Article 37: The Coach’s Mental Game: Prioritizing Your Wellbeing as You Enter a New School Year

Picture This:

The alarm buzzes before sunrise. You’re already thinking about the day ahead before your feet hit the floor. There’s just enough time for a quick shower and maybe a cup of coffee before you quietly kiss your spouse and kids goodbye, locking the door behind you as you head out to school. Ten minutes, maybe less, are all you have to yourself before the whirlwind of your chaotic day begins.

You walk into your office, and the scene is already set: a full inbox, text messages from athletes needing advice, reminders from the athletic department staff, and maybe a few last-minute schedule changes. You haven’t even sat down, and your mind is racing to keep up. The day is off and running, and you’re leading the charge. And, lets not forget that breakfast that was prepared for you was left on the kitchen table, other than the quick bite you choked down with the coffee in hand.

But here’s the question I want you to ask yourself:

• How often do you actually give yourself those ten minutes- intentionally, to set a positive tone for your day? Write this down and answer this with honesty.

• How often do you pause and check in with yourself before you begin pouring into everyone else?

I ask this, because I work with coaches, and the common thread between most of my coaches (no matter high school or college) is that they have shown lack of personal time for themselves. A 10 minute drive to work is often when I work with them before boots on ground.

If what you have read so far resonates with you, you’re not alone. Coaches at every level, especially in the fast-paced world of college athletics, are some of the hardest working, most selfless leaders that I know out there. That's right. You read what I said, correctly. Read it again!

"Coaches at every level, especially in the fast-paced world of college athletics, are some of the hardest working, most selfless leaders that I know out there."

You give tirelessly to your athletes and your teams. But in the rush to meet every demand, it’s easy to put your own mental wellbeing on the back burner.

And then, burnout begins to take place. It's like a disease that spreads- some quicker than others, right? The demands become heavier and heavier, often, too much to bare.

So, what do you do with all of this? Burry it and hope for change, or MAKE the steps (as you would ask your athletes to do) and be the change?

Why Your Mental Wellbeing Matters

As a coach, your mindset and presence don’t just influence your own performance, they set the tone for your entire program. When you show up calm, focused, and resilient, you model those traits for your athletes and staff. When you’re running on empty, that energy is just as contagious.

This is nothing new to you, but you have let this knowledge build dust. Let's pull it off the shelf, clean it off, and put it to good use. Taking care of your mental health isn’t a luxury; it’s a leadership skill. It’s what allows you to handle the tough conversations, pivot when plans change, and truly connect with your team.

Five Strategies to Support Your Mental Game This School Year

1. Start With Intentional Mornings

Even if it’s just ten minutes, create a non-negotiable window for yourself each morning. Use this time to breathe, set a daily intention, or simply enjoy your coffee distraction-free, which means, NO THOUGHTS, NO PHONE, just breath and soak in pure joy for the day ahead. Mindful moments at the start of the day can change your outlook and build resilience for what’s ahead.

2. Practice Boundaries—And Model Them

It’s tempting to answer every email immediately or solve every problem as it arises. Set clear boundaries for communication and let your athletes and staff know when you’re available, and when you’re recharging. Think of that "do not disturb" sign on on your phone, and consider using it on a door! This not only protects your time, but also teaches your team the importance of self-care.

3. Prioritize Your Own Growth and Learning

Invest in your own development, whether that’s through reading (like you are right now), professional networks, or mental performance workshops (we host plenty). Growth isn’t just for your athletes- your commitment to learning sets a powerful example for your team. Again, so much you are already aware of, however, it sits on the bookshelf for too long, collects, dust, and needs to be taken down, opened, and used.

4. Check In With Your Emotions

Name what you’re feeling, especially on tough days. Are you anxious, frustrated, overwhelmed? Awareness is the first step in managing stress. Consider journaling or finding a trusted coaching peer to talk things through.

5. Celebrate Small Victories, Both Yours and Theirs

High-level coaching is filled with pressure and high expectations. Take time to notice and celebrate the little wins, both for your athletes and for yourself. Gratitude and acknowledgment build positive momentum and remind you of the impact you’re making, one day at a time.

Lead From a Place of Strength

As this new school year begins, remember: You can only give your best to your team when you’re showing up for yourself first. The ten minutes you invest in your own wellbeing can ripple out to your family, your athletes, and your entire program.

Being a coach is about far more than wins and losses. It’s about leading with heart, resilience, and authenticity. So, as you lace up your shoes and step into the arena each day, give yourself permission to pause, breathe, and refocus. Your wellbeing is the foundation your team stands on.

A Story to Carry Forward

Picture this: Tomorrow, the alarm still buzzes before sunrise. But this time, instead of rushing to beat the clock, you intentionally pause. You spend those first ten minutes sitting with your coffee, taking slow, steady breaths. You remind yourself of your “why,” and set a simple intention for the day-maybe it’s patience, gratitude, or maybe it's to focus with intention.

You kiss your spouse and kids goodbye, not just as a routine, but with genuine presence. As you drive to school, you feel centered, not scattered. Walking into your office, the emails and questions are still there, but you’re ready. You’ve started your day with clarity and calm, and that energy flows into every interaction, intention, every decision, and every huddle.

This is the power of showing up for yourself, first. This is how you become the leader your team needs, not just this season, but for years to come.

Here’s to a year of strength, growth, and balanced leadership. You’ve got this, Coach.

Here Are Some Key Takeaways for Coaches at Every Level:

• Intentional self-care is a leadership skill, not a luxury.

• Model healthy boundaries and emotional check-ins for your athletes.

• Invest in your own learning and celebrate progress, big or small.

• The energy you bring is the energy your team will feel—start with you.

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Cheryl McCormick, Ed.D. (c), M.S.S., USATF-1