Creating a Flexible Schedule for Former Athletes: Your Guide to Time Freedom

Hey there, champ! So, you hung up your cleats, retired the jersey, or said goodbye to that oh-so-lovely pool of sweat from daily practice. But now what? Instead of gym schedules and game-day routines, you’re staring at a calendar that looks emptier than the stands at a 6 a.m. scrimmage. The thought of creating your own schedule makes you feel like a rookie all over again.

Don’t worry—I got you. We're going to tackle this flexible schedule thing together, and I promise you’ll feel like an MVP of your own time in no time.

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Let’s face it—you’ve had someone else telling you where to be and what to do for years. Practices, games, workouts, team dinners... Your life was a giant “Simon Says” game. Now? It’s just you, Coach Google Calendar, and the voice in your head screaming, “What do I even do now?!”

Problem #1: No Whistle to Blow

Who’s going to blow the whistle when it’s time to work? Not you—you’re too busy scrolling Instagram and wondering if you should start a TikTok dance career.

Problem #2: You Don’t Have a Bench

When things got hard on the field, you could just tag in a sub. Now, you’re your own star player, coach, and cheerleader. Spoiler alert: You can’t bench yourself. (Well, you can, but that’s called procrastination.)

Alright, superstar, here’s how you create a schedule that works for you without turning your life into a boring 9-to-5 hamster wheel.

Step 1: Start with a Game Plan

Just like a coach wouldn’t send a team onto the field without a strategy, you need to plan your day. Write down your top 3 goals. Not 50 goals, just 3. Remember, this isn’t training camp—you don’t need to burn yourself out by 9 a.m.

Example:

• Work on my business for 2 hours.
• Call that one person who promised to help.
• Watch Netflix guilt-free as my victory lap.

Step 2: The Rule of Halftime

Even athletes need breaks, so schedule them in! Work for 25 minutes, take a 5-minute break to stretch, refuel, or practice your touchdown dance in the mirror. Repeat.

Step 3: Warm-Up First, Then Hit the Big Plays

Tackle the most important thing early in the day when you’re still fresh. It’s like getting your reps in before the gym bros hog the equipment.

Okay, let’s keep you from fumbling your schedule like a rookie:

• Use a Timer (aka Your New Whistle)

Set alarms for work blocks, snack breaks, and even nap time. Make it obnoxious—like that coach who always yelled your name wrong.

• Play the Highlights Reel

End your day by reviewing what went well. You didn’t waste an hour organizing your email folders just for fun—you’re building discipline. (Or at least that’s what we’ll tell ourselves.)

• Be Okay with Fumbles

Not every day will go perfectly. Some days you’ll oversleep or spend 45 minutes debating if you need coffee before your “productive” time. It happens. Just reset and try again tomorrow.

By now, you should have a schedule that makes sense, feels manageable, and lets you live like a retired pro—minus the paparazzi. Every small win counts, so don’t forget to pat yourself on the back when you follow through. Heck, throw a mini celebration every Friday. (Cupcakes, anyone?)

And hey, if you’re still struggling, just remember: at least you’re not back in two-a-days. You’ve got this, legend.