If your writing time has left you with tight muscles, poor sleep, and declining health–maybe even some weight gain–it’s not to late to make changes.
Do you block off your time and sit down at your computer, only to look up and realize hours have passed and you haven’t moved from your chair? I get it–my writing time often is hyper-focused, too. However, that’s not going to lead you to long-term mental or physical health and productivity.
The good news? You can implement subtle shifts in how you structure your writing time, which will result in cumulative improvements in your health and well-being. You’ll feel better and, more likely than now, write better.
To maintain productivity and overall well-being, it’s essential for authors to incorporate healthy habits into their writing routine. In this blog post, we’ll explore five key habits to help authors stay healthy and inspired during their writing days.
1. Wear Blue-Light Blocking Glasses
In today’s digital age, authors often spend significant time in front of computer screens or other electronic devices. The blue light emitted by these screens can cause eye strain, disrupt sleep patterns, and lead to long-term eye problems. To combat these issues, consider wearing blue-light blocking glasses. Within a week of wearing mine, I noticed a marked improvement in my sleep.
Benefits:
- Eye Comfort: Blue-light blocking glasses reduce eye strain and discomfort caused by extended screen time, making your writing sessions more comfortable.
- Improved Sleep: Reducing exposure to blue light in the evening can help you fall asleep more easily, ensuring you’re well-rested for your next writing day.
How to Incorporate:
- Wear blue-light blocking glasses while working on your computer or any electronic device. To reduce eye strain and block blue light, these SleepZM blue light blockers are a great option I own (though, one of my sons has permanently borrowed them–they work that well!).
- Take regular breaks from your screen to rest your eyes. Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
- Not everyone’s a fan of complete blue-light blocking, as the lens alter the color of any television you’re watching in the evening. My favorites by GameKing block 85% of the blue light and attach to my prescription glasses. Super easy!
2. Incorporate Movement Breaks
Sitting for prolonged periods can lead to a host of health issues, including back pain, poor circulation, and weight gain. Authors often find themselves lost in the writing process and forget to move. Integrate regular movement breaks into your writing day.
Benefits:
- Increased Productivity: Short breaks with physical activity can rejuvenate your mind and increase focus, leading to more productive writing sessions.
- Physical Well-Being: Incorporating movement reduces the risks associated with prolonged sitting, including lower back pain and stiffness.
How to Incorporate:
- Set a timer to remind yourself to get up and move every hour. A quick walk, stretching, or yoga can be effective.
- Actually obey your timer and get up. (Yeah, I know how easy it is to ignore it. Don’t!)
- Consider a standing desk or adjustable workstation to alternate between sitting and standing during your writing day.
- I love my walking pad. It allows me to participate in training, calls, and even dictate, while getting steps in. If you live in a cooler climate, this can be incredibly helpful during the rainy and snowy seasons. The exact one I have is the CardioFlex Underdesk Treadmill Walking Pad, which is currently out of stock. You can find a similar one on Amazon, here.
- Add in some squats, cat-cow poses, and arm circles.
3. Stay Hydrated
We all know we’re supposed to drink water, but, how often do we do it? We reach for coffee or tea or soda. You may feel like you can’t function without them, but I encourage you to give it a try. Don’t like plain water? Add slices of fruit, melon, or cucumber. Still not your jam? My favorite is to add flavored electrolytes that are sugar and artificial-sweetener free. My favorites? Ultima Replenisher Daily Electrolyte.
God designed our bodies in a beautiful and unique way. Having the proper electrolyte and hydration balance will ensure your body is functioning well clear down to the cellular level. Proper hydration is essential for overall health and concentration. Dehydration can lead to decreased cognitive function and hinder your creative process. Make a conscious effort to stay hydrated during your writing day.
Benefits:
- Mental Clarity: Staying hydrated ensures your brain is functioning optimally, allowing you to think clearly and creatively.
- Energy Levels: Dehydration can lead to fatigue, so maintaining proper hydration levels will help you stay energized and focused.
How to Incorporate:
- Keep a water bottle on your desk to remind yourself to drink regularly. Set goals for how much water you want to consume throughout the day.
- Consider herbal teas and infused water to make hydration more enjoyable.
4. Mindful Eating
We’ve all done it–we’re under deadline and realize we haven’t eaten in eight hours–and you’re not actually trying intermittent fasting. Or, we’re mindlessly snacking on comfort foods and processed snacks as a coping mechanism. (Pretzels and chocolate, anyone?) Nutrition plays a significant role in your ability to concentrate and create. Mindful eating encourages you to pay attention to the foods you consume and how they affect your body and mind.
Benefits:
- Improved Concentration: Nourishing your body with nutritious foods can boost your cognitive function, helping you stay focused on your writing tasks.
- Stress Reduction: Mindful eating can help reduce stress and emotional eating, ensuring that your writing day is a more positive and balanced experience.
How to Incorporate:
- Plan your meals and snacks ahead of time. Choose nutritious options like fruits, vegetables, lean proteins, and whole grains.
- Eat mindfully by savoring each bite, chewing slowly, and paying attention to your body’s hunger and fullness cues.
5. Maintain a Consistent Sleep (and Wake!) Schedule
You knew we’d need to talk about sleep. For many women, sleep is counted as a luxury or an impossibility. Either we’re up at all hours with your littles or our hormones have us awake at 3:30 a.m. with our brains buzzing with thoughts.
I’m going to let you in on a secret– this can often be helped.
Quality sleep is paramount for an author’s creativity, problem-solving abilities, and overall health. Irregular sleep patterns can lead to fatigue, writer’s block, and decreased productivity. To maintain a productive writing day, establish a consistent sleep schedule.
Benefits:
- Enhanced Creativity: Quality sleep fosters creativity and allows your brain to make connections and generate ideas.
- Productivity: A well-rested mind is more productive and better equipped to tackle writing challenges.
How to Incorporate:
- Set a bedtime and wake-up time that allows for 7-9 hours of sleep each night.
- Create a relaxing bedtime routine that signals to your body that it’s time to sleep. This can include reading a book, taking a warm bath, or practicing relaxation techniques.
- Keep your room completely dark, even covering digital lights in the room and/or wearing a sleep mask.
- Get tested for sleep apnea–this is often a sleep test you can do right at home and, contrary to popular belief, it isn’t only those who are overweight who get it.
- Discuss with a functional health provider if hormone testing and bio-identical hormone treatment is right for you.
- Seek medical advice regarding your cortisol levels and the use of adaptogenic herbs, such as ashwhaghanda, is right for you, as well as the use of L-theanine and magnesium.
- If you’re in a season with littles, reach out to your spouse to work through options for sharing the sleep-deficit load.
- Wake up at the same time each day. Avoid the jolt with a sunrise-simulating alarm clock. I use the Philips SmartSleep Wake-Up Light, which also has wake-up sounds that are far more pleasant than the traditional buzzer.
Incorporating these healthy habits into your author writing day can significantly improve your writing process and overall well-being. Remember–consistency over perfection. Pick one or two habits to start with.
By reducing eye strain with blue-light blocking glasses, incorporating regular movement breaks, staying hydrated, practicing mindful eating, and maintaining a consistent sleep schedule, you’ll be better equipped to face the challenges of the writing world. Remember that your health and well-being are crucial to your success as an author, so prioritize self-care as an essential part of your writing routine.
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