The 4 New Year’s Resolutions Writers Need to Make to Stay Healthy

As the years pass by, there’s one thing that writers often say they’re worried about:
running out of time.

We’re given only so many years on this Earth to share our stories, and usually, we have more ideas than we have time to implement them.

“The trouble is you think you have time,” Guatama Buddha said.

Keeping ourselves healthy is one way we can increase our odds of enjoying as many writing years as possible. To that end, I’ve got four New Year’s resolutions below I hope you’ll consider making for yourself.

These are four of the most important things you can do for your health, creativity, and overall well-being. They’re not that hard to implement if you’re willing to put in just a little effort—and it’s well worth it in the long run!

1. Move More Throughout the Day

Exercise is necessary for good health no matter who you are, but for writers, it’s downright critical. We spend a lot of time on the computer which means most of us aren’t moving nearly enough to keep our bodies and minds tuned up.

If you think you don’t sit that much, I invite you to keep track for a couple of weeks. Count your computer time, but don’t forget to count your driving time and meal times too!

We used to think that 30-60 minutes of exercise each day was enough to counteract all that sitting, but recent studies have found that’s not true. One hour of working out won’t compensate for eight hours or more of sitting when it comes to avoiding diseases like type 2 diabetes, heart disease, and cancer.

Indeed, recent studies are showing that moving more throughout the day is equally as important as getting in your daily workout. In one study of nearly 8,000 adults, results showed that greater sedentary time and longer sedentary durations were each associated with higher all-cause mortality risk.

That means we all need to not only reduce the amount of time we spend sitting but interrupt each sedentary period more often. Those participants whose time spent sitting lasted for less than 30 minutes at a stretch had a lower risk of premature death than those who sat longer than that, even if the total hours of sitting were the same.

Action Steps:

• No matter what you’re doing, get up and move around every 30 minutes. Set a timer if you need to.
• Continue to engage in a regular exercise routine for 30-60 minutes per day.
• Keep a jump rope by your desk and use it, or do some jumping jacks or push-ups.
• Walk more often. Find excuses to walk!

2. Get More Sleep

If you’re like most writers, you struggle to get the recommended 7-8 hours of sleep per night, particularly when you’re closing in on the ending of your novel or going through a book launch.

Sleep deprivation is so pervasive among adults today that the CDC calls it a public health epidemic. What’s scary is that chronic sleep deprivation has been linked with type 2 diabetes, heart disease, obesity, depression, increased motor vehicle crashes, and mistakes at work. Some studies have even found that chronic sleep deprivation shortens your life!

As a writer, you’re likely to see your work falter when you aren’t getting enough sleep. You’ll be less able to focus and concentrate, and have more trouble remembering where you were in the story, what happened before, or whether your character had blue or green eyes. Over time, your creativity will suffer, too, and you’ll find that the quality of your writing becomes less original.

If you’re struggling with insomnia and it’s not getting better, talk to your doctor. Sleep deprivation sets off a series of changes in the body and mind—all of which aren’t good for you—so it’s important to get the problem solved.

Meanwhile, there are a lot of things you can do to improve the likelihood of getting a good night’s sleep.

Action Steps:

• Shut off the gadgets! Televisions, computers, tablets, most e-readers, and cell phones all emit blue light, which reduces the sleep hormone melatonin. Turn them all off 2 hours before bed, and keep them out of the bedroom.
• Get some sun first thing in the morning. The bright light signals your body to wake up, aligning your circadian rhythms and making it easier for you to sleep at night.
• Exercise daily. Exercise releases feel-good neurotransmitters in the brain and works your muscles—both of which can help you relax later on at night.
• Cut off the caffeine and alcohol by late afternoon. Both of these can interfere with quality sleep, so try to avoid them after 3-4 p.m. Alcohol may help you feel sleepy initially, but it will interfere with your deep (REM) sleep later on.
• Create a regular sleep schedule. Get up and go to bed at the same time every day, even on weekends. It also helps to go through the same routine before bed—turn down the lights, take a warm bath or shower, and do something quiet like read or stretch.
• Make your bedroom work for you. Optimal sleep conditions include a quiet room that’s cool and dark and a mattress that’s comfortable and supportive. (Any older than 8 years should be replaced). If you live in a noisy neighborhood, try a white noise device or fan.
• Resist the temptation to snack late-night! It triggers digestive processes that can keep you awake. If you get cravings, stick with water and herbal tea, or perhaps a very small serving of milk before bed. Often late-night eating is a habit—try to replace it with something else like listening to relaxing music, journaling, coloring, or knitting.
• Try a melatonin supplement. If you’re struggling with insomnia or jet lag, these may help. Take 1-5 milligrams 30-60 minutes before bedtime. Start with a lower dosage, as the supplement may make you feel sleepy the next day.
• Try tea. Some herbal teas are known to be calming and relaxing and may help you fall asleep. Try chamomile, valerian, passionflower, lemon balm, and lavender.

3. Eat More Vegetables—and Not French Fries!

We’ve all gotten used to having “a side” of veggies, but scientists are telling us that it’s better to fill up half our plates with them.

Countless scientific studies have found that eating more fruits and veggies is the key to long-term health and wellness, avoiding disease, and even extending your life. The recommended number of servings per day is five, but many diets recommend up to 11 for optimal health.

Action Steps

• Blend some veggies into your smoothies.
• Snack on vegetables more often—try celery with peanut butter, a small cup of vegetable soup, or carrots or cucumbers dipped in hummus.
• When eating out, ask for a side of veggies or a side salad instead of the typical fried dish.
• Use spaghetti squash instead of noodles in your lasagna.
• Stock up on frozen veggies—they’re quick, easy, and just as nutritious as fresh veggies as long as they don’t have creams or sauces added.
• Add vegetable soup to the menu more often.
• Bake homemade chips with beets, sweet potatoes, or kale.
• Add more veggies to your sauces, including marinara and cream sauces. Good choices include mushrooms, onions, carrots, and bell peppers.
• Add more veggies to your casseroles.
• Cook a veggie omelet.

4. Take Care of Your Mental Health

Mental health is just as important as physical health, but we often fail to remember that in our daily self-care routines.

According to Mental Health First Aid USA, almost half of adults (46.4 percent) will experience a mental illness during their lifetime. Half of these begin by age 14, and three-quarters by the age of 24.

Writers may be particularly at risk for trouble. According to one study of 700,000 teens, researchers found that those who were exceptionally creative were also four times more likely to have bipolar disorder.

In a 2013 study, researchers found that people who made their living through either a scientific or creative occupation were more likely to have bipolar or a relative with the condition. Being an author was specifically associated with an increased likelihood of schizophrenia, bipolar disorder, unipolar depression, anxiety disorders, substance abuse, and suicide.

Writers should take the warning seriously and keep an eye out for mental health. It’s not only about disorders—we all want to feel strong, happy, and on purpose in our lives, and tending to our mental health helps improve our odds of feeling that way.

Action Steps

• Keep a gratitude list: Simply writing down what you’re grateful for has been found in studies to improve mental health as well as happiness. It also helps lower stress and anxiety.
• Meditate: This one is a biggie—studies show it eases anxiety and stress, slows or may even stall the changes that take place in the brain due to normal aging, increases the brain’s ability to process information, and enhances concentration. Simply take 10 minutes a day to sit quietly and breathe. Let your thoughts come and go without reacting to them. Using a candle flame can help.
• Ditch the social media and increase face–to-face time: If you use social media too much, it can lead to depression. Humans crave companionship, and studies show that quality interactions reduce stress, boost mood, lower your risk of depression, and more.
• Practice a daily stress–relieving activity: We can’t get rid of stress completely, so it’s best to learn to cope with it. The best approach is to engage in a good stress-relieving activity every day. Options include meditation, yoga, tai chi, walks (particularly in green spaces), time with friends, time with your pets, listening to your favorite music, or anything else that helps you relax.
• Find purpose and meaning. Studies show that people who feel they’re using their strengths, skills, and talents to give back to others experience better mental health than those who don’t feel they’re acting with purpose. So don’t give up on finding meaning in your life. Remember that it can be through your work, but it can also be through your hobbies, volunteering, or other after-work activities.

Have you set New Year’s resolutions concerning your health?

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Sources
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