The Pressure to Always Be “On”

We live in a world that moves fast. Deadlines, metrics, expectations—it can feel like everything needs to happen now. Whether you’re a student, a professional, or someone chasing a personal goal, the pressure to always be producing, achieving, or improving can be overwhelming. I’ve definitely felt it.

Coming from high-performance environments—academically, professionally, and even athletically—I’ve gotten used to pushing hard. I’ve trained as a hurdler, played competitive basketball, worked through rigorous programs at the University of Chicago and NYU, and spent countless hours trying to get just a little better at whatever I’m doing. But somewhere along the way, I realized that constantly striving isn’t sustainable unless you also know how to stay grounded.

This is something I think about a lot: how to stay focused without burning out. How to keep growing without losing yourself in the process. How to find fulfillment—not just from success, but from balance.

Why Focus Matters More Than Hustle

For a long time, I believed that working longer or doing more automatically meant I was getting better. But eventually, I started to see that quantity doesn’t always equal quality. True progress—whether it’s in school, work, or training—comes from focused effort, not just constant effort.

Focus means being intentional. It means knowing what matters and putting your energy there. I used to be the type of person who had 10 tabs open in my brain all the time. But now I try to narrow it down: What’s one thing I can give my full attention to today? Whether that’s reviewing data, reading a book, or just going for a long run—when I give something my full presence, the results are better and the experience is more rewarding.

Being focused also means letting go of distractions, especially the ones that come from comparison. It’s easy to look around and feel like you’re not doing enough. But I’ve learned to measure my progress by my own standards—not by someone else’s highlight reel.

The Role of Routines

One of the biggest ways I stay grounded is through routine. Routines create structure, and structure builds consistency. In track and field, we trained the same drills week after week. In chess, improvement came from solving similar problems over and over. That repetition helped me stay centered, even when everything else felt unpredictable.

Now, even in my day-to-day life, I try to keep certain anchors in place. A morning run. An hour of reading. A moment of silence before the day begins. These small rituals help me start with intention and stay aligned with my goals.

The truth is, life doesn’t always give you control. But having routines in place helps you stay steady, no matter what comes your way. They don’t have to be perfect. They just have to be yours.

Making Space to Reflect

When you’re constantly doing, it’s easy to forget to pause. But some of my biggest insights have come when I’ve stepped back—whether it was a quiet moment on a hike or a journal entry after a long day. Reflection isn’t just a luxury; it’s a necessity.

At both UChicago and NYU, the academic pace was intense. It was easy to move from one project or class to the next without stopping to ask: What did I learn from that? What could I do better? What actually fulfilled me about that experience?

Now, I try to make space to check in with myself. Even a few minutes of reflection helps me reset. It reminds me that I’m not just here to hit goals—I’m here to grow with intention.

Reconnecting With What Grounds Me

For me, staying grounded means staying connected to the things that matter most: movement, learning, and service. Running clears my mind. Reading challenges my thinking. Giving back—whether through mentoring or volunteering—reminds me of what truly matters.

When I feel off balance, I return to those things. They bring me back to center. They remind me that performance isn’t everything. That character, connection, and curiosity matter just as much—if not more.

In high-performance environments, it’s easy to tie your identity to outcomes. But I try to remind myself: who I am when things slow down is just as important as who I am when things speed up.

Fulfillment Comes from Progress, Not Perfection

One of the most liberating realizations I’ve had is that fulfillment doesn’t come from doing things perfectly—it comes from doing things purposefully. I used to hold myself to impossibly high standards. And while it helped me stay motivated, it also made it hard to feel satisfied.

Now, I try to focus on progress over perfection. Did I learn something new today? Did I take a step—no matter how small—toward something meaningful? Did I show up for myself and others in a way I’m proud of?

If the answer is yes, that’s a win.

Grounded, Not Slowed

Some people think that being grounded means slowing down or doing less. But to me, it’s the opposite. Being grounded is what gives me the stability to keep pushing forward. It’s what helps me think clearly, move with purpose, and stay connected to why I started in the first place.

We all want to do well. We all want to succeed. But I’ve found that the best way to perform at a high level—and stay fulfilled while doing it—is to take care of the foundation you’re standing on.

Stay sharp. Stay steady. And most of all, stay grounded.