Between school, training, practice, games and a social life, young athletes hardly ever have time for pure peace and quiet. But it’s important to have down time. If you don’t, you can quickly become overwhelmed and ignore what your body is telling you. You may end up going without food when you’re hungry, pushing your emotions aside, or running your body ragged instead of taking a necessary rest day.

When you’re worn out and undernourished, your thinking becomes foggy, and it becomes harder to push away negative thoughts like: “I can’t believe I just ate that. I am never going to lose weight” or “I’m getting too fat. I really should be running more often” or “My endurance is not where it needs to be” or “I am never going to get a scholarship if I keep playing this way.”

Morning is usually the best time to collect your thoughts. Eat a good breakfast, then take a minute to jot down your plan for the day. Check out the STACK motivational Quote of the Day and write out an affirming thought of your own. Here are a few to get you started:

• I will try my best in practice every single day.
• I will respect my body.
• I will look at my weaknesses as a way to build strength.
• Weight is just a number on the scale and it does not define me.
• I will try to appreciate and be present in the little moments today.
• I will fuel my body with healthy meals and snacks and enjoy my food.
• I will work every day toward making progress, not achieving perfection.