Balancing a packed schedule as a student-athlete with a part-time job is no easy feat. My days are long, my energy is constantly drained, and sometimes I wonder if I’m stretching myself too thin. Between early morning football lifts, a full schedule of classes, and working four nights a week, it feels like there’s barely any time left to breathe—let alone recharge. But as exhausting as it can be, I know I’m not alone in this. A lot of college students juggle multiple responsibilities, whether it’s athletics, academics, jobs, or personal commitments.

For me, the biggest challenge isn’t just handling all these commitments—it’s avoiding burnout while trying to stay on top of everything. It’s a balancing act, and after struggling to keep up, I started looking for ways to manage it better.

The Daily Grind: A Schedule Built for Burnout?

A typical day for me starts before the sun rises. At 5:30 a.m., my alarm jolts me awake, and by 6 a.m., I’m in the weight room with my teammates. Strength training at this hour isn’t just about building muscle—it’s about discipline. Some days, my body aches from the previous workouts, but showing up is part of the process. By 7 a.m., the session is over, and I have just enough time to grab breakfast and reset for the next part of my day.

At 9:30 a.m., classes begin. From finance lectures to group discussions, my brain has to shift into academic mode. There’s no time to let fatigue win, even though the early morning lift is still lingering in my body. Some days, I squeeze in studying or assignments between classes just to stay ahead.

By 3 p.m., I finally get a short break—but it doesn’t last long. At 4 p.m., I clock in for work, spending the next five hours on my feet. Whether it’s dealing with customers or handling tasks, I have to stay focused, even when my energy is at its lowest. At 9 p.m., I finally get off work, but my responsibilities aren’t over. There’s still homework to finish, plays to review, and sometimes, just a moment to sit and breathe before doing it all over again the next day.

It’s a routine that pushes me to my limits. And as much as I pride myself on hard work, I’ve realized that pushing too hard without rest isn’t sustainable. That’s when I started looking for ways to manage my time—and my mental health—more effectively.

How to Attack Burnout: Strategies for Balance

When I told my mom about my struggles, she gave me four key pieces of advice:

1. Workout or Get Outside – Even though I train every morning, she encouraged me to step outside for fresh air when possible. Going for a walk, shooting hoops, or even sitting outside for a few minutes can be a mental reset.
2. Have a Trip Planned – She reminded me that having something to look forward to, like a weekend away or even just a fun night out, can be a big motivator.
3. Unplug When You Can – Not every message, email, or notification needs an immediate response. Taking intentional breaks from my phone and screens helps me recharge.
4. Take Quiet Time – Waking up 20 minutes earlier to sit in silence, reflect, or even meditate can make a huge difference in setting the tone for the day.

Her advice was a great starting point, but I also started looking at other ways to handle burnout. Here’s what I found:

1. Prioritizing Sleep: The Foundation of Recovery

I used to think that sacrificing sleep was just part of the grind, but I’ve learned that poor sleep makes everything harder. Without enough rest, my workouts suffer, my focus in class fades, and my patience at work runs thin. Now, I make a conscious effort to aim for at least six to seven hours of sleep—even if it means sacrificing some screen time at night.

Some small adjustments that have helped:

• Setting a consistent bedtime (even if I still go to bed late, keeping it steady helps).
• Avoiding screens 30 minutes before bed to wind down faster.
• Using power naps (10-20 minutes) between classes or before work when possible.

2. Meal Prep and Nutrition: Fueling My Body Right

Eating on the go used to mean grabbing whatever was quick and convenient, but I started noticing how much junk food left me feeling sluggish. Now, I make a conscious effort to meal prep on Sundays, ensuring I have easy, protein-packed meals that keep me energized.

Some go-to strategies:

• High-protein breakfasts to start the day strong (eggs, oatmeal, protein shakes).
• Packing snacks like nuts, protein bars, and fruit to avoid energy crashes between classes.
• Drinking enough water—dehydration can make fatigue feel ten times worse.

3. Time Management: Working Smarter, Not Harder

With such a tight schedule, I had to get smarter about how I used my time. Instead of just trying to squeeze everything in, I started using these methods:

• The Pomodoro Technique – Working in 25-minute focused sprints with short breaks in between keeps me more productive than trying to study for hours on end.
• Batching Tasks – Instead of multitasking, I dedicate blocks of time for specific things (studying in the morning, answering emails after class, etc.).
• Using a Planner – Writing everything down helps me stay on top of assignments, workouts, and shifts without feeling overwhelmed.

4. Setting Boundaries: Learning to Say No

One of the hardest lessons I’ve learned is that I can’t do everything. There were times when I felt guilty for turning down social plans or extra responsibilities, but overloading myself only led to burnout. Now, I focus on what truly matters—football, school, and work—while also making sure I carve out time for myself when needed.

Final Thoughts: The Balance Is in the Effort

There’s no perfect formula for balancing school, sports, and work, but I’ve realized that small adjustments make a big difference. Getting better sleep, eating right, managing time wisely, and knowing when to unplug have helped me stay on top of my game without completely burning out.

Some days are still overwhelming, and there are moments when I feel like I’m barely keeping up. But instead of just pushing through blindly, I’m learning to be intentional—about rest, about focus, and about taking care of myself. Because at the end of the day, success isn’t just about working the hardest; it’s about making sure you’re able to keep going, one day at a time.