As I’m writing this blog post, the holiday season is approaching quickly.  With that comes the inevitable question, “What’s your New Year’s resolution?”  To that I say, there’s no rule saying you need to wait for January 1st or any monumental moment to start fresh.

As a retired athlete, you’ve experienced the rush of competition, the camaraderie of teammates, and the singular focus of chasing greatness. But now, life after sports feels like uncharted territory. The structure of training schedules and game days is gone, leaving a blank slate—and, sometimes, a void. You may even find yourself putting off new goals, waiting for the “right time” to take action.

Committed action, grounded in your values, is your key to thriving beyond sports retirement. Let’s explore why waiting is unnecessary and how to take steps that align with what truly matters to you.

Why We Wait—and Why It’s Time to Stop

After retiring from sports, many former athletes fall into the trap of thinking, I’ll get to that later. Whether it’s reigniting your fitness routine, building a new career, or pursuing a passion project, procrastination often stems from fear:

• Fear of failure: What if I’m not good at this new thing?

• Fear of change: My identity was built around being an athlete. Who am I now?

• Fear of imperfection: I can’t start until everything is just right.

But as an athlete, you know that success isn’t built on waiting for perfect conditions—it’s built on showing up, even when the conditions are tough. The same principle applies to life after sports.

What Is Committed Action?

Committed action is a core concept in Acceptance and Commitment Therapy (ACT). It’s about taking purposeful steps in the direction of your values, even when it feels uncomfortable or uncertain. Unlike resolutions or goals that rely solely on motivation, committed action emphasizes consistent effort tied to what truly matters to you.

For retired athletes, this approach is transformative. Instead of chasing external rewards, you’re building a life aligned with your internal compass.

The Role of Values in Life After Sports

Values are the guiding principles that shape your behavior and decisions. They answer the question: What kind of person do I want to be?

Here’s the catch: values aren’t goals. A goal might be “run a marathon,” while a value is “maintaining a healthy and active lifestyle.” The beauty of values is that they provide a continuous source of direction, even when specific goals are achieved or circumstances change.

As a retired athlete, take time to reflect on these key areas of your life:

1. Health and Well-being: What does staying physically and mentally fit mean to you now?

2. Relationships: How can you deepen your connections with family, friends, or teammates?

3. Personal Growth: What skills or interests have you always wanted to explore?

4. Contribution: How can you give back, perhaps by mentoring younger athletes or supporting your community?

Once you’ve identified your values, they become your North Star for taking committed action.  So how do you identify your values?  It may seem like an overwhelming task, I get it. I created a tool to give you a place to start narrowing in on what is actually important to you in the post-sport phase of your life.  You can access this free tool, The Vintage Athlete Values Identification Tool, right here.

Strategies for Taking Committed Action

Let’s dive into actionable steps to help you move forward with purpose and clarity.

1. Start Small but Start Now

The first step is often the hardest, but it doesn’t have to be monumental. Break your goal into tiny, manageable actions:

• Want to rebuild your fitness routine? Start with a 10-minute walk or one yoga session a week.

• Considering a career pivot? Spend 20 minutes researching fields that interest you.

• Dreaming of mentoring younger athletes? Reach out to one local organization to explore volunteer opportunities.

Small steps create momentum, and momentum builds confidence.

2. Commit to Process, Not Perfection

As an athlete, you trained with discipline, knowing that improvement comes over time. Apply that same mindset to your new goals.

• Focus on showing up consistently, even when it feels messy or imperfect.

• Accept that setbacks are part of the journey. View them as learning opportunities, not failures.

3. Use Visualization Techniques

You’ve likely used visualization in sports to imagine winning a game or nailing a routine. The same technique can help you stay aligned with your values:

• Visualize yourself taking actions that reflect your values, like prioritizing self-care, pursuing education, or connecting with loved ones.

• Imagine how these actions will feel and the impact they’ll have on your life.

4. Anchor Actions to Your Why

Every action you take should connect to your deeper purpose. For example:

• Instead of thinking, I need to exercise to stay fit, remind yourself, I value health because it allows me to show up for my loved ones and enjoy life fully.

• Shift from I should network to find a job to I value personal growth and want to create a meaningful career path.

When your actions are tied to your values, they feel more fulfilling—and you’re more likely to stick with them.

5. Build a Support Network

Transitioning to life after sports can feel isolating, but you’re not alone. Surround yourself with people who understand your journey and can offer encouragement.

• Join groups for retired athletes or connect with a mentor who’s been through a similar transition.

• Share your goals and values with friends or family who can help hold you accountable.

6. Celebrate Progress

In sports, you celebrated milestones—whether it was a personal best or a team victory. Bring that same energy to your post-athletic life.

• Acknowledge and celebrate every step you take, no matter how small.

• Reflect on how your actions align with your values and the positive changes they’ve brought.

Overcoming Common Challenges

Even with the best intentions, obstacles will arise. Here’s how to navigate them:

• Lack of clarity: Spend time journaling or talking with a coach to identify your values and set intentions.

• Fear of judgment: Remember, this is your journey. Others’ opinions don’t define your worth or direction.

• Burnout: Focus on balance. Taking committed action doesn’t mean doing everything at once—it means doing what matters most.

The Gift of the Present Moment

As a former athlete, you’ve experienced the power of being “in the zone”—completely present and focused. That same mindfulness can transform your approach to life after sports.

Instead of waiting for a perfect moment or milestone to start, embrace the present. Each day is an opportunity to live in alignment with your values, take meaningful action, and build the life you want.

Your Turn

So, what’s next? What’s one small step you can take today to align your actions with your values? Remember, your journey isn’t about perfection—it’s about progress. Life after sports is your new season, and it starts now.

By using committed action and staying true to your values, you’ll not only navigate sports retirement with purpose but also create a fulfilling and meaningful life beyond the game. Let’s get started—your future is waiting!

Join me and other vintage athletes over on Instagram at @vintage.athelete for more inspiration and strategies to live your best life after sports.