David's Tips for
Healthy Living

Exercise

Benefits:

  • Reduced stress/anxiety
  • Enhanced relaxation/sleep
  • Improved self-image

  • Set Realistic Goals
  • 30 – 60 minutes 4 – 5 days each week
  • Schedule as important appointment – with yourself
  • Schedule to avoid conflicts
  • Get “workout buddies”
  • Establish day, time and location to meet

Sleep

Tips for Better Sleep:

  • Need at least 8 hours per night
  • Establish regular time to go to bed and wake up on school days to set your internal body clock
  • Goal: Lights out by midnight / Up by 8:00 a.m.
  • Bed is for two things only – Sleep and Sex
  • NO electronics in bed or one hour before bed
    • Light Sends ‘Wake Up’ Signal to Brain
    • No TV, No Computer, No Cell Phone
  • Never read/study in bed
  • Wear earplugs
  • Fan/sleep machine to create “white noise”
  • Regular exercise

Nutrition / Hydration

Be Diligent 5-6 Days/Week:

  • Three balanced meals per day
    • Do NOT skip breakfast
    • Cereal, yogurt, toast w/nut butter, hard boiled egg
  • Three nutritional snacks/day
    • Keep healthy snacks readily available
    • Nuts, raw vegetables, fruit, yogurt, hummus, protein bars
  • Limit/Avoid
    • Candy, desserts, sodas & sweet tea
    • Fruit juices
    • Greasy foods (chips, pizza)
  • Grab Some Vitamins
  • Give Yourself 1-2 Splurge Days/Week
  • Water – Drink ½ body weight in ounces of water each day

Follow a Daily Schedule

School Days (SAMPLE):
8:00 am – Wake up (Put alarm 5-6 steps away from bed)
8:15 – 9:00 am – Exercise
9:00 – 9:30 am – Shower, dress, eat breakfast
9:30 am – 5:30 pm – Classes and Study – Treat academics like a job

  • Attend EVERY Class
  • Study 1 hour/day/hour of class that day
  • Study in Library with cell phone turned off
  • Get “study buddy”

5:30 – 11:00 pm – Flex Time – job, athletics, fun, extra studying
11:00 pm – Midnight – Slow down & get ready for bed/No screen time
Midnight – Lights out
Saturday & Sunday – Learn/Practice Lifetime Sports/Hobbies

MOST IMPORTANT TOOL = DAILY SCHEDULE

  • Reduces Stress/Anxiety
  • Get Specific
  • Stick it Out!
  • Stay Flexible

  • 30 days to make a HABIT (good or bad)
  • 3-6 months to make a LIFESTYLE CHANGE
  • Give your personal best each day
  • Two types of pain – pain of discipline and pain of regret – which will you choose?

Reduce Stress & Anxiety

  1. Exercise
  2. Sleep
  3. Nutrition
  4. Daily Schedule
  5. NO Drugs
  6. If You Choose to Drink Alcohol – Choose to drink in moderation
  7. If You Choose to Have Sex – Choose to use a condom every time

Additional Methods:

  • Meditation/Yoga
  • Deep Breathing/Opposite Nostril Breathing
  • Confide in Friend/Mentor/Professional Counselor
  • Time with Dog/Horse
  • Music