How Can Athletes Balance Social Interactions and Focus During Team Travel?

One of my first long competition trips was a week-long bus trip to Nashville, TN, for the Midwestern Synchronized Skating Sectionals. As a teen, I was excited about the adventure and spending time with my teammates, but also unsure about what to expect. 

For many athletes, team travel can be equal parts exciting, exhausting, and emotionally charged. Especially when traveling with teammates who are also friends, it’s not always easy to go from goofing off on the bus to locking in for competition. 

Because of this, athletes face a real challenge: managing energy between social dynamics and performance focus. 

Everyone on the team (including coaches!) may have different expectations. Some may push for team bonding or feeding off others’ energy, while others may isolate to focus. 

Balancing social interaction and focus is a skill that supports both performance and well-being. 

First, let’s define what this balancing act actually involves. 

Understanding the Mental Load of Team Travel

Let's discuss a few definitions before we get into the bulk of this post. Social interaction is the time, attention, and emotional energy spent engaging with teammates, coaches, and others. Focus is staying mentally present, managing distractions, and preparing for competition. 

Travel adds a layer of complexity for athletes to balance social interaction and focus. There can be shared spaces, unpredictable schedules, and constant togetherness. 

An athlete who thrives on alone time (this is me!) may feel drained by roommate conversations. On the trip to Nashville, I remember feeling pressure to talk to teammates on the bus, even though I would have preferred to have some quiet time to focus on my own. 

Other athletes gain energy from team bonding and may struggle when others isolate. While kindly intentioned, I had teammates who wanted to include me in lively bus conversations on the way to the rink to compete because they gained energy from connection, even though I recharge through alone time. 

There are many reasons why athletes have different preferences and needs. Introverts, neurodivergent athletes, and those managing anxiety may need more space. Athletes from different cultures may have unique communication norms or social expectations. LGBTQ+ athletes may feel safer around some teammates than others. 

The key for athletes is to build awareness of personal needs and the needs of those around them. 

Know Your Social Energy & Boundaries

Everyone has a social battery. The battery on your phone or computer has specific activities that drain it (like watching too many TikToks) and other activities that charge it (like plugging the equipment in). Similarly, each athlete has different activities that recharge and deplete their social batteries. Some athletes recharge through connection and others through solitude. 

To figure out how your social battery works, ask yourself:

• When do you feel energized vs overwhelmed?

• Do you need quiet time before competition or for post-competition processing? 

If you need some quiet time, setting boundaries is okay. You can use headphones, tell teammates you will rest for a bit, or choose alone time without guilt. 

Some athletes find success by setting a daily “quiet hour” in the hotel room to reset, taking some space from their roommate. Other athletes may plan to meet up with a teammate if they are more extroverted and gain energy by socializing with others. 

Respect differences in how people relate socially; don’t judge teammates or other athletes who need space as “antisocial” or “unfriendly.” 

Once you have reflected on your needs and have a sense of what charges and depletes your social battery, it is easier to stay focused when it matters. 

Strategies to Protect Focus During Team Travel

Because travel can be chaotic, use intentional routines to signal when it’s time to shift from social to focus mode. Routines could include music playlists, breathing exercises, and pre-competition journaling. I’ve used pre-competition journaling, which has helped me have a more positive and focused mindset. 

Athletes can also create mental “on/off” switches to separate team bonding from performance prep. One way to structure this is to set specific times for socializing vs. rest. For example, meal times can be for socializing and laughter, while after-meal times can be for quietly decompressing. 

Team rituals such as group visualization or a gratitude circle can help athletes stay connected without draining energy. During our trip to Nashville, TN, my synchronized skating team would walk through our program to music off-ice before competition to feel connected to each other, our bodies, and the music. 

Remember that team rituals that include diverse beliefs, cultures, and personalities are most helpful for all athletes. 

Communicate With Coaches and Teammates

Let others know what helps you perform your best. For example, let teammates know you like to listen to music before competing, so you may step away for a bit. 

If rooming with others, check in about space and routines. You can be mindful of your roommate’s needs by asking, “Do you want to hang out tonight, or are you planning to wind down solo?”. 

Similarly, make sure to support teammates who have different needs. Avoid pressuring others to socialize and celebrate both quiet moments and bonding activities. 

As an athlete, these strategies help you contribute to a team culture where everyone’s needs are seen and respected; there is no “one right way” to prepare. 

With open communication and intention amongst the team, balance becomes less stressful and more empowering. 

When Things Feel Out of Balance

Even if we use all the strategies above, there can still be times when there is no proper balance between social interaction and focus. 

Some signs of this imbalance may include: 

• Feeling irritable or overstimulated

• Struggling to switch into performance mode

• Avoiding teammates or feeling isolated

If you notice these signs, know they are okay and common. Balance is a skill to cultivate continuously, rather than something we “arrive at.” 

There are several ways you can reset if you feel out of balance: 

• 5 minutes of deep breathing

• A short walk or time alone

• Reconnecting with your purpose or goals

As an athlete, advocate for yourself if you feel overwhelmed. While this is especially difficult for those who may feel pressure to blend in or people please, it can be that much more important to advocate for needs. 

Because balance is not a destination to “arrive at,” it doesn’t mean perfection; it means adjusting in real time using the above strategies.

Conclusion

Team travel requires athletes to balance energy, social connection, and focus. 

With self-awareness, communication, and support, athletes can thrive on the road, mentally and emotionally. 

Remember, you can be a great teammate and protect your mental game. In fact, the two go hand in hand!

Want support navigating team dynamics and staying focused on the road? Work with our sport psychology team to strengthen your mental game.

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