Navigating Social Media as an Athlete: 3 Essential Questions to Guide Your Digital Habits
By Georgia Miller, Host of the Rooted Sport Psychology Podcast
Social media is an inescapable part of modern athletic life. Whether you’re a high school competitor, a collegiate athlete, or a professional, your digital presence can shape your confidence, focus, and even your future opportunities. In a recent episode of the Rooted Sport Psychology Podcast, I explored the nuanced relationship athletes have with social media and shared three critical questions every athlete should ask themselves to ensure their online habits are supporting—not sabotaging—their performance and well-being.
Below, I break down each question in detail, offering actionable strategies and expert insights to help you take control of your social media experience.
1. Are You Comparing Yourself to Others on Social Media?
The Trap of the Highlight Reel
Social media platforms are engineered to showcase the best moments—victories, personal records, and polished images. As an athlete, it’s easy to fall into the trap of comparing your behind-the-scenes struggles to someone else’s highlight reel. This comparison can:
- Undermine your confidence: Seeing only others’ successes can make your own journey feel inadequate.
- Create unnecessary pressure: Hyping up competitors based on their curated profiles can make them seem unbeatable.
- Distract from your growth: Focusing on others’ achievements can pull attention away from your own progress.
Actionable Advice
- Remind yourself: Social media is not the full story. Everyone has setbacks and off days—they just don’t post about them.
- Limit pre-competition scrolling: Avoid checking competitors’ profiles before big events to prevent unnecessary anxiety.
- Focus on your journey: Use social media to document your own growth, not to measure your worth against others.
Expert Insight
I’ve worked with athletes who became anxious before games simply by viewing their opponents’ best moments online. Remember, your value as an athlete is defined by your effort, resilience, and growth—not by someone else’s curated feed.
2. Are You Using Social Media for Its Intended Purpose?
Intentional vs. Unintentional Use
Social media can be a powerful tool for:
- Connecting with teammates, coaches, and fans
- Building your personal brand
- Promoting your achievements and schedule
- Learning new skills and gaining inspiration
However, problems arise when social media becomes a source of validation or a dopamine-driven distraction. If you find yourself posting primarily for likes, comments, or followers, you’re placing your self-worth in the hands of others—and that’s a fragile foundation.
Actionable Advice
- Audit your motivations: Ask yourself why you’re posting. Is it to connect, inform, or simply to seek approval?
- Set boundaries: If you notice social media is causing stress or distraction, try:
- Deleting apps temporarily during the season
- Moving apps to a less accessible folder on your phone
- Scheduling specific times for social media use
- Prioritize real connections: Use direct messages or group chats to foster genuine relationships, rather than relying on public posts for interaction.
Expert Insight
Social media platforms are designed to keep you engaged and craving more. Be mindful of how much time you spend scrolling, and recognize when you’re chasing that next “dopamine hit” instead of using the platform for meaningful engagement.
3. Are You Comfortable with Coaches, Recruiters, or Family Seeing Your Posts?
The Lasting Impact of Your Digital Footprint
Your social media presence is often the first impression coaches, recruiters, and even future employers will have of you. Inappropriate content, offensive language, or posts that don’t align with your values can have real-world consequences.
Actionable Advice
- Think before you post: If you wouldn’t want your coach, a college recruiter, or your grandmother to see it, don’t post it.
- Keep profiles private: Consider setting your accounts to private, especially if you’re not actively building a public brand.
- Regularly review your content: Audit your posts and remove anything that no longer represents who you are or who you want to become.
- Handle negativity wisely: If you receive negative comments or “hate” after a performance, consider stepping away from social media during the season to protect your mental health.
Expert Insight
I advise all athletes to treat their social media as an extension of their personal brand. Your posts can open doors—or close them. When in doubt, err on the side of caution.
When to Take a Break
If social media is causing more harm than good—whether through distraction, anxiety, or negativity—it’s okay to step back. Your mental health and focus on your sport should always come first. Many athletes benefit from digital detoxes during the season or after tough performances.
Final Thoughts: Make Social Media Work for You
Social media is a tool, and its impact depends on how you use it. By asking yourself these three questions, you can ensure your digital habits are aligned with your goals, values, and well-being.
- Avoid unhealthy comparisons
- Use social media intentionally
- Protect your digital reputation
If you want more guidance on navigating social media in a way that benefits your performance and mindset, reach out to me at [email protected].
For more expert advice and athlete-focused strategies, listen to the full episode of the Rooted Sport Psychology Podcast.
Georgia Miller is a sport psychology coach and the host of the Rooted Sport Psychology Podcast, where she helps athletes build confidence, resilience, and focus—on and off the field.
