accumulate your exercise
Goal: 2.5 hours per week of moderate activity
...but collect it in 10 minute mini-workouts!
•turn on music & dance in your living room
•climb up & down the stairs for 10 minutes
•walk briskly to the store
•pull weeds in your garden for 10 minutes
•ride your bike around the neighborhood
•vigorously clean something in your house
•exercise during commercial breaks:
crunches, lunges, hula hoop
12 Great Writers And Their Favourite Snacks
The New York Times, July 2011
Solution #1: practice healthy snacking
The Ideal Writerly Snack:
-can be eaten while sitting at a desk
-will keep you feeling full
-not high in sugar or salt
-provides a sustained release of energy ie.
protein and complex carbs
• Homemade Trailmix
• Multigrain ryvita bread with peanut butter and
• Fruit: apple slices, grapes
• Low fat greek yogurt topped with fresh fruit,
honey, nuts, or granola
• Raw veggies and hummus
• Celery and cashew butter/peanut butter
• Air-popped popcorn
• Apple with cheese and a handful of nuts
• Hard-boiled egg
Solution #2: Keep track of your diet
• Portion awareness
• Highlights connections to stress, emotion, timing,
• Can DOUBLE your weight loss
• speech-to-text function on your phone
• computer program
Solution #3: Become A Portion Control Pro
-shrink your dishes
-order the lunch size
-divide your plate
-be mindful when eating with friends
-keep serving dishes off the table
-eat with your left hand
-turn off the TV
-deal with cravings
-beware large containers
-watch your liquids
Solution #4: Supplement your diet
Supplements for writers to consider:
• Vitamin D
injuries & repetitive strain
the dangerous life of a writer?
injuries & repetitive strain
How To Prevent Eye Strain:
• Make it bigger
• Don’t squint
• Push your monitor away
• Elevate your chair
• Position your lights
• Print it out
• Take breaks
• Get glare-reducing eye wear
• Do your important work in the morning
Why is being a writer so bad for mental
• financial stress
• creative stress (the pressure to
produce, self-doubt, etc.)
• rejection & critics
How To Cope With Stress
• Breathing exercises
• Regular sleep
• Vitamin D
• Green tea
• Social connections
& support network
• Massage therapy
• Progressive muscle
• Practice optimism
How to get a good night’s sleep:
• Sleep schedule
• The right environment
• Beware blue light
• Limit caffeine
• Curb evening alcohol
• A relaxing bedtime routine
• Harmonize with daylight
• Bedtime snack
• Wear socks
Studies have shown that meditation can:
• counter the impact of stress
• significantly reduce depression relapse
• slow immune system decline in HIV patients
• reduce pain sensitivity
• help reduce drug addiction, smoking, binge
eating, and anger
• improve insomnia
• reduce anxiety and panic attacks
• increase empathy
• improve the ability to work under pressure
• improve mental sharpness and information
Common Elements of
-a quiet setting
-a comfortable position
How to start?
start with just a few minutes, everyday,
built into your regular routine
Are you depressed?
Over the last 2 weeks, have you been bothered by any of the
1. Little interest or pleasure in doing things.
2. Feeling down, depressed, or hopeless.
3. Trouble falling/staying asleep, or sleeping too much.
4. Feeling tired or having little energy.
5. Poor appetite or overeating.
6. Feeling bad about yourself, that you’re a failure, or that
you have let yourself or your family down.
7. Trouble concentrating on things.
8. Moving or speaking so slowly that other people could
have noticed, or the opposite—being so fidgety or restless
that you have been moving around more than usual.
9. Thoughts that you would be better off dead or of
hurting yourself in some way.
3. Have you ever felt Guilty about drinking?
4. Have you ever felt you
needed a drink first thing in
the morning (Eye-opener)
to steady your nerves or to
get rid of a hangover?
1. Have you ever felt you needed to Cut down on your drinking?
2. Have people Annoyed you by criticizing your drinking?
How To Quit Smoking
•Set a meaningful quit date
•Make a plan for vulnerable
•What to do with your hands?
•What to do with your mouth?
•Enlist support from friends &
•Talk to your doctor
The question you’re all afraid to ask:
What about coffee?
The research is in: coffee is good for you.
Coffee may decrease your risk of Parkinson’s
Coffee can help ward off depression.
Coffee may reduce your risk of diabetes.
Coffee can make you a better writer.
A 2011 study showed that caffeine improved
subjects’ ability to proofread and spot errors in
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