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“If my mind can conceive it, and my heart can believe it- then I can achieve it” – Muhammad Ali

It was the year 2014, I got a glimpse of how impactful one deliberate action could be towards my future. The decision to live an intentional life has allowed me to accomplish a lot. So what does it mean to be intentional? By definition, it is the act of being deliberate and purposive towards something. For me, the act of writing down my goals was the first stepping stone in living an intentional life.

Leaving my life in Sweden, as a professional soccer player, to return to the United States was a challenge. During the long flight, I wrestled with the thought of leaving the sport I knew most of my life. My true passion was in helping others recover from injuries, but it took time to accept that a new chapter had to begin. When I was home in Georgia, I kept asking myself, “What’s the next step  I need to take to begin this next chapter of my life, and what do I need to do to get there?”

I heard many stories of how competitive it could be to get into PT school, so I was quite nervous. Having one month to complete my PT application, I was fortunate to meet the deadline for two schools. I was not like most candidates who applied to five plus schools. Despite my fear, I was very intentional about writing my goals for the next five years. Of the many goals, graduating physical therapy school was on the top of that list. During my two month wait to hear back from PT schools, I spent some time reflecting and working towards those goals. 

Once I found out I was accepted into a PT school, of course, I did a boogie celebration, and then I began to prepare for the move. As I moved to Missouri, I packed only my necessities (which included that small sheet of paper). Aside from PT school, I also worked and was involved with school activities. Despite my chaotic schedule, the habit of glancing over that paper helped me stay accountable. There were days I wanted to remain under my covers and eat some popcorn, but every time I read that sheet I felt motivated to keep going. In an ideal situation, it would have been nice to reflect on it every day, but I somehow misplaced that paper while I was moving to a new apartment. 

It wasn’t until I graduated PT school that I stumbled across that piece of paper, as I was preparing for my move to Arizona. I went from frantically moving to get everything packed to standing still as I read it. I thought, “Wow, I haven’t seen this sheet in two years”, but here I am doing many of those things I had on that list. Can I just say it felt like deja vu? Despite losing that paper, all those daily reflections became instilled in my heart. There I was graduating PT school, starting an orthopedic residency with an awesome company (not to mention, it’s partnered with the men’s professional soccer team), getting opportunities in the broadcasting world…and just much more! 

Many years ago all of those goals were just a thought, and here they were coming to life! I’m still chasing after some of my goals, but I know with time it will come. It all started with a thought and intentionally dedicating time and effort daily towards my goals. I certainly believe God had a huge part in making it happen, but my eyes have been opened to see really how powerful a simple thought can be in allowing me to live a life I’ve dream about. 

To my student-athletes— College is certainly an exciting moment of your life, filled with so much camaraderie, practices, meetings, and forming of many new relationships. With that, I don’t want you to lose sight of who you are and who you want to become. Below I have listed 10 things you should make a choice to be intentional about in college.

Be true to yourself: While college is a time you are re-defining and discovering who you are, remember that you are your worst critic and biggest fan. In life, there will always be some people that like you and some that don’t. Choose to embrace who are and stand up for what you believe in, whether you’re alone or not.

Academics: I cannot stress this enough! Please, please major in something that you truly have an interest in. It’s not fair to yourself to cruise through four years to study something that will serve you no purpose after sports (and really for the rest of your life). 

Positive affirmations: As an athlete, there will be instances in your season you will feel like you are in full form, which is great! Then there may be times your game is just off, despite putting in the work. It can be frustrating and it may cause you to lose confidence in your ability.  Remember, it’s easy to be positive when things are going well, but even when things are hard. Make it a daily habit to speak and write down positive statements about yourself and things you will do well during practice.

Address your weaknesses as an athlete: You may be that athlete who gets plenty of playing time or maybe you’re struggling to see a couple of minutes. While I encourage you to use your  strengths to your advantage, you have to address those areas you’re struggling with. If that’s fitness or a certain skill, spend time after practice or during off-day putting in a little more work. Yes, you might look like the oddball while the rest of your teammates head to the locker room, but that’s ok. 

Be a supportive teammate: On any team, you’re always going to be competing for a spot on the field. With that being said, it can be easy to get upset because one of your teammates are playing before you. Regardless if you’re on the field or not, learn to be supportive of your teammates and be positive. I believe learning to celebrate other’s helps fosters that positivit energy in one’s life. When you find yourself getting upset because your teammate is playing before you, remember that negative energy is no good! Most importantly, I believe in life when you learn to celebrate others’ success, somehow it all comes back to you when it’s your turn.

Relationships: Being a student-athlete comes with a ton of camaraderie, but choose wisely who you surround yourself with. Involve yourself with the right crowds and don’t get caught up in activities that could jeopardize your name as a student-athlete. Don’t ever forget to make time for your loved ones too, even if that means sending a quick text or chatting for a few minutes.

Nourish your mental health: Find something outside of your sport that serves your mental health and make sure you’re getting the appropriate amount of sleep. It can be as simple as sitting outside listening to music, reading a book, praying…or doing meditation. Find something  that helps you put your mind at peace. 

Build connections with people outside of athletics: While I was an undergrad, one of my favorite things was to do community service projects. There I met like minded people that I was able to connect with. Some of these people I ended up connecting with after college. That’s not to say your team isn’t important but it was really helpful to have an outlet outside of my sport if that’s a church small group, club, whatever- find something! 

Your future: Life will certainly get hectic! Day after day, it will feel like you’re going from one meeting to another, to practice to school to repeat that every day. It’s a GRIND for sure. In the midst of the business, assess your life and see what steps you need to take to have the future you want. If you find yourself not doing anything towards your future, it’s time to prioritize.

Have a heart of gratitude: To be a student-athlete is truly a privilege. You are representing something bigger than yourself and that is your school and your community. Show your gratitude to those that help you around the university from your academic counselors to those who teach you in the classroom. People don’t remember what you say to them, but they certainly remember how you treated them. And some of those people will be those same people that may be the ones helping you to write a recommendation, assist with job opportunities or whatever. 

My challenge to you TODAY: Write down 2-3 things you want to accomplish within the next 5 years. I then want you to write out some of the actions you need to take to accomplish that goal. Each day I want you to dedicate a certain block of time towards that goal.

I guarantee you, if you are consistent and diligent in something, you are bound to get it. On days when you wake up and want to just remain in a fetal position snuggled under your covers, remember nothing has ever got accomplished laying in bed. Decide today to be intentional about your future and start moving towards your life!