HALT: The Importance of Mindful Decision-Making During Times of Transition

Mid-October is a time of seasonal transition—days are cooler, darkness sets in earlier, and the green leaves of the summer turn orange, yellow, and brown as they hit the ground.  In the world of professional football, this marks week 7—almost halfway through the 18-week season. About one-third of the NFL players on a roster, last season were not on an active roster when the season started, and many of them have spent the first few weeks of the NFL season waiting to be picked up.  However, as we get further into the fall, the reality will begin to set it—their season as an NFL player has ended.

Times of transition can be challenging and uncomfortable, especially when the transition brings a lifelong dream to a close. One hundred percent of those who play a sport at the professional level will eventually transition away from the role of professional athlete, and this transition often brings emotional, cognitive, and behavioral reactions. While our decision-making process is always important, poor decisions made during a transition, particularly a stressful and unexpected transition, can lead to regretful outcomes. 

Some research suggests that the adult human makes more than 30,000 decisions every day. Of course, we may consider many of those decisions to have limited consequences—at least in the short-term: paper or plastic; chicken or fish.  However, despite the type of decision, it’s valuable to consider our emotional state and attempt to apply the HALT* principle: try not to make significant decisions when you are Hungry, Angry, Lonely, or Tired. This approach emphasizes the importance of self-awareness and emotional well-being during the decision-making process…especially when experiencing a major life transition.

Hungry

Neuroscience has proven that cognitive functioning diminishes when the body is deprived of essential nutrients. It is not uncommon for the decisions made in a state of hunger to be impulsive or irrational. A well-fed mind is better equipped to engage in critical thinking and analysis; however, this principle does not only apply to hunger for food. It’s important to be fed emotionally as well. Navigating any major transition will have its share of challenges, and it can be easy to hunger for ego boosts and affirmation during moments of disappointment and doubt. Remain aware of your hunger state and reach for high-quality nourishment; a different dietary choice can lead to negative outcomes that may cost more than we want to pay. 

Angry

During times of transition, the uncertainty and ambiguity about what comes next can trigger a range of strong emotions, including anger. Anger can distort perceptions and lead to decisions driven by emotion rather than rational thought. For example, acting on the impulse to confront, rather than walk away. Recognizing the anger and taking a minute or two to reflect on the cause often allows for a more measured and effective response. In times of anger, apply coping mechanisms that can help mitigate the intensity of your anger, fostering a clearer mindset for decision-making.  Don’t be afraid to walk away during an intense moment, postponing a decision until emotions are under control. 

Lonely

When asked about their experience, many former players expressed the belief that no one understands the difficulty of transitioning out of the NFL, which can lead to feelings of isolation.  Unacknowledged loneliness can lead to decisions motivated by a desire for companionship or validation, rather than what is truly best for us.  In isolation, perspectives can narrow, making us more susceptible to poor choices. Support from friends, family, and qualified professionals can provide genuine empathy and encouragement as well as contribute to increased emotional awareness.  These are all vital components of mindful decision-making. 

Tired 

Many coaches use the quote attributed to General Patton during World War II, “fatigue makes cowards of us all.” Fatigue can significantly hinder one’s cognitive ability not just during the game—it extends beyond the game to life in general, including times of transition.  Physical, mental, or emotional fatigue significantly decreases our ability to process information, assess risks, and foresee consequences. Emotional exhaustion can result from feeling a lack of control or a sense of powerlessness. Making decisions in this state can lead to overconfidence and oversight and cause errors in judgment. It can also contribute to negative thinking and limitations in perspective, driving decisions with unfavorable outcomes that might otherwise have been avoided. 

Whether you find yourself in a time of transition or just experiencing a difficult, challenging, and uncertain situation, the HALT principle serves as a valuable reminder to prioritize your well-being before diving into decision-making. By being aware of our state - whether it be hunger, anger, loneliness, or fatigue - we can make more informed, thoughtful choices that align with our true needs and values. Ultimately, fostering a mindful approach can lead to more positive outcomes during times of transition and in both our personal and professional lives.

*Created by David Streem, MD