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Healthy Habits to Promote Energy, Focus, and Clarity

Four domains in which to prioritize your health

If you are stopping by from the OECD Tuesday talks, you have found the right place! If you missed it, I have teamed up with project jumpstart at Indiana University to present a series of health and wellness workshops with goal of providing themes and habits to promote adaptability, change, but more importantly, sustainable growth. COVID-19 has thrown a curveball in all of our lives and adapting has been easier for some, but harder for others. If you are someone who has been struggling wIth productivity, your mental game, prioritizing your health, or setting up a routine, I encourage you to check it out on the link below.

I’ve touched upon of WHY these areas are so important in our lives in previous blog posts, however, this blog will focus on the HOW, providing tips and habits to implement into our lives.

The four areas are:

1. Sleep

2. Hydration

3. Movement and Exercise

4. Mindfulness and Meditation


A quick list of benefits:

1. Increased productivity

2. Increased energy and clarity

3. Helps the brain process

4. Reduces stress and optimizes body function

5. 7-9 hours is recommended

6. Most fundamental health habit

The Habits:

1. Limit blue light exposure 60-90 minutes before bed

2. Avoid caffeine after 5 pm

3. Alcohol in our system negatively affects our sleep and actually lowers REM sleep.

4. During periods of recovery after long periods of stress, 9 hours might not be enough. Everyone is different, listen to your body!

5. Sleep in a dark, cold room.

6. Meditation or stretching before bed can help you fall asleep faster and promote a deeper quality of sleep.

7. Keep daytime naps in the range of 15-25 minutes.


A quick list of some benefits:

1. Hydration maximizes physical performance through oxygen delivery

2. Hydration has a MAJOR effect on brain function

3. Can help prevent and relieve headaches

4. Lubricates the joints

5. Boosts skin and glow.

The Habits:

1. When you wake up, EVEN before you drink your coffee, drink 1-2 glass of water! This energy is more organic and sustainable for your body and mind.

2. Carry a water bottle with you wherever you go!

3. Aim to drink a glass of water at the top of every hour

4. When you exercise, you will need to drink more than the daily recommended amount of water.

5. Eat more fruits and vegetables

6. When you’re feeling hungry, drink some water! This will help you curb your hunger and evaluate how hungry you actually are.

Movement and Exercise

A quick list of the benefits:

1. Movement/exercise is a natural mood lifter and helps manage stress

2. Helps strengthen your immune system

3. Adds longevity to our life

4. Boosts your energy level

5. Helps promote a deeper quality of sleep

6. NASM recommends 150 minutes of active movement a week

7. As a personal trainer, I highly recommend a mix of moderate/vigorous activity

The habits:

1. Take regular walk breaks – great for mental game

2. Stand up while you’re on the computer, if possible

3. Mobility after longs periods of sitting

4. Plan out your work out in your schedule and aim to workout around the same time

5. If you have a smart watch, track your steps!

6. Quality over quantity – it's not what you do, it's how you do it that matters.

7. Find what works for you!


A quick list of the benefits:

1. Being aware of the emotions you are experiencing and being able to live in the moment, separating your emotions from your decision making.

2. Being able to live in the moment fully present, without dwelling on the future or the past.

3. Lower levels of stress and anxiety

4. Increases your ability to deal with daily life stressors or things that are out of your control.

5. Helps you have a deeper relationship with yourself and those around you.

The Habits:

1. Daily mediation – cannot overemphasize!

2. Limit social media/screen time – plan your social media time

3. Spend as much time outside as you can!

4. Take mental breaks throughout the day

5. Read a book

6. Daily socializing

7. Daily interval work blocks – 30-45 minutes, with 10-15 minutes of rest

a. Focus on one task, rather than multitask. Studies suggest that as humans, we cannot effectively multitask as well as we can when we focus on a single task.

If you found this blog useful, comment, like, and share on social media. Stay safe and healthy.

The Functional Musician


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