top of page
Search

The Back To School Grind: A Game Plan For Student-Athletes And Parents

🎯 As the school year and sports season begin, high-achieving athletes face a unique challenge: balancing the physical grind of training, the mental load of academics, and the emotional ups and downs of competition.


At PsychEdge, we see it every fall. When it's time for back to school for student-athletes and parents, we hear them asking:

female student-athlete training and studying - Train the mind. Train the body text.

👉 How do we manage soreness, stress, and pressure without burning out?


👉 How do we support athletes without piling on more expectations?


The answer isn’t to grind harder; It’s to PLAN smarter.


Initially, it may feel overwhelming to plan. However, you will thank yourself at the end of each day and each week that you did plan. Think of it like going to the gym and having a trainer. It’s done for you. All you have to do is do it! Let’s break down the strategies to use to stay strong, resilient, and ready.


🧠 1. Mental Reset: Training the Mind as Much as the Body


Performance starts with what’s going on upstairs. When athletes dwell on soreness or complain about tough sets, the brain produces stress hormones that make everything feel harder. The fix? Train your thoughts. Flex what is in your control and do something about it.


Try This Reset:

  • When negativity creeps in, use neutral self-talk: “This is hard, but it’s preparing me.”

  • Replace complaints with actions: hydrate, stretch, or use a recovery tool.

  • Ask yourself: “What mindset shift do I need today—calm, confident, or focused?”


✨ Parents: Encourage your athlete to reflect on challenges instead of shielding them from them. Growth happens when they learn to manage stress, not avoid it. 


Reflections can include: “Would you have done anything different? For the next competition, would you alter any of your preparations?”  

You’re not judging. You are encouraging them to think about the next challenge to learn and grow. Additionally, you may support them with resources and being a safe person to talk to without judgement.


📅 2. Student-Athlete Routines: Anchor the Chaos


When the schedule fills up with practices, classes, and social demands, routines create stability. High performers fall back on what’s familiar when pressure rises.


Routine Anchors:

  • Morning: Breathwork, hydration, 3 priorities for the day

  • Evening: Screen break, reflection, 8+ hours of sleep

  • Weekly: At least one “reset day” for mental and physical recovery (laundry, food prep,)


Parents, your role is to model balance, offer resources, and remind by planting seeds through the power of suggestion.


Try This Swap:

❌ “Did you finish everything?”


🧠 Reframe the Task


✅ "How's it going?" (as your athlete is doing a chore)

✅ “I know you've been sore. What are some things you’re doing to take care of yourself

today to feel better?”

✅“Any thoughts on your game plan for these tough training days?” (Opportunity to talk

through schedule.)


👉 By reframing the task as self-care, you’re teaching them to see chores as small actions

that are a part of their mental and physical recovery. It has purpose for you both, and not

just a demand.


🛌 3. Recovery: The Back To School Grind’s Hidden Partner


Soreness isn’t weakness—it’s a sign your body is adapting. But recovery turns soreness into strength. Without it, fatigue compounds and confidence dips.


Routine Anchors:

  • Morning: Breathwork, hydration, 3 priorities for the day

  • Evening: Screen break, reflection, 8+ hours of sleep

  • Weekly: At least one “reset day” for mental and physical recovery

  • Sleep Consistency: The bigger the difference between when you go to bed and wake up on weekdays versus weekends, the harder Mondays will feel. Keeping weekend sleep/wake times closer to your weekday schedule makes it easier for your body and mind to adapt.


At PsychEdge, we remind athletes: Recovery isn’t lazy; It’s strategic.


👨‍👩‍👧‍👦 4. Parents: Support Without Smothering


Your student-athlete may not say it, but how you show up matters. Constant criticism, barking orders, or checking only adds to their stress.


Try This Swap:

❌ “You can't put your laundry away because you're still sore?”


🧠 Reframe the Task


✅ You’ve been sitting and stretching—want to stand up for a few minutes and move

around while you put away your laundry? It might help loosen your legs.”

✅ “Once you put away your laundry, I’ll bring you a snack while you rest.”

✅ “Putting clothes away now means you’ll have your favorite hoodie ready for tomorrow

morning.”


👉 These examples make the chore feel like part of their self-care or convenience instead of

just responsibility.


👨‍👩‍👧‍👦 Parent Involvement:

  • These kinds of reminders strengthen connection, showing your athlete that you’re alongside them instead of above them, which builds cooperation and trust.


Supportive parenting isn’t about removing struggles. It’s about guiding athletes to use the tools they’ve been given and that they are capable of handling the grind.

Remind with some sugar, otherwise it can be perceived as nagging. Sugar being, something in it for them.


❌ Nagging-Style Reminder

“Don’t forget to grab your water bottle for practice.”


👉 This puts the responsibility on the athlete in a way that can feel like criticism or pressure.


✅ Idea-Placement Reminder (with “sugar”)

“Your water bottle is on the entryway table for you to take when you head out the door.”


Why this works:

  • It removes the “don’t forget” framing.

  • It gives the athlete the visual and auditory cue.  Placing the idea rather than commanding. A form of the power of suggestion, used in hypnosis.

  • It adds convenience, which feels supportive.


✅ With Sugar (supportive feel)

“I’m heading downstairs to grab a snack. Want me to bring your water bottle up so you’ve got it ready for practice?”


Why this works:

  • The reminder is still given (water bottle).

  • There’s a built-in offer of help (bringing it to them).

  • It frames the reminder as a partnership, not a command.


Another Example (tying in a resource)

Instead of:“Don’t forget to stretch before bed.”


Try:“Want me to set out the foam roller for you while I’m in the other room? That way it’s ready if you want to stretch before bed.”


Why this works:

  • Adds value (convenience).

  • Turns the reminder into a gentle offer.

  • Keeps the athlete in charge of the choice.


👉 This style of reminding balances support + autonomy. Yes, this requires parents to think ahead, but aren’t we doing this already? Athletes will feel respected, capable, and cared for.


👉This style of reminder adds “sugar” by tying the task to comfort, convenience, or support, so it feels like an opportunity rather than a burden. It has purpose for you both.

 

🔁 Final Thoughts: Embrace the Grind, Plan the Growth


Every fall season comes with sore muscles, packed schedules, and high expectations. But when athletes learn to reset their mindset, commit to routines, recover with intention, and lean on healthy support, the grind becomes a growth opportunity.


At PsychEdge, we equip student-athletes, adult performers, and parents with tools to build confidence, focus, and resilience—on and off the field.


📲 Ready to turn the grind into growth? Explore individual coaching, team workshops, or our Peak Performance course at www.psych-edge.com.


Read More:

5 Ways To Energize and Help With Returning Back To School https://shorturl.at/KgINF


5 Mentally Healthy Ways To Return Back To School https://shorturl.at/LixZR



bottom of page