January can feel like a lot.
It’s already the middle of the hockey season. We’re back to school with new projects and deadlines. Energy is up and down. And if we’re being honest, it’s easy to think you need a huge change to “get back on track.”
But, you don’t.
Despite what social media might say, the best resets are simple systems you can stick to — on busy weeks, days that can feel long, and even when you’re not feeling 100%. Here’s a practical, player-first playbook to help you start the new year strong in the rink and in the classroom.
The 2–2–2 Rule: Set Goals You’ll Actually Hit
Before you add anything more to your plate, get clear on what matters most for the next month.
Pick:
- Two academic goals
- Two hockey goals
- Two life goals (think: better sleep, nutrition, less screen time, more recovery)
Keep them specific and realistic.
Why this works: Six total goals is enough to focus you — but not so many that you drop everything by week two.
The “One-Page Week”: If It Isn’t Scheduled, It Isn’t Real
Most stress comes from surprises. The solution is planning once so your week runs smoother.
Every Sunday, make a quick weekly view:
- Practices and games
- Big school dates (tests, quizzes, assignments)
- Any extra time commitments (workouts, travel, family plans)
You can use your phone calendar, a paper planner, or even a note.
Quick win: Put school deadlines in your calendar the same way you would a game time. If you treat it like it matters, it won’t sneak up on you.
Study Shifts: Train Your Brain Like You Train Your Game
If “studying for hours” sounds impossible, don’t do it.
Do Study Shifts instead:
- 3 x 20 minutes focused work
- Five minutes break between each shift
- Total time: 70 minutes
In your 20-minute shift, you’re focusing on reviewing your notes, answering practice questions, making flashcards, and re-writing key concepts in your own words.
No multitasking. Don’t check your notifications — even if it’s just one. That’s like taking a shift while tying your skate.
Power tip: Put your phone on Do Not Disturb and keep it out of arm’s reach. Make it harder to break focus.
Game Day = Test Day: The Same Prep Wins
Think about your best games: you ate properly, hydrated, slept, warmed up. You focused. Tests and presentations deserve the same energy.
Your Test-Day Checklist
- Sleep: aim for a strong night before
- Fuel: eat something steady (not just sugar)
- Hydrate: water early, not last minute
- Warm-up: quick review 10–15 minutes before
- Focus window: breathe, lock in, start simple
Confidence comes from preparation. Every time.
Coachability Works in the Classroom Too
One of the biggest advantages you have as an athlete is that you’re already coachable.
In school, that looks like:
- Asking questions
- Requesting clarification early (not the night before)
- Using feedback to improve your next assignment
If you miss a deadline or fall behind, the hardest part is speaking up. But it’s also the most mature thing you can do.
A simple way to ask for help: “I’m trying to manage hockey and school well. Can you help me understand what I should focus on first?”
Teachers notice effort and accountability, just like coaches do.
The 24-Hour Reset: After a Tough Game or Tough Mark
Bad games happen, bad grades happen, bad weeks happen. The goal isn’t to be perfect. It’s how you learn and respond.
If something doesn’t go your way, use a 24-hour reset:
- Own it: What happened? No excuses, no panic.
- Learn from it: What’s one thing you can do differently next time?
- Fix it: One action today (talk to a teacher, redo practice questions, earlier sleep).
- Move on: Don’t carry it into the next day.
Recovery Is a Performance Tool
If you want consistent performance on the ice and consistent grades, you need consistent energy. That means recovery isn’t optional.
Basics that make a real difference:
- Sleep: the most underrated performance booster
- Hydration: start early, not after you’re already tired
- Post-practice fuel: protein + carbs (even a simple snack helps)
- Screen time: protect your sleep — especially at night
Mini challenge: Try 14 days of “phone down” 30 minutes before bed. See how your mornings feel.
Your Support Team: Use It
You’re not supposed to do everything alone. If you need help, reach out to a parent or guardian, a teacher, guidance counsellor, your coach, or a friend who’s organized.
The strongest players aren’t the ones who never struggle. They’re the ones who ask for support early and keep moving forward.
Your January Challenge
Pick ONE habit from this playbook and commit to it for 14 days.
Options
- 2–2–2 goals written down
- One-Page Week every Sunday
- Study Shifts three times per week
- Phone down 30 minutes before bed
Then stick with it — even when you’re busy (especially when you’re busy).
