From Small Habits to Gold Medals: 5 Lessons from Nafi Thiam

When you think of Olympic champions, you might picture medals, stadiums, and record-breaking performances. But when Nafi Thiam—three-time Olympic gold medalist and reigning queen of the heptathlon—took the stage at SuperNova, we heard something much more powerful: a story of grit, daily discipline, and quiet determination.
 
In a conversation with SuperNova’s CEO Leen Anthuenis, Nafi shared what it really takes to perform at the highest level—and her lessons apply far beyond the world of sports. Whether you're leading a company, building a startup, or simply figuring out your next move in life, here are five lessons from Nafi Thiam worth holding onto.

1. Be (brutally) honest with yourself – always

Nafi doesn’t pretend to have all the answers. But one thing she’s clear about: if you want to grow, you need to be able to look at yourself and see what’s really there—not just what you want to see.
 
“You have to be able to look at what you're doing and say: ‘I’m lacking there’ or ‘I could do better here’. Otherwise, you’re leaving room for failure.”
 
It’s not about being hard on yourself. It’s about staying real, especially when things get tough.

2. Build your success on the small things

Most people only see the medals, the podiums, the headlines. But according to Nafi, the real work happens in the quiet moments—the routines, the recovery, the details no one claps for. That means eating well, getting enough sleep, showing up to physio, stretching in the morning, and staying consistent. It’s nothing glamorous, but it’s necessary.
 
“It’s the small things—the annoying ones, the ones that are easy to skip—that make all the difference. You do them every day, and that’s what gets you to the big moments.”

3. Things will go wrong—adapt to them

During the Olympics in Paris, Nafi got injured mid-competition. She had to get stitches—without anesthesia—and still had two more events to go. And yet, she stayed focused.
 
“It wasn’t ideal, but it happened. I had to deal with it.”
 
She didn’t panic, she didn’t come up with excuses. She focused on problem-solving and moving forward. She reminds us that resilience isn’t about avoiding setbacks. It’s about how you respond when they show up because they are, and always will be, part of the process.

4. Technology is a tool, not a shortcut

Nafi embraces innovation in her training. Because training smarter matters just as much as training harder. At 30, Nafi has learned to lean on data, recovery tools, and equipment innovation to protect her most valuable asset: her body.
 
“I don’t recover like I used to. These tools help me stay healthy—and that’s a big plus.”
 
She doesn’t see technology as a shortcut, but as a support system. It’s a mindset that translates easily to business: use the tools, but don’t forget the fundamentals.

5. You don’t need to follow a straight path to success

Nafi didn’t plan to become a heptathlete. She didn’t choose her geographical sciences study with a ten-year plan in mind. She didn’t even expect to win three Olympic golds. But by following her curiosity, and trusting what felt right, she found her way.
 
 “It just happened. I kept doing what I loved, and somehow it became the perfect path for me.”
 
Sometimes, the best plan is not having one—and being open to where things take you.

Conclusion: Excellence isn’t flashy – it’s consistent

Success isn’t always about strict planning. Sometimes, it’s about being open, curious, and flexible enough to follow what energizes you. Even if it doesn’t make sense right away.
 
There’s a lot we can learn from someone who jumps over literal hurdles for a living. But maybe the biggest lesson from Nafi Thiam is this: real excellence isn’t loud or flashy. It’s consistent. It’s honest. It takes time.
 
At SuperNova, we talk a lot about what the future could look like. Nafi showed us what it looks like to build that future—with patience, humility, and relentless focus, one day at a time.