Time management is a crucial skill that heavily impacts the likelihood of completing tasks on time but also the quality of the work. If your young athletes can master this from an early age, it will set them apart and they will be looked upon more favourably in the eyes of teachers, lecturers, employers and coaches.
A good tool to use is Google calendar. You can input homework, time for study, sport, training, social activities and relaxation. By mapping out and planning when you are going to get things done, it gives a clear and definitive timeline to complete the tasks. Not only will planning out your week help you stay on top of tasks, it will also increase the likelihood of staying consistent when motivation is lacking.
In a study conducted which used 3 different testing groups to determine the effectiveness of exercise adherence, the group which formulated a plan (day, time, place etc) saw a 91% adherence rate compared to the 35% to 38% rate of the other groups.
A technique to help with making the most of your time, especially when referring to study is to use a 25:10 rule when sitting down to do your work. For most people, the window is which you can actually take in, retain and be productive is in shorter 20-30 minute increments. So, if you have 1 hour to complete a pile of work, splitting it up into two 25 minute work blocks and one 10 minute break period in the middle, will help with the mental fatigue and fog that can build up from sitting down and looking at the screen too long.
Planning time to relax is just as important as time to study. Taking time off and away from your responsibilities is a great way to reduce the total amount of stress you experience. Allowing yourself 45 minutes after school to wind down and bring your mind away from school and any work that needs to be done can result in you feeling refreshed and motivated to get the work done.
Rather than seeing each day as one big block with multiple tasks that needs to be done, split it up. Breaking down the day into time for work and time for rest, can help highlight the periods in which you need to be switched on and focussed and when you can turn your brain off. During the periods of rest, it is important to remove as many distractions as you can.
Choosing to go outside to play basketball, kick the footy or play with the dog for 30 minutes before checking your phone will help you feel more grounded and present than if you were to go straight onto social media.
Your time each day in incredibly valuable and needs to be appropriately utilised. If you can work on incorporating these tips, it will help you achieve a lot of your goals inside and outside of your sport.
For more help tips to help you stay focussed and on track with your training, check out our blogs.
Matt Hucul
Junior Strength Coach
Inner Athlete (AUS)
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