Protect Your Energy and Manage Your Time: A Guide for Student Athletes

Matt Booth and Dr. Melinda Kirschner
When it comes to achieving peak performance, most of us naturally focus on managing our time. After all, there’s only so many hours in a day, and the demands on student-athletes are high. Between school, training, games, and everything else, managing time becomes crucial. But what many overlook is the importance of managing energy—an even more valuable resource. Time management is important, but energy management can truly make the difference between thriving and burning out. When student-athletes learn to recognize and strategically budget their energy, they can perform better, feel more balanced, and avoid burnout. In this month’s blog, we will explore the importance of energy management, its impact on performance, and how to help athletes protect their energy.

Why Energy Management Matters

Energy is a finite resource. In a busy student-athlete’s life, managing not just time but the different types of energy—physical, mental, emotional, and even spiritual—becomes crucial. These different forms of energy need to be managed effectively to ensure athletes can give their best when it matters most.

By understanding how energy works, athletes can make intentional decisions that help them manage not just their time but how they use their energy throughout the day. This kind of awareness reduces burnout, optimizes physical and emotional energy, and enhances overall performance.
 

Types of Energy

To truly manage energy, it’s important to understand the different types of energy at play:
  1. Physical Energy: This refers to the strength and stamina needed for training, competition, and daily activities. Proper nutrition, sleep, and recovery contribute greatly to maintaining physical energy.
  2. Mental Energy: This is the capacity for focus, concentration, and decision-making. Mental energy can be drained by stress, schoolwork, and constant distractions.
  3. Emotional Energy: Emotional energy involves mood regulation, motivation, and resilience. Athletes need emotional energy to stay positive, handle setbacks, and maintain motivation through tough times.
  4. Spiritual Energy: This can involve purpose, alignment with values, and a sense of fulfillment. Athletes with a strong sense of purpose and alignment can often tap into a deeper reserve of energy when facing challenges.

Key Goals of Energy Management

  1. Self-reflection: Athletes should learn what creates and detracts from their energy. Through journaling, reflection, and feedback, they can assess how their habits, relationships, and routines impact their energy levels.
  2. Energy Tracking: By monitoring energy levels throughout the day, athletes can identify patterns. Which activities drain them? Which activities recharge them? Tracking energy can help athletes make better decisions about how they allocate their time.
  3. Making Changes: Once they identify energy drains, athletes need to be open to making changes. Whether it's eliminating unnecessary tasks, adjusting their training routine, or setting better boundaries, these adjustments help protect energy.
  4. Rest & Recovery: Sleep, downtime, and recovery are non-negotiable. Athletes must prioritize rest to replenish their energy stores.

The Importance of Sleep & Recovery

Athletes often neglect rest in favor of more training, but this can actually hinder performance. Recovery—especially sleep—is when the body and mind repair, rebuild, and grow. During sleep, muscles repair, memories consolidate, and emotional processing happens.

Consequences of Poor Sleep:
  • Impaired decision-making and slower reaction times
  • Increased stress, irritability, and anxiety
  • Cognitive decline and difficulty focusing
  • Slower injury recovery and higher risk of injury
Yet, despite the clear benefits of sleep, many student-athletes struggle to prioritize it. Adolescents in particular are prone to staying up late for various reasons—homework, social media, or even anxiety. This is why sleep strategies are key for maintaining energy levels.

Sleep Strategies for Athletes

Here are some practical sleep strategies to help manage energy:
  1. Build a Routine: Going to bed and waking up at the same time every day trains the body to expect sleep, leading to better rest quality.
  2. Wind Down: Stop using electronics and refrain from doing homework at least an hour before bed. This gives your mind and body time to relax.
  3. Manage Stress: If anxiety is keeping you up at night, try setting aside “worry time” earlier in the day. Write down your tasks and make a plan, so your mind can relax knowing you won’t forget anything.
  4. Don’t Watch the Clock: If you’re struggling to fall asleep, avoid looking at the clock. The stress of not being able to sleep can make it even harder to rest. Instead, read for a bit or use a low light to relax.

Considerations for Coaches

As a coach, your role in energy management goes beyond just the practice session. Think about how you can influence your athletes’ off-the-field lives to improve their overall energy levels.
  1. Outside Influence: Be aware of how life outside of sports impacts your athletes. Exam week, family stress, or social pressures all drain energy. Acknowledging this and offering flexibility or support can make a big difference.
  2. Energy at Practice: Consider the energy of your training sessions. Are you doing everything you can to energize your athletes? Start and end practices with activities that fuel them, whether it’s a motivational talk, a fun team-building exercise, or a light cool-down session.
  3. Rest and Recovery Messaging: Be intentional about how you talk about recovery. Make sure your athletes understand the importance of rest, fueling, and sleep. Be proactive in addressing their recovery needs and encourage them to prioritize self-care.
  4. Mid-Season Check-ins: Consider conducting mid-season energy check-ins with your team. Assess their physical, mental, and emotional energy levels. This reflection can help them course-correct and adjust to avoid burnout.
  5. Anticipate Energy Peaks and Dips: Throughout the season, there will be moments of high intensity and moments of fatigue. Prepare your team for these energy dips by discussing strategies for recovery and how to stay energized during tough stretches.

Conclusion

As a student-athlete, the balance between school, sport, and life can feel overwhelming. But the key to sustained success isn’t just about managing time—it’s about managing energy. By becoming more aware of your energy needs and learning to protect and replenish them, you’ll be better equipped to perform at your highest level without burning out.

By building habits around sleep, nutrition, rest, and self-reflection, athletes can maintain their physical and mental stamina throughout the season. Whether you’re an athlete or a coach, taking steps to protect your energy will pay off in improved performance and overall well-being.

So, remember: Time management is important, but energy management is essential. Protect your energy, and your performance will thrive.
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