Health for Writers
Since I’m deep into the drafting process, I thought I’d take a moment to acknowledge health, and how writing can affect it.
Sleep issues, weight gain, declining mental health, stress, burnout, anxiety, pain. These are topics I frequently see discussed in the writing community. As I am neither a medical professional nor an expert in human physiology, please don’t read this article as medical advice. Your body, your physical health, and your mobility are certainly different from mine. Thus, your doctor is the best resource for helping you become a healthier writer.
But since we can do things to manage our health as writers, I thought I’d share tips and resources I’ve found that help me.
Eye Health
I experienced a whopper case of eye strain during graduate school. While working on my thesis, I was behind the keyboard for 10-16 hours a day. This is normal for me now, but back then, it was an enormous change in behavior. I didn’t know eye strain was a thing… until my eyes went foggy. Even though it became harder and harder to focus on my screen, I had a deadline.
So instead of giving my eyes a break, I kept up the pace by increasing my font. I got the thesis written in time, but it took nearly a month before I could focus my eyes on books or the computer screen again. Scary.
Even though I routinely look at a screen for 10-12 hours a day now, I’ve learned to manage my eye health. One tip I follow is the 20-20-20 rule. Every 20 minutes, look at something at least 20 feet away for 20 seconds. Since my office isn’t 20 feet long, I moved my desk so I can easily look out the window. My view is of a gigantic Scotch Pine, and I like how its branches make patterns. I also moved my computer screens so they are 16-30 inches from my face.
To protect my eyes, I try not to wear eye makeup as I find mascara drying. I also take dry eyes as a sign I need to up my water intake.
Hydrate
Our body’s tissues get dry and crunchy when we don’t drink enough water. To make it easy to hydrate, I keep my water bottle full and within reach whenever I’m working. Because I’m sensitive to caffeine and have sleep issues, I don’t consume any caffeine after noon. Sometimes herbal teas aren’t attractive, but I’ve found I enjoy sipping plain hot water when I’m cold and don’t want tea.
Ergonomics
Writers often deal with repetitive strain injuries, and there is a myriad of ergonomic tools to help combat the stress we put on our bodies during long writing sessions. After my last ergonomic keyboard fritzed out, I reverted to a standard straight keyboard, but I still use a trackball mouse. It was a strange piece of equipment to get used to after using a regular mouse for a long time, but once I retrained my wrist and hand, the pain in the carpal tunnel from my wrist to my elbow stopped.
Adding a squishy foot rest and a small throw pillow on my chair made a tremendous impact on my seated comfort too. You may also want to try the dark-mode options on your computer and mobile devices to see if they are easier on your eyes.
Energy Management
How we manage our energy directly affects what we can accomplish. I’ve found many things can affect my energy, which impacts my focus. This includes the amount and quality of sleep I’ve gotten, but also what I consume. I use the word consume here intentionally, because I’m speaking about both what I ingest (food and drink), and what I choose to spend my time on (social media, entertainment, news, etc.).
We often describe our energy as high or low, but a high energy state isn’t always conducive to a high creative state. For example, if you’re experiencing a period of high energy that’s negative, you may feel angry, tense, defensive, or outraged. This might be useful if writing a high-octane, energetic scene when your character is in the same emotional state, but not if you’re trying to write a love scene or a meditative, contemplative moment of clarity. The positive side of being high-energy may include feelings of hope, passion, and enthusiasm.
A low energy state can mean we’re burned out, exhausted, sad, hungry, or hopeless… but it can also mean we’re peaceful, mellow, and relaxed. The good news is, any of these states can be super useful for writing. The bad news is any of these states can prevent you from writing. What’s important is to recognize where you are, and to give yourself grace if where you are doesn’t work with what you need to write.
Another place we need to think about energy management is in the time we spend with others. If being around people energizes you, be around them more. If you’re drained from interactions with people, give yourself permission to guard your calendar and your free time.
Move to Improve Your Health
Unless you have mastered dictation, writing is usually a sedentary activity. I say usually because I’ve seen those under-desk treadmills. Frankly, I’m not sure I have the coordination to type while walking, but I’ve wondered about them!
I break up my keyboard time by going for a daily 3-4 mile walk. I use my walking time to catch up on writing podcasts or listen to an audiobook. But when I’m actively working on a writing project, I often work during the walk. I use the time to revise and think about character motivations. I untangle plot issues, or collect sensory inputs to incorporate into my story. It’s a win-win—I move my body and elevate my heart rate while learning craft or work on my writing project.
To make sure I don’t sit for six hours straight on either side of my daily walk, I also keep an aerobic step next to my desk. My watch buzzes near the end of the hour if I haven’t met my hourly step goal, and (when I pay attention to it) I’ll spend a few minutes stepping up and down to meet my target. Bonus, I can be active while attending (off-camera) remote meetings.
When I get stuck on a scene, sometimes I’ll use my stuckness as an opportunity to move and stretch. This yoga video is one of my favorite breaks. It’s just under 30 minutes. It helps loosen up stiff muscles and often breaks my scene loose, too.
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Listen to Your Body
Health is a gift, so I urge you to do whatever you can to maintain, or improve your health. This might mean abandoning a writing project. Or allowing yourself time to read. Basically, anything that prioritizes the things that make you feel better.
A good first step is to listen to the clues your body provides. Nourish yourself, take a break, stretch and move, acknowledge where you are mentally and emotionally, and rest when needed. I have the ebook of The Healthy Writer by Joanna Penn on my tablet, but I haven’t read it yet. If you’re interested in the things I’ve mentioned, here’s the list (affiliate links): trackball mouse, foot rest, favorite water bottle, aerobic exercise platform, and The Healthy Writer book.
How do you maintain your health while writing?
Header Photo by Jamie Street on Unsplash