With demanding schedules leaving officers with little time for wellness, one cop’s story shows how department leaders and officers can work together to prioritize time off and build healthier habits.
I’ve been told that I’m just a “Jiu-Jitsu bum” who happens to moonlight as a full-time cop. I can’t say I disagree with this description. I train Jiu-Jitsu just about every day, am one of the head instructors at my gym, and compete in the sport. For those who know me personally, they’ll probably shake their heads in agreeance (and possibly annoyance) as Jiu-Jitsu is all I talk about. However, even with all the time I spend at Jiu-Jitsu, my family is my first priority — and yes, I actually do work full time at the Westminster (Colorado) Police Department.
This is my normal, but when I speak with officers from other agencies around the country, I’ve learned that time, or lack thereof, is one of the main barriers to their physical and mental wellness. Just take a look at the recent “What Cops Want in 2024” survey conducted by Police1.
The “What Cops Want” survey and the time crunch
In the survey, 76% of officers “cited lack of time due to work or personal commitments as the biggest barrier to maintaining or improving their health.” I knew most officers were busy, but I was shocked that three-quarters of officers nationwide are neglecting their health because they simply don’t have time. I know surgeons, veterinarians, and business owners who make time for themselves, despite notoriously time-consuming jobs. It’s very troubling to see that so many police officers feel like they don’t have time.
The importance of mental and physical health in this job is well-known. I could quote statistics on health issues officers have endured over the years, but you’ve probably read numerous articles or attended trainings on this subject. To avoid redundancy, I’ll sum it up: Officer mental and physical health needs to be prioritized immediately. Maintaining safe streets and a successful department depends on it, and the primary culprit is the work schedule. If you need further information, search “health and wellness” on Police1.
The cost of overworking on family life
I was giving a presentation to a college recently and used the quote, “If you’re married to your job, you won’t be married at home.” I don’t remember where I heard it, but it struck a chord. Police officers face a 50%-75% divorce rate (depending on which study you read) largely because they’re rarely home. My father-in-law, a retired cop from a city known for its relentless workload, lived this reality.
When I joined Westminster, my wife worried I’d be gone constantly, as she’d experienced growing up. At Westminster, that couldn’t be further from the truth. Of course, we have overtime and extra-duty jobs, but they’re voluntary. If you need extra income, it’s easy to sign up for a security detail or overtime shift. I recently spoke with an officer looking to transfer to Westminster, who’d just been informed that his days off were canceled for the rest of the month, forcing him to work 12 days in a row. His current department has one of the highest suicide rates among officers — a stat nobody wants to lead in. Morale there is at an all-time low.
The need for a healthy outlet outside of work
When asked about the best way to address mental health, my answer is always the same: do something — anything — you enjoy that benefits your mind, body and spirit. Officers need a healthy outlet outside of work. I have a bias toward Jiu-Jitsu, but it’s just what works for me. Some of my colleagues lift weights, cycle, fish, hunt, work on houses and cars, or coach their kids’ sports teams. I recently talked with our Chief about his farm animals, which include mini horses, draft horses and dogs — he spends his off time with them.
Unfortunately, many officers truly don’t have time for hobbies due to their schedules. If you’re at a department that restricts time off, I’d encourage using your vacation days whenever possible. If even that isn’t feasible, maybe it’s time to find a department where you can actually enjoy life outside of police work.
How command staff and officers can improve wellness
If you’re in a command position with influence over scheduling, my advice is simple: find a way to give officers more time off. If you don’t, they’re going to continue leaving for departments like Westminster, where time off and a balanced schedule are prioritized.
Departments that ignore wellness will perpetuate a cycle: overworked officers burn out, leave and create understaffing that forces remaining officers into more overtime. This isn’t sustainable. In our line of work, alertness, compassion and thoroughness are essential, and exhausted officers can’t deliver these qualities effectively. It’s easy to focus on the paycheck that comes with overtime, but what’s the point if you have no time to enjoy it?
I realize there’s no one-size-fits-all solution. Leadership is crucial, but each officer must also take responsibility. Whether that means transferring to a new department, setting aside 20 minutes a day for personal health, or even leaving the job, change is necessary. Activities like a quick exercise session, praying, reading, or anything that recharges you can make a difference.
Police officers need to be alert and capable of making swift, thoughtful decisions. They need to be caring and compassionate, thorough, and well-rested to avoid burnout. Officers who are mentally and physically healthy will serve their communities better. Extra hours might make paychecks larger, but if officers don’t have time to enjoy that money, the health and wellness issues that have long plagued our profession will continue.
While there’s no single answer, a combination of leadership support and individual responsibility is key. If you’re struggling, just remember: the best time to make a change is now.
Disclaimer: If you’re struggling with mental health, take sick time and use the resources your department offers. If your department doesn’t provide support, feel free to reach out — I’m happy to help in any way I can. Prioritizing well-being and mental health can only happen if officers have time to step away from the job, recharge, refresh, spend time with family, and engage in life outside of police work.
