This quick list of health tips for writers is the result of an instrumental change I made, which has made a huge difference in my life and career. I reached a point in my writing life where I realized being good at writing wasn’t going to be enough to have a substantial career if I wasn’t healthy enough to sit at the computer to, you know, write all day.
If you’re anything like me you spend a lot of time sitting in front of your computer. And, if you’re anything like me, living this sedentary writer lifestyle can lead to some unwanted health issues like weight gain, headaches, eye pain, joint/back pain and more.
For a long time I thought I had a pretty active lifestyle—until I got a Fitbit and learned the harsh truth. I learned I didn’t move much at all and after a few months of denial (the activity tracker must not be tracking all my movement) I decided to do something about it. Because…well, the writing was on the wall. I had gained weight, I was tired all the time, my back and neck had chronic pain and I was overall miserable. I had a feeling I was on the fast track for something much worse health-wise.
So I decided to make some changes. This was about a year ago and I’ve seen nothing but positive results after implementing a healthier routine. And yes, this was inspired by getting up at 4:30 a.m. for 21 days. I learned if I can do that, I can do anything.
Health Tips for Writers
Take a screen break every 60 minutes. The FitBit makes it easy because it buzzes every hour and reminds me to get moving. And, I’ve learned, if I get up and move every hour—walk around, have a stretch, whatever—I am pretty productive. It makes it easy for me to push hard on my work because I know I get to take a quick break soon. It has been a great habit to pick up! Plus I hear not looking at a screen all day is good for you or something.
Get outside. Halfway through my workday I take a walk. I used to think this was such a waste of work time but I’ve learned the exercise combined with the fresh air (and lack of screen time) acts as a reset. It renews my energy and I return to my desk full of ideas. My walks last for about 15 minutes and I find it’s an excellent length.
P-O-S-T-U-R-E. Yes, sitting with proper posture has been something I’ve worked on as is making a big difference to my back and neck. As in, I don’t have such issues with pain. Which allows me to focus and concentrate on my work. Of course I have moments where I slip back into slouching and hunching but as soon as I realize it I adjust. And it’s working.
Snacks should be vegetables. Ugh I know! But if you’re wondering where that sneaky 10 pounds came from take a good look at your snack cupboard. I’m making a deliberate effort to have more vegetables in my life and it’s making a difference.
Hydrate. All day, e’ry day. I’ve loved coffee for a long time (speaking of coffee, here’s a great oldie I dug up from the archives on the time I reheated my coffee and found a fly floating in it) but as I changed up my nutrition habits I realized my relationship with coffee had to change. We could still see each other but I needed water to be the primary liquid in my life. Staying hydrated helps me stay focused and clear-headed. And I don’t seem to have many headaches anymore.
Have a strong morning routine. I think this is the most important of my health tips for writers because this is where everything started for me. I get out of bed and tackle the things most important to me first, before I do anything else. This helps me set up my day for success and I’m so glad I found something that works. It helps me arrive at work with a clear head, ready to dive into the day.
Exercise first thing in the morning. Speaking of morning routines, allow me to suggest adding exercise to it. Working out first thing isn’t easy but it makes a remarkable difference to the rest of your day. I used to try and hit the gym after work but there were so many times where other plans or meetings came up or I found convenient excuses to skip out. Adding exercise into my morning routine means it’s something I do—not something I think about doing or debate about doing.
So those are my health tips for writers. Walk around, drink lots of water, get outside, build an awesome morning routine. You know, do healthy things! Author Joanna Penn published a book on this topic as well, so if you’re looking for a deep dive on building a healthy writing lifestyle check out The Healthy Writer: Reduce Your Pain, Improve Your Health, And Build A Writing Career For The Long Term.