Built for Speed, Learning to Brake by Sydney

Built for Speed, Learning to Brake by Sydney - February 2026 Scholarship Essay

One small habit that has made a big difference in my academic and personal success is something I like to call “structured decompression.” It began as a necessity but has become one of the most grounding and beneficial routines in my life.

As someone who is deeply involved in academics, leadership, and emergency medical service, my days are rarely quiet. Between the AP classes and preparing for various types of exams, it can feel like I am constantly operating at full speed. Sometimes, I feel like an F1 car that can never slow down because if I do, I won't be able to catch back up. For a long time, I believed productivity meant pushing through exhaustion no matter the circumstance. If I had ten minutes free, I should be studying. If I finished one task, I should immediately move to the next. Rest felt too “normal.”

That mindset was not sustainable, though.

Structured decompression is a 15-minute intentional pause I take after high-intensity commitments, whether that is after an EMT shift, a major exam, or a long meeting. If you asked me exactly where I learned this from, I couldn’t tell you except that I’m grateful I did. Instead of jumping immediately into the next responsibility, I step back and reset in three ways: I reflect on what I learned, I regulate my breathing, and I engage in music.

The reflection portion is short but powerful. I ask myself, “What did I handle well? What could I improve next time?” Ever since I was young, I despised “self-reflection,” but after trying it once when I needed it the most, it’s something I don’t go a day without doing. This is particularly meaningful in healthcare settings, where precision and communication matter greatly. Instead of replaying mistakes and drowning in self-criticism, I frame them as data. This shift has strengthened my growth mindset and allowed me to improve without losing confidence or caving into insecurities.

The breathing is simple, slow-controlled inhales and exhales to lower my heart rate and calm my nervous system. My favorite method is called “box breathing,” where you inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. Working in medical environments, especially during emergencies, requires focus and adrenaline. But adrenaline is not meant to stay elevated all day. Learning to consciously shift out of that heightened state of fight or flight has improved my concentration and prevented any type of emotional fatigue.

Finally, I turn to music. As someone who is a multi-instrumentalist and composer who studies the correlation between music and health, I understand both intellectually and personally how sound can regulate mood and emotions. Whether it’s playing electric guitar in jazz class or listening to something calming, music becomes a bridge between intensity and stability. It grounds me by reminding me that I am more than a number.

This small, repeatable routine has made a measurable difference in my performance. Academically, I retain information much better because I am not constantly overstimulated. In my leadership roles, I respond more thoughtfully instead of reacting emotionally. In healthcare environments, I am steadier and more present. Structured decompression prevents burnout before it ever begins.

More importantly, it has changed how I define success, not just in my academics, but in who I am as a person. Success is no longer about how much I can endure and pushing myself to my limits. It is about how well I can sustain excellence. The ability to reset rather than relentlessly push has allowed me to maintain high standards without sacrificing my well-being.

In a life filled with responsibility and ambition, this small habit creates balance and security. It proves that sometimes the most powerful form of discipline is not working harder but knowing when to pause.