How to Balance School and Sports: Time Management Tips for High School Athletes
- Logan Halloran
- 1 day ago
- 6 min read
Introduction
Adjusting to high school sports schedules can feel impossible when you are balancing everything as a busy student-athlete. The combination of early morning workouts or being involved in late-night study groups can be coupled with the coordination of team meetings as well as weekend tournaments, equating to busy days that start early and end late. While the struggle is very real, finding a balance will prepare you for success on and off the field.
At The Athletic Academy, we believe time management is one of the most valuable skills an athlete can learn. Balancing academic responsibilities and athletic goals takes discipline, structure, and focus. These same attributes are what distinguish good athletes from great athletes. The real challenge is figuring out how to divide your time so that you can produce your best work while in the classroom as well as in competition.
Understanding the Challenge
Being a student-athlete means juggling two full-time demands in addition to the normal demands of life. Teachers are expecting good quality work, while coaches are counting on your best effort and your presence at every practice and event. And, on top of this, athletes need time to recover, eat a meal, socialize, and rest.
Common challenges that high school athletes face include staying up late to complete assignments after games, missing class because of travel, and simply being too tired to think. Based on a study conducted by Corey T. Ungaro and Peter John D. De Chaves, for the National Library of Medicine, “Fitbit data revealed that 79% of student-athletes failed to get greater than the minimally recommended 8 hours of total sleep time per night.”. These are things that can impact your performance in school, as well as sports. Take a look at our previous blog that talks about the importance of sleep HERE.
The good news is that learning to manage your time can lead to decreased stress, improved grades, and developed consistency with training. Learning to find the right balance will also establish habits that will support you in college and your future career, as well as your daily life.
Time Management Strategies for Student-Athletes
1. Plan Ahead and Stay Organized
Planning ahead and keeping organized is a recipe for success. Relying on structure by using a planner, calendar app, or even a simple phone reminder can make a major difference during the season. Keeping track of all your class assignments, due dates, practices, games, and workouts ahead of time will create a stress-free environment that you are in control of.
Color-coding your schedule is a way to make it even more organized. Finding an organizational system that works for you is crucial as an athlete in order to be able to control your surroundings and set yourself up for success.
2. Prioritize What Matters Most
Every athlete has the same 24-hour day. The difference between succeeding and burning out comes down to a few factors, but prioritizing what matters most is critical. Being able to separate what needs to get done each day from what can come along later is important. Focus on the most important task, such as studying for a test or finishing a major project early, so that you can dedicate time to practice and be fully present.
Avoiding procrastination is not easy, but breaking down assignments into smaller steps and scheduling study sessions ahead of time ways to combat it. For example, a focused 30-minute study session after school can be far more effective than cramming late at night. When the most important priorities are handled early, it allows for recovery and relaxation.
3. Make Use of Downtime
As an athlete, downtime does not come often enough. Finding ways to take advantage of it is incredibly important. Use travel time on buses, breaks in class, and other free time to review notes, film, and plays.
Most people would open their phone and disconnect, but the best athletes know how to challenge themselves outside of their sport. Many athletes find that using “in-between” time keeps them from feeling overwhelmed later.
4. Communicate with Teachers and Coaches
Communicate early and often with your teachers and coaches. It is key for balancing school and sports. Let your teachers know your athletic schedule ahead of time, especially during busy weeks or tournament season. Most teachers will appreciate your responsibility and help you plan around missed days.
On the other hand, instead of being late or missing a team event, reach out to your coach ahead of time and let them know about your school workload. A good coach will understand that academics are important, as most of them were once in your shoes.. Honesty and being proactive will prevent conflict, and it builds trust with your teachers and coaches.
5. Take Care of Your Body and Mind
To perform at your best, your physical and mental health must be on point. Things like getting enough sleep, eating balanced meals, and keeping up with hydration are key to recovery and focus. Prioritizing three solid meals a day and getting seven to eight hours of sleep each night is the foundation for taking care of both your body and mind. According to the American College of Sports Medicine, the leading global organization for exercise science and sports medicine, “The Fitness Index reports that less than 65% of those who live in America’s 100 biggest cities get enough sleep” (Rafael Alamilla, MS, and NiCole Keith, PhD, FACSM, 2021). This means that more than one-third of people in major cities are not meeting basic sleep guidelines, which can negatively affect focus, recovery, mood, and overall performance.
Furthermore, stress management is another element. Find ways to disconnect for a brief period and allow yourself to step back. Simple things such as stretching, short walks, or participating in a hobby are ways to recharge. Burnout is a real thing, and it comes with a price. If you ever start to feel like you may be running out of steam, talk to someone you trust, such as a coach, teacher, or parent.
6. Learn to Say No
One of the hardest lessons for student-athletes is knowing when to say no. You cannot do everything. Balancing academics, sports, and social life sometimes means turning down an extra hangout or skipping a late-night event. Eluid Kipchoge, the worlds fastest marothonder, one explained that, “learning to say no is a skill that isn’t developed overnight… being able to say no will help you prioritize the truly important things in both training and life.” (Milne, 2022). It takes discipline to say no, but if you want to be like the best, you need to priotize like the best.
Successful athletes understand that rest is part of improvement. Setting boundaries protects your time and helps you stay consistent throughout the season.
Building Long-Term Habits
Balancing school and sports teaches valuable life lessons. The organization, communication, and discipline you develop now will help you in college and beyond. Over time, these habits become second nature, making you a more confident and responsible individual.
Start small by committing to one or two new habits each week, such as creating a schedule or studying during short breaks. Even ten minutes of planning a day can lead to major improvements over the season.
Conclusion
Balancing school and sports is not easy, but it is possible with the right mindset and strategy. By planning, setting priorities, using downtime wisely, and communicating openly, student-athletes can succeed in both areas of life.
Remember that your grades reflect your focus, and your athletic performance reflects your preparation. Mastering time management will help you shine both in the classroom and on the field.
At The Athletic Academy, we believe that discipline off the field fuels success on it. Take control of your time, stay consistent, and watch your hard work pay off in every aspect of your journey.
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Remember: Balancing school and sports takes discipline, patience, and consistency. With the right habits, you can perform your best in every area of life.
Sources
Alamilla, MS, R., & Keith, PhD, N. (2021, 9 15). The Importance of Sleep for Health. American College of Sports Medicine. https://acsm.org/importance-sleep-for-health/
Milne, K. (2022, November 3). Eliud Kipchoge wants you to learn to say no. Canadian Running Magazine. Retrieved November 21, 2025, from https://runningmagazine.ca/the-scene/eliud-kiphchoge-wants-you-to-learn-to-say-no/
Ungaro, C. T., & De Chaves, P. J. D. (n.d.). Sleep habits of high school student-athletes and nonathletes during a semester. Retrieved November 21, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9435345/
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