The 5 Rs of Mental Recovery for Athletes
Young athletes often pour themselves into their sport. They train to build strength, endurance, and skill. With all that physical effort, rest and recovery are needed. What some athletes and their parents don’t know is that the same concept applies to their mindset.
Mental recovery is just as important as physical recovery. Without adequate mental rest, athletes’ overall performance suffers and burnout creeps in. That’s why it’s important for all athletes to prioritize their mental recovery.
Check out these 5 Rs of Mental Recovery that help athletes recharge their minds and stay at the top of their game:
1. Rest
This one is crucial. It may seem cool or edgy to brag about functioning on little sleep, but the even cooler thing is when you consistently get 8+ hours. This is what an athlete’s body and brain needs in order to function at its highest level. Prioritize 8+ hours of sleep each night and naps as needed. Quality sleep improves focus, decision-making, and overall performance.
2. Recuperate
Recovery doesn’t mean doing nothing or being “lazy.” It’s about slowing down. This means low-level movement that helps reset your mind and body. This could be anything from going for a jog to stretching. Remember: every athlete is different. For some, recuperation may be going for a bike ride or walking their dog. The important thing is to stay moving but more gently, giving your body and mind the time and space needed to recover.
3. Relax
Mental stress takes a toll on overall athletic performance. Stressed out athletes should pause and focus on relaxation. Try carving out time each day for deep breathing exercises, or aim to practice yoga a couple times a week. Whatever helps you calm your nervous system is going to help improve your ability to be resilient under pressure.
4. Reduce Screens
We still don’t fully know how screens affect our minds but each individual can register how too much screen time makes them feel. Plus, we do know too much of anything is never good. Endless scrolling and excessive screen time over stimulates the brain, never giving it time to rest. Prioritize screen-free activities like journaling, getting outdoors, or socializing with friends (without screens).
5. Read
Sitting down with a good book isn’t just for fun! Reading has been proven to help calm our nervous systems. Get lost in a book and see how it can reduce your stress after even 30 minutes of reading. Whether it’s a fantasy novel, sports psychology book, or self-help tips, reading can help shift your perspective and support mental recovery.
Putting It Into Practice
Incorporating the 5 Rs of mental recovery into your routine doesn’t mean overhauling your whole lifestyle. Try slowly working in some of these practices through small, consistent changes. For example, setting a bedtime routine, going for a short walk after practice, or swapping 15 minutes of screen time for reading time. It all adds up to make a big difference.
By prioritizing mental recovery, athletes can boost focus, reduce stress, and perform at their peak—both on and off the field.