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6 Goals to Keep You Going After Life in Sport

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Amanda Stanec headshot.Life after sport—or more specifically, life after organized sport—can feel scary. If you’re heading to college and not planning to play, or you’re dealing with an injury or upcoming surgery that has you sidelined, it can feel like you’re adrift. And that’s why setting goals outside of sport is so important for your overall well-being.

Here, TrueSport Expert Amanda Stanec, PhD, the founder and owner of MOVE + LIVE + LEARN, has a few tips for setting goals for a happy, healthy life after you’ve finished playing your current sport. But first, keep in mind that you’re ideally goal setting in other arenas before leaving sport. Even if things are going great in your sport, it’s a good idea to practice setting some non-sport goals, which can help you create wellness and identity outside of sport.

 

1. Set a Goal to be Self-Aware

A good starting point for goal setting is determining how you’re actually feeling. And that means setting a goal to be more self-aware. “Self-awareness is identifying our strengths and our opportunities for growth,” Stanec says. The easiest way to start practicing this is to choose a problem that you’re currently having (it doesn’t have to be a big one!), then journal about potential causes and solutions. The better you get at this practice, the more aware you’ll be of how you’re feeling in every area of your life.

“A simple example is becoming aware that you don’t have energy at practice in the afternoon. You can then think about if you’re having  a snack before practice, if you’re drinking enough water throughout the day, if you’re getting seven to nine hours of good sleep every night, or if there’s something that’s on your mind that’s distracting you from practice. After journaling on that, you might realize that you’re not going to bed early enough and need to set a timer to remind yourself when to get ready for bed each night.”

 

2. Optimize Your Wellness Wheel

“The wellness wheel is a great assessment strategy because it really hits on all the different areas of life and will help us to work on enhancing our overall quality of life,” says Stanec. “I define success as feeling good about your place in the world and the wellness wheel helps you define what healthy success can look like. It will help you answer questions like, ‘What do I need to maintain?” and “What do I need more of in my life?’”

Goal-setting paperwork.The wellness wheel is a circle made up of slices representing different areas of wellness: Physical, Emotional, Spiritual, Intellectual, Social, Financial, Occupational, and Environmental. You can also make up your own categories that feel more relevant to you: Occupational typically refers to a job, but for you, maybe that refers to school or extracurricular activities. And while Environmental typically refers to your overall physical environment, for you, it could simply be your car and room at home.

Draw your own Wellness Wheel as a circle or as a chart and ask:

  1. How am I doing in each category?
  2. Where can I improve the most?

3. Where am I closest to achieving wellbeing?

For some athletes, Stanec suggests starting with the area you’re most lacking in. For instance, if you feel like you’re struggling with your social well-being, you could make a goal to call one friend weekly, have a movie night with a friend, or spend at least an hour having a real conversation with a parent. For some people, though, it’s easiest to start with the slice of the pie that’s closest to optimization to feel a quick sense of accomplishment and achievement. So if you’re already doing great intellectually—getting good grades, for example—could you add a goal of practicing your conversational Spanish every day for 10 minutes to improve your comprehension and pronunciation?

 

4. Set Personality Goals

Woman speaking in public.“When we think about what sport can give us, in addition to the physical play, we think about things like leadership, confidence, responsibility, communication, and initiative,” says Stanec. Think about the personality traits that you want to develop: Are you a great team leader, or are you lacking in communication skills? Do you have confidence on and off the field? If you’ve been playing sports for a long time and struggle to set goals outside of sport, it might be easiest to set goals that are sport-related, like being more confident on game day. Start there, and you can apply that skill to other areas of your life, like public speaking or test taking.

 

5. Set Health Goals

Another easy non-sport goal to start with is a health-related goal. Health-related goals can feel easier for athletes who are used to focusing on their bodies first. Instead of setting goals around practice or competition, Stanec suggests zooming out and looking at overall health. How’s your sleep quality? Struggling with nutrition? You may want to set a goal around eating three healthy meals per day plus snacks and enlist a registered dietitian to help you create a meal plan. For an injured athlete, a health goal could revolve around following through with physical therapy appointments and exercises.

 

6. Set Anti-Goals

Two friends hiking in a forest.If setting goals beyond sport or without sport is difficult, try the reverse: Think about how you don’t want to feel. For some people, it’s easier to know what you don’t want versus what you do want. Stanec explains, “For example, if you’re a new college student, how do you want to spend your weekends? Do you want to feel exhausted and hungover? If you decide that you don’t want to feel lonely and lethargic, that could prompt you to join a triathlon club that practices together on Saturday or start a walking date with a few friends to make sure you’re staying active.”

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Takeaway

Setting non-sport goals can help you create an identity outside of sport and develop overall well-being, which will help ease your transition away from organized sport.

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Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.