By Danez Marrable Lockhart
NFL Continuing Education Consultant
It’s November and you are in that first term of the new year. Some of you are in your first college term; some of you are in your last high school year; ALL of you are in the midst of your football season. This is the time of year where things can be a little tricky when it comes to academics. Some of you are having wildly successful seasons; others are struggling on the field; ALL are getting physically tired. As you press through your physical state, people often do not think about their mental state. How are your classes going? What can you do to be better on the field? Where will you find the TIME to do ONE MORE THING??? These things are not always talked about but are extremely important as you plan your success on all levels. Have YOU hit that mental wall? This is the point where you are trying to figure out HOW you will finish the term.
Here are six tips to help you push through that “mental wall’ and be better as you finish the term strong (in the classroom and on the field).
- Plan Ahead. Be sure to plan things out. You are a busy football player and time is of the essence. For those just starting college, this is your first season of extensive travel and adjusting to a new system. This takes some getting used to and time management is essential to your success. Work on planning out your academic schedule so you do not overburden yourself later in the term. Oftentimes professors will provide you a calendar so you are aware of due dates and timelines for reading. Make sure you utilize ALL of the resources available to you on your college campuses (academic advisors, athletic counselors, sports psychologists, etc). For those high school students, you have great resources in your guidance counselors, teachers, and athletic administrators. A great plan that is executed will cut down the size of your wall.
- SLEEP!!! Getting the proper amount of sleep is critical! This is what carries you through and allows you to be alert in the classroom and on-the-field. I remember seeing a factoid in college that said a college student needs as much sleep as an infant child. I thought to myself “I guess I need to take more naps.” In all seriousness, the recommendation is getting between seven to ten hours per day. If you are a person who typically only sleeps about six hours a day, try getting seven or eight. Take steps to improve what you are currently doing. When you wake up for the day, you should feel rejuvenated and ready for what lies ahead.
- Eat Well. Proper nutrition contributes to your physical and mental health. Say no to foods that may cause you to feel sluggish and inhibit your physical and mental abilities. For more comprehensive thoughts with nutrition, see your family physician, athletic trainer, sports medicine professional, or nutritionist as they will be most familiar with your individual needs.
- Take a Break. Do not let work defeat you. As a student-athlete, you are trained to win and give 110% at all times. Try to pace yourself and cut work into manageable pieces. If you take on too much all at once, you will become overwhelmed. Once you are overwhelmed, it will affect your performance in all areas. I recommend taking about a five to 20 minute break based on the length of time you are comfortable working on one thing (this will differ by the person). When you take your break, get away from where you are working (desk, couch, bed) and do something you enjoy (play a video game, listen to music, go for a walk, talk to a friend). Make sure you time your break and stick to your plan you previously created (factor break time into your scheduled study time).
- Be Flexible. Realize that even the best laid plans may require some adjusting. The purpose of your plan is to have structure in place and not overwhelm yourself. Even with structure, life happens. You want to build in time in case you get ill, spend more time on a project than expected, or have something unexpected come up. Blessed are the Flexible for They Shall not be Bent out of Shape.
- Enjoy your Experience! Many of you are finishing your high school career. Others are in your college career. Take time to appreciate each life experience and enjoy the people in your life and the activities you encounter.
Everyone hits that mental wall. It is something you will continue to experience in life so learning effective ways to function are important. Hopefully these tips will help you as you continue advancing in life.
Helpful resources:
http://www.sleepfoundation.org
http://www.sportsmedicine.about.com/od/anatomyandphysiology/a/Athlese-Sleep.htm
http://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes
http://www.prevention.com/mind-body/emotional-health/healthy-foods-reduce-stress-and-depression