Why Lifestyle Stuff Matters

Evidence suggests six factors are essential to everyone’s mental health, physical health, school, work, and independent living. These are:

• Mindfulness

• Nutrition and hydration

• Exercise

• Sleep

• Social connection

Benefits of the 6 Lifestyle Factors

Mental Health

• Improves brain function

• Reduces anxiety and stress

• Improves mood

• Increases self-esteem

• Increases mindful decision-making

• Promotes healthy relationships

Physical Health

• Improves energy levels

• Increases bone density (through cardiovascular exercise and strength training)

• Promotes healthy blood pressure

• Supports healthy blood sugar and cholesterol levels

How to Balance Lifestyle Factors to Be Your Best

Balancing those lifestyle factors and school or work is critical to our success. That’s why it’s important to include all those areas when discussing goals and habits. I call them the 5 Life Zones. You can divide them into three categories.

A. Social and Emotional Wellbeing

1. Mindfulness and Other Coping Strategies

2. Relationship/Social Skills

B. Lifestyle

3. Nutrition and Hydration

4. Exercise and Sleep (Cardio, Mind/Body)

5. Life Skills/Life Hacks

• School and work

• General adulting

References

1. Ackerman, C. (2021). What is Self-Esteem? A Psychologist Explains. https://positivepsychology.com/self-esteem/

2. American Heart Association. (2021). American Heart Association Recommendations for Physical Activity Infographic. Fitness Basics. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic

3. Crowley, M.J., Nicholls, S.S., McCarthy, D., Greatorex, K., Wu, J., & Mayes, L.C. (2018). Innovations in practice: group mindfulness for adolescent anxiety – results of an open trial. Child Adolesc Ment Health, 23(2), 130-133. https://doi.org/10.1111/camh.12214

4. Converse, A. K., Barrett, B. P., Chewning, B. A., & Wayne, P. M. (2020). Tai Chi training for attention deficit hyperactivity disorder: A feasibility trial in college students. Complementary therapies in medicine, 53, 102538. https://doi.org/10.1016/j.ctim.2020.102538'

5. Das, A. (n.d.). Yoga as Therapy: How Yoga Can Benefit Children with ADHD and Autism. Sri Sri School of Yoga. https://srisrischoolofyoga.org/na/blog/yoga-as-therapy-how-yoga-can-benefit-children-with-adhd-and-autism/

6. Mayo Clinic Staff. (n.d.). Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

7. Melillo, Richard. (2019). Healthy Body, Healthy Mind [PowerPoint Slides]. Massachusetts College of Pharmacy and Health Science Blackboard.

8. Salge Blake, J., Munoz, K.D., & Volpe, S. (2020). Nutrition: From Science to You (4th ed.). Pearson. 

9. Sánchez-López, J., T. Fernández, J. Silva-Pereyra, and J.A. Martínez Mesa. 2013. Differences between judo, taekwondo and kung-fu athletes in sustained attention and impulse control. Psychology 4(7):607-612.

10. Sarabzadeh, M., Azari, B. B., & Helalizadeh, M. (2019). The effect of six weeks of Tai Chi Chuan training on the motor skills of children with Autism Spectrum Disorder. Journal of bodywork and movement therapies, 23(2), 284–290. https://doi.org/10.1016/j.jbmt.2019.01.007

11. Sutton, J. (2021, August 22). 20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers. Positive Psychology. https://positivepsychology.com/sleep-hygiene-tips-kids-teenagers/

12. Stiles, K. (2021, November 15). The Importance of Connection. PsychCentral. https://psychcentral.com/lib/the-importance-of-connection

13. van de Weijer-Bergsma, E., Formsma, A.R., de Bruin, E.I., et al. (2012). The Effectiveness of Mindfulness Training on Behavioral Problems and Attentional Functioning in Adolescents with ADHD. J Child Fam Stud, 21(5), 775–787. https://doi.org/10.1007/s10826-011-9531-7