10 tips to make the most of your off-time
The cancellation of championships and sporting activities has forced athletes into unexpected off-season mode or early retirement. These are unusually difficult times mentally, physically and financially.
But with it, comes opportunity. You can use the next few months to learn and familiarize yourself with the process of transition: transition to your next season or into your next chapter in life. Since transitions happen throughout life, it is important to familiarize yourself with this process, know what to expect, recognize your emotional patterns and how to handle them.
Now is a great time to develop, test and refine your pivot skills. This is also an opportunity to invest in yourself and prepare your future.
#1 Take some well-deserved time off from your sport if you haven’t already done so.
#2 Process your feelings of grief. This crisis is bringing to us a variety of unpleasant emotions such as anxiety, uncertainty, anger, frustration, etc. Be patient and try to accept those feelings. It is ok to be angry, sad, and sometimes depressed. Feelings are temporary and will eventually be replaced by others. Being able to recognize and acknowledge them allows you to move forward faster and with ease.
#3 Set up a deceleration or off-season workout plan especially in the areas of nutrition, exercise and sleep and establish good health habits straight away. Since you are going to be stuck at home for an extended period of time, having a daily routine to provide with a sense of normalcy and to keep you healthy is crucial. You also need to decelerate from your peak athletic performance in order for your body to adjust chemically. If you stop cold-turkey, your body may face an hormonal imbalance and this could impact your mental health.
#4 Take time to reflect and (re)define your goals. Look at what you want to achieve in life, where you want to be long-term, what matters to you outside of sports. And consider the following questions. How do I want to use your sport as vehicle to achieve your goals in life? What drives you and inspires you every day? How can you channel your skills as an athlete into new ventures? What do you like? Working with a team? Seeing results? Competition to get to the next level? Do not skip this process as finding purpose and aligning your future projects with your core values is the foundation to your next chapter of life.
#5 Time to explore. Invest some time in exploring new interests outside of sports, growing your social and professional network, learning new skills. This goes hand in hand with your introspection and reflection work. Through the process, you will develop other identities and develop new perspectives.
#6 Celebrate your season or your whole career. Reflect on the positive from your season (if your in-between) or from your whole career (if you’re retiring). One of the exercises we recommend is creating a celebration book, collage, board and/or video. What have you learned? What are your biggest successes? What is your favorite part about your sport? What is your best memory? Who have you met along the way? Who inspired you? What positive feelings do you associate with your sports? What transferable skills have you gained?
#7 Create your own support group of people you feel comfortable speaking to and asking for help or support if needed: family, friends, mentors, former teammates or coaches. Set up regular video calls with them to check in. This is a good excuse to keep your daily/weekly schedule structured. You can combine your calls with hydration or relaxing breaks while connecting with friends and family.
#8 Develop your professional experience. Maybe this time off could be used to further your education, start an internship, take a job or volunteer to gain some experience in the profession and/or industry you are interested in. With the cancellation of all sporting events and activities, people can sympathize with your situation and you would be surprised how many of them will be willing to talk to you (even during a crisis). They will want to learn more about your experience as an athlete and this will also distract them from the daily gloom. Seize the opportunity! Also consider being more frugal than usual during this crisis with strategies to save money so that you have time to figure things out or to be in a better place next season.
#9 Mindfulness and resilience. Don’t forget to explore techniques and practices to support your mental health, well-being and spirituality such as relaxation, breathing exercises, visualization, meditation, yoga, journaling, etc. If you are unsure or have no experience with these techniques, this is a great time to try in the comfort of your home.
#10 If you can afford it, consider seeking the support of professionals who can guide you and keep you accountable such as life coaches, psychologists, nutritionists, personal trainers, etc. Having a neutral person on your side will accelerate the process and your chances of success.
But with it, comes opportunity. You can use the next few months to learn and familiarize yourself with the process of transition: transition to your next season or into your next chapter in life. Since transitions happen throughout life, it is important to familiarize yourself with this process, know what to expect, recognize your emotional patterns and how to handle them.
Now is a great time to develop, test and refine your pivot skills. This is also an opportunity to invest in yourself and prepare your future.
#1 Take some well-deserved time off from your sport if you haven’t already done so.
#2 Process your feelings of grief. This crisis is bringing to us a variety of unpleasant emotions such as anxiety, uncertainty, anger, frustration, etc. Be patient and try to accept those feelings. It is ok to be angry, sad, and sometimes depressed. Feelings are temporary and will eventually be replaced by others. Being able to recognize and acknowledge them allows you to move forward faster and with ease.
#3 Set up a deceleration or off-season workout plan especially in the areas of nutrition, exercise and sleep and establish good health habits straight away. Since you are going to be stuck at home for an extended period of time, having a daily routine to provide with a sense of normalcy and to keep you healthy is crucial. You also need to decelerate from your peak athletic performance in order for your body to adjust chemically. If you stop cold-turkey, your body may face an hormonal imbalance and this could impact your mental health.
#4 Take time to reflect and (re)define your goals. Look at what you want to achieve in life, where you want to be long-term, what matters to you outside of sports. And consider the following questions. How do I want to use your sport as vehicle to achieve your goals in life? What drives you and inspires you every day? How can you channel your skills as an athlete into new ventures? What do you like? Working with a team? Seeing results? Competition to get to the next level? Do not skip this process as finding purpose and aligning your future projects with your core values is the foundation to your next chapter of life.
#5 Time to explore. Invest some time in exploring new interests outside of sports, growing your social and professional network, learning new skills. This goes hand in hand with your introspection and reflection work. Through the process, you will develop other identities and develop new perspectives.
#6 Celebrate your season or your whole career. Reflect on the positive from your season (if your in-between) or from your whole career (if you’re retiring). One of the exercises we recommend is creating a celebration book, collage, board and/or video. What have you learned? What are your biggest successes? What is your favorite part about your sport? What is your best memory? Who have you met along the way? Who inspired you? What positive feelings do you associate with your sports? What transferable skills have you gained?
#7 Create your own support group of people you feel comfortable speaking to and asking for help or support if needed: family, friends, mentors, former teammates or coaches. Set up regular video calls with them to check in. This is a good excuse to keep your daily/weekly schedule structured. You can combine your calls with hydration or relaxing breaks while connecting with friends and family.
#8 Develop your professional experience. Maybe this time off could be used to further your education, start an internship, take a job or volunteer to gain some experience in the profession and/or industry you are interested in. With the cancellation of all sporting events and activities, people can sympathize with your situation and you would be surprised how many of them will be willing to talk to you (even during a crisis). They will want to learn more about your experience as an athlete and this will also distract them from the daily gloom. Seize the opportunity! Also consider being more frugal than usual during this crisis with strategies to save money so that you have time to figure things out or to be in a better place next season.
#9 Mindfulness and resilience. Don’t forget to explore techniques and practices to support your mental health, well-being and spirituality such as relaxation, breathing exercises, visualization, meditation, yoga, journaling, etc. If you are unsure or have no experience with these techniques, this is a great time to try in the comfort of your home.
#10 If you can afford it, consider seeking the support of professionals who can guide you and keep you accountable such as life coaches, psychologists, nutritionists, personal trainers, etc. Having a neutral person on your side will accelerate the process and your chances of success.
