Photo of Adalyn Armstrong-Catanni (10) on the soccer field. (Photo from Adalyn Armstrong-Catanni)

Juggling life, school, and hobbies can be hard, especially as a student-athlete.

My name is Adalyn Armstrong-Cattani and I have a very busy life.

I play 2 competitive sports: dance and soccer. I play soccer for Highlands High School as well as club soccer for Ohio Elite Soccer Academy. I dance competitively at Dance Realm. Almost every week I average about 8 hours of soccer a week and 5 hours of dance. 

I have noticed that sleep is a huge factor in what keeps me going. It is proven that an average teenager needs 8-10 hours of sleep. I get about 7 hours of sleep every night, but when I’m lucky I get around 9. Getting more sleep improves my mood and how I feel the next day. I have also realized that when getting the appropriate amount of sleep per night, I perform better in not only sports but also school. 

A study from The University of Minnesota Twin Cities states, “Every time you sleep, you enter a much-needed state of limited physical and mental activity. This restorative time gives your brain and body the rest they need to function properly throughout the day.”

I struggle with getting into bed at a decent time due to late-night soccer games or dance practices. I usually get into bed at around 11:15 P.M., which is quite late when I have to be up at 6:30 every morning. 

Something that helps me get reenergized for sports is taking naps right after school. This helps me get some rest and have time to relax on such busy days. 

I have been aiming to get better sleep because this year I am taking 2 AP classes along with 2 advanced classes. I strive to maintain mostly A’s and occasional B’s. 

According to Collegiate Parent, the average time a teenager spends on schoolwork is around 30 hours a week. 

Per week I spend 7 hours a day in school and try my very best to study and do homework for an hour after school, which has proven to be difficult. 

This can be extremely challenging, but something that helps me get all of my work done is Highlands’ LEGACY period, which often serves as a study hall. 

Testing is something I struggle with, so I make sure I am to set aside time each day to look over materials and complete any homework. 

I have noticed when studying I retain the most information when studying for 15-20 minutes at a time and then taking 10-minute breaks to get a snack or watch some TV. When preparing for a test I make sure not to study the night before, I try to study throughout the week which helps me feel less overwhelmed. 

Oftentimes I don’t have the time to study, which can cause a large amount of stress. My family is a big help when it comes to helping me study. In addition to this, my teachers are very understanding and allow me to ask the questions I need to succeed.  

Eating the correct foods is also a huge aspect of staying healthy mentally and physically. Eating correctly can not only help people think clearly and be more alert to their surroundings, but also helps keep a person strong and specifically helps strengthen their bones. 

It is extremely important that a person consumes the same amount or more calories than they are burning per day to stay healthy. We can burn calories by doing something as little as walking to or from classes throughout the day or even walking up or down the stairs.

I could do a better job when it comes to eating healthier. Being in a rush constantly, drive-throughs are sometimes the best option, and usually, I do not complain. Chick-fil-A and McDonalds are two of my favorite places to eat which certainly aren’t the healthiest. However, when I have the time I make sure to eat well.

A study at Sutter Health says, “(Eating healthy) can also improve concentration and attention span. Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and can slow down reaction time.”

Not only do I have to keep up with school and sports, but also friends and family. On the weekends I spend as much time as possible connecting with my friends and family, even if it is something as little as going out to eat. 

It is so important for people’s mental health to do the things that make them happy. A study at Northwestern Medicine shows, “For most people, happiness is a sense of purpose and well-being. This positive attitude translates to a variety of effects on a person’s health both physically and mentally, including: Opening a person’s mind to positivity: Optimism and vitality are critical to a person’s well-being.”

Seeing my favorite people can be a big relief after having a long and busy week which makes it crucial for me to set aside time for them. It is good to maintain regularity and routine in life.

Getting to see all of the good come out of my hard work makes it all worth it. Many people have a lot to keep up with, so keep going. In the end, it will all be worth it!