Time Management Strategies to Avoid Burnout from a D1 Student-Athlete in Honors

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Have you ever felt like there aren’t enough hours in the day to do everything?

That’s exactly what I told the UMass Amherst sports psychologist last November. I was injured and struggling to balance classes, homework, lifts, practices, rehab and cross-training. It felt like I had no time for anything that wasn’t track or school-related. It was exhausting.

The sports psychologist gave me some tough love, saying I needed to make time for my own fulfillment. While this felt a bit unfair (I mean, did she really understand how much time track and school took up?), it did stick with me. 

Eventually, I developed a system for balancing my busy schedule and managing my time without burning out.

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Filling My Cup: My Reading Streak

To make that time for myself, I started reading every day. I read some really intellectually engaging books like: How to Be an Antiracist by Ibram X. Kendi, The Message by Ta-Nehisi Coates, and Emergent Strategy by Adrienne Maree Brown. I also read some cheesy romance novels.

Whether it’s reading a book, meditating, doing a craft, or taking a walk, reserve space for your “you time” and stick to it. 

Even if you feel like there isn’t enough time in your schedule, this will actually make you more present and able to commit to the rest of your obligations. 

Social Time Over Meals

Just because you’re busy with schoolwork and workouts, it doesn’t mean you should close yourself off from others. But I’ve found that as an introvert, social time can be the first thing to go when I’m starting to feel stressed.

One strategy to make sure that I’m still getting social time in is scheduling it around mealtimes. 

I have to eat no matter what, so why not invite a friend? Sharing a meal with someone can be a much-needed reset and opportunity to catch up with someone without losing out on time that you would’ve spent studying. 

Sleep Is Not a Compromise

As a student athlete, I know how important sleep is for my athletic performance. It can be annoying to get home and realize how little time I have to do homework before bed. But sacrificing sleep means risking an unsatisfactory workout the next day, and that’s not a compromise I’m willing to make.

However, by getting enough sleep, I am not only setting myself up for success on the track, I’m also making the best choice for my brain. 

When I’m up late struggling with schoolwork, I’ve found that just calling it a night can make a world of difference in actually understanding the material. I sometimes wonder how much time could be saved by simply going to bed and starting fresh in the morning instead of pushing through the late hours.

Work for Time Over Completion

With studying or projects like essays, it can be hard to figure out how to break up the work. If you have a long essay to write and weeks to do it, how do you know what to write on which day? It feels too overwhelming to start!

My advice is to set a timer for 20-60 minutes and lock in. Fully immerse yourself in the project without the expectation of reaching a certain point. 

Taking the pressure off of “completing” something frees you up to make more progress because there’s a set stopping point for a break or pivot.

To-Do Lists & Daily Schedules

Every day, I have a to-do list. If my to-do list seems daunting, I’ll schedule my whole day out by writing down my obligations and looking for blocks of free time. Then, I determine where each task fits. This example list is from last fall:

Monday 11/18/24

• 7:30 a.m.: Meeting w/ Ryan Bamford
• 8:00 a.m.: Study Arabic
• 9:05 a.m.: Class
• 10:00 a.m.: Lift
• 11:15 a.m.: Class
• 12:20 p.m.: Class
• 1:10 p.m.: Lunch
• 2:00 p.m.: MRI follow-up
• 3:30 p.m.: Practice
• 4:30 p.m.: Cross training workout
• 6:00 p.m.: Dinner
• 7:00 p.m.: Shower
• 7:30 p.m.: Study Arabic
• 9:00 p.m.: Get ready for bed
• 10:00 p.m.: Sleep

Do you want to feel more control over your day? Try breaking it down like this. Instead of being pulled around by your responsibilities, you can simply follow the schedule for the day without getting decision fatigue about what’s next.

There are still times when my schedule feels overwhelming. But I know that by filling my cup, getting in social time when I can, prioritizing sleep, setting timers, and following my to-do lists and schedules, I can get through it. If you’re worried about burnout, try out one of these strategies.

 Emphasizing your health and well-being while developing your sense of autonomy is key!