire U.S. delegation at the 2024 Paris Olympics—she was 16 at the time—earned a gold medal as a member of Team USA and went on to become the 2025 U.S. senior all-around champion. More recently, she had to withdraw from the world championships due to an ankle injury. Now, she’s sharing how she stays so calm on and off the mat.  

“I don’t have many rituals or a set routine—it just kind of flows the way it’s meant to that day,” she said. 

“I pray with my family, and that calms me down. I know all the preparation we’ve put in at the gym will come out eventually, so I’m not too stressed or worried about it,” she added. 

The gymnast, who was homeschooled since fourth grade to focus on her sport while training, says the same grounded mindset helped her balance both worlds. 

Rivera still feels education is an important asset, and works with Verizon Innovative Learning, joining students at the Bronx Writing Academy to help expand access to STEM opportunities in underserved schools.

Keeping a present-moment focus is what helped her stay grounded 

Since performing, her ability to stay present is what’s helped her stick to her goals on and off the mat.

“Every turn is a new opportunity and a second chance,” Rivera says. “I try to forget about the past—even if I’ve made a mistake—and stay completely in the present. It’s not easy, but it’s something I’ve learned to practice.”

That echoes one of Michael Jordan’s famous quotes: “Why would I think about missing a shot I haven’t taken yet?” 

At times, being an Olympic gold medalist comes with mental and physical gymnastics. Four years ago, Simone Biles made headlines after withdrawing from several events at the 2020 Tokyo Olympics, held in 2021—due to a condition known as “the twisties,” a sudden loss of air awareness that can disorient gymnasts mid-routine.

“Mental health and mindset are so important,” Rivera says. “It’s always best to talk about what’s bothering you—whether it’s with your coaches or your family. Gymnastics is physical, but it’s mostly mental. We can all do the skills; it’s your mindset going into them that makes the difference.”