Finding Balance Beyond the Game: Shaun Hampson On Resilience, Movement, And Mental Strength

For many of us, a journey of wellness isn’t in a straight line - it’s shaped by the highs, lows, and unexpected turns that life throws our way. Few understand that better than former AFL player and Survivor Australia finalist, Shaun Hampson. From the pressures of professional sport to the challenges of stepping away from the game, Shaun’s journey has been one of redefining success, rebuilding routine, and finding strength in new forms of movement and mindset. In this honest conversation, Shaun shares how he’s navigating life off the field, what keeps him grounded through uncertainty, and the simple wellness habits that help him stay steady. 

1. What’s been the biggest “Here Life Comes” moment, and how did it impact your sense of wellness?

Life has never hit me as hard as when I had children. You have to transition from a selfish existence, particularly as an athlete, to living for others. In particular, what hit me the most was the loss of freedom. All of a sudden, things like exercise (something that I enjoy and use for mental and physical health) become much harder to plan and fit in. Instead of just going to the gym, you have to make sure it fits in with what’s going on at home. Home life and your children become your priority, and you need to fit everything you do around that. Even things like catching up with friends are harder. It’s so important to be able to strike a balance with your partner and your home life to make sure you’re both still getting what you need.

2. Stepping away from professional sport while managing an ongoing injury can take a toll on both body and mind. How did you navigate that transition both mentally and physically?

Stepping away from being a professional athlete is a notoriously tricky thing to do. In my case, my hand was forced through injury. Even though my mind still felt like I had a few years left, my body wasn’t able to continue. Footballers can tend to develop an identity that is tied to and formed around being a “footballer”. I was fortunate that I had managed to form my identity away from the football club as a father. Not everyone who finishes up is that lucky. Being able to step away from football and straight into the family unit made the transition a lot easier. I still missed a lot about being an athlete, though. Having my days planned out for me, the locker room banter, being paid to keep fit, etc., but having my kids was the best, most fulfilling distraction possible.

3. How has your approach to movement evolved since retiring from the AFL?

Football took a big toll on my body. 12 surgeries in 12 years, and ultimately retiring with a chronic back injury. I can’t move, jump and run like I used to, but exercise is still a big part of my life. I still run 1-2 times a week, but I love going to the gym and can lift much more than when I was a professional athlete. This was a goal I set for myself in the last few years. In fact, I think setting yourself a goal is one of the best things you can do to intrinsically motivate yourself to exercise. 

4. What tools or practices help you stay grounded when things feel out of control?

Life can get really hectic sometimes. Between managing work and home life, there’s not too much time to stop and think. I’ve practised gratitude and mindfulness since 2016. At the start, it was something I had to put a fair bit of work into, and something that really helped my football. Now, I feel as though I’m reaping the benefits of that hard work. I subscribe to a lot of stoic philosophy as well and find a lot of comfort in having a mindset of controlling what I can control and not worrying about the other stuff. 

5. As someone who’s lived and breathed high performance, what’s your current philosophy around nutrition and recovery?

Having worked in a high-performance environment as both an athlete and a coach, I’ve been fortunate to work with incredible dieticians, nutritionists and sports scientists. Football clubs are always at the forefront of what the current research suggests in terms of diet and recovery, and on the back of that knowledge, I’ve built my nutrition and recovery philosophy. I try to keep a balanced diet. Food is something that I’ve always been passionate about and enjoyed. I indulge in food much more now than when I was an athlete. Rather than counting calories or eating super lean, I focus on using high-quality ingredients. Free range or organic meats from the butcher, minimal vegetable oils. Artificial flavours and preservatives are something I try to limit as well. 

I find that having a balanced diet is one of the best things for recovery. Eating well helps reduce inflammation. However, in the last few years, I’ve gotten really great benefits out of contrast therapy. I love getting in the sauna and pushing myself as far as I can go, then jumping into a cold plunge. Not only do I feel the benefits of this physically, I also notice it’s positive for me mentally. 

6. You’re a dad, a partner, and still very active in the wellness space - how do you carve out time for yourself?

You want to be there as much as possible for your partner and children, but making time for yourself to exercise, catch up with friends or relax is incredibly important too. But as anyone working a full-time job with children knows, it can be really hard to find this time. My alarm has gotten earlier over the last couple of years to try and find the time to fit everything in. I’m far from a morning person, but getting exercise done before parenting or work starts is a great way to start the day. Luckily, my partner Megan is similar, and we support each other as much as possible to ensure we each get the time we need. 

7. You’re now a development coach at North Melbourne. How do you plan to use your lived experience/what’s the main piece of wisdom or advice you want to pass on to the younger players?

Coaching is something I’ve become incredibly passionate about. I loved my time as an athlete, and now as a coach, I want to make sure the players have a similar fulfilment from football that I did. I always want my players to realise just how fortunate they are. Careers as a professional athlete are fleeting. It’s an extremely unique job that you only get to experience for a handful of years. Yes, you will face quite significant challenges along the way, and it is taxing on mind and body, but the good far outweighs the bad. 

Quickfire

Favourite way to move right now?

Chasing strength personal bests in the gym

A go-to meal that makes you feel good?

A chicken schnitzel rice bowl. Lettuce, avo, broccoli and Umami Papi. I could have this every day.

One wellness ritual you never skip?

Gratitude. Taking a little time to be grateful for all the great things in my life is the most positive thing I do for my wellness

Image credit: Carmen Rose