Easy Wellness Habits for Student-Athletes

The end of the semester is a busy season for everyone on a college campus. Student-athletes especially can struggle to take care of themselves in the midst of hard practices, challenging coursework, extracurriculars, and a social life. Still, being able to maintain these areas of life successfully and with energy requires us to find little ways to recharge our batteries throughout the day. With a focus on mental, physical, and emotional health, as well as a healthy work-life balance, here are a few ways that a collegiate student-athlete could recuperate in order to effectively pour energy into these other areas of life.

Mental Health

• Gratitude: Something I try to do often is think of ten things I’m grateful for each day. I like to write them down somehow- whether it is in a journal, in my notes app, or on a sticky note. Being able to reflect on a day and distinguish what you’re thankful for is a powerful way to remind yourself of what you already have in front of you.
• Just breathe: For me, sometimes all it takes is a couple minutes of listening to my favorite songs and some deep breaths to redshift my mindset when I’m overwhelmed. This is a great way to reset yourself and take a pause.
• Screen Detox: Taking a chunk of time before bed to put away all devices and do something more calming is beneficial for the brain and for sleep quality. I like to read before bed when I can, and it helps me wind down more effectively than scrolling usually does. 

Physical Health

• Stretching/Yoga: Student-athletes often carry soreness or tightness in their muscles and joints, which would benefit from gentle (but probably more frequent) stretching. Whether it is a quick neck stretch side-to-side or a routine that is more extensive, anything in this realm would help allow athletes to keep their bodies more prepared for workouts.
• Steady hydration: Hydration is something that can sometimes be overlooked throughout the day. Keeping a steady intake of water helps to keep the body functioning better so that we can put our all into practices or competitions.
• Packing snacks: Between different commitments, it is important to keep fueling yourself with healthy food. This can be something as simple as a granola bar or trail mix, or even a full meal prep if that is something more necessary for your own schedule. 

Emotional Health

• Journaling: Letting thoughts flow from pen to paper can be therapeutic for a lot of people, and it allows the opportunity for a brain-dump after a long day. Some form of gratitude is a great thing to add to this, too!
• Taking Breaks: Sometimes we just need to do nothing. Knowing when to hit pause is a skill that is necessary for personal wellness, as well as the maintenance of several commitments or relationships!
• OYO Activities: Do things on your own! Being a part of a tight-knit community is a great thing, but finding ways to be an individual is arguably just as important. Go on a coffee date or walk with yourself. 

Work-Life Balance

• Time-blocking: Setting times aside for things like work, studying, breaks, or fun can be helpful to get everything done in a timely yet manageable way. Respecting your own time and setting boundaries is the best way to set priorities and be productive in a manner that is best for you.
• Sunday Reset: On Sundays, I plan, clean, organize, and set myself up mentally for the coming week. I look forward to being able to do this each weekend since it helps me clear my head and relax before busy schedules soon return! 
• Top 3: When the to-do list runs really long, sometimes what’s best is to try to condense it into doable tasks. I like picking the top three things I absolutely need to do that day and focusing on those. If I get them done, great! I at least know I got the necessary boxes checked.