Health and improvement routines
These routines have been brought to you by Sparky and are made by sini - you can support us here
Introduction
To make things easier to read, we color code mental in blue , diet in green and physical in orange .
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Why
Gamers easily develop bad habits when playing video games, such as a poor sleep schedule, negative habits and lack of exercise. Which makes it hard to stay healthy or even energetic throughout the day. This usually snowballs and makes you end up in not only having issues in falling asleep, but also waking-up. These routines may help you get an indication of an optimal routine, so you could get inspiration from it and forge your own. If you’re making big changes in your pattern, try to go step by step rather than instantly attempting to follow every single step in the routines. As a bonus we’ve created an improvement routine which could give players an idea how to properly play for learning, which would increase the likelihood of improving.
Disclaimer: These health routines may not be optimal for you, and if you feel inclined it may be beneficial to check-in with your health provider to cater the routines to you. Note that most of these routines are just examples to raise awareness and help you do these activities throughout the day.
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Daily routine
Change the times to your likings, perhaps check with your doctor or dietician to adjust this routine to fit you better.
Morning routine
no duration
1. wake up from alarm - 07:00 am
1. make sure to set the alarm (device) far away from you
2. cold shower or hot shower - 10min [or do it after exercise]
1. take a cold or hot shower depending on the situation
3. drink a hot beverage & water - 07:10 am
1. try to drink at least one glass of water
2. if the hot beverage is coffee try not to drink it more than once a day (no sugar or milk)
3. preferably green tea (decaffeinated works well too)
4. tip for green tea: get a flavour you like so you crave it every morning
4. healthy breakfast - 07:15-07:45 am
1. eat nutritious food like: almonds, bananas, blueberries
2. low-sugary cereals
3. oatmeal
4. quark
5. eggs
5. meditate or relax your mind - until you can seize the day
1. breath in through your nose and out through your mouth
2. always important to make sure you’re mentally prepared for the day
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Improvement process
any time in the day
1. exercise like push-ups & pull-ups | going on a walk | going on a run - 1-2h
1. make sure to stretch before hand
2. don’t exercise on an empty stomach
3. weight lifting / bodyweight exercises: read more about it here (do 3-5 sets each)
4. weight lifting / bodyweight exercises: make sure to do these after you’ve eaten properly (it’s recommended for most to do these later on the day)
5. feel free to replace exercise types
6. make sure ‘you shock the muscle’ - Arnold Schwarzenegger
7. feel free to do any of the exercises at a different time in the day
8. simple things like taking the bike to work or using the stairs instead of the elevator
9. walking the dog or walking to the grocery store counts as well
10. you can take a cold or hot shower here instead of the morning
2. stand up & stretch & posture check - every 2 hours
1. when gaming for long periods of time it’s important to get up every now and then to make the blood flowing again
2. checking your posture regularly, reduces the chance of bad posture which can lead to strain, nerd neck and anterior pelvic tilt
3. stretching can help prevent injury
3. adopt a growth mindset - during the entire session
1. play with a growth mindset, and performance will naturally come with it
2. attribute your growth to your process and be proud of your discipline
3. being calm and composed also helps you make more thoughtful decisions
4. stay hydrated - try to remind yourself to drink water every now and then
1. have a bottle of water next to you, so you don’t forget to drink
5. isolation training in-game mechanics | mouse control | weapon control - 1 hour
1. e.g. in-game mechanics for fortnite: edit courses, build courses, build fights, box fights, turtle fights, zone wars (includes movement as well)
2. e.g. weapon control for fortnite: build fights, box fights, turtle wars, zone wars, aim duel map and creative aim courses
3. e.g. mouse control for fortnite: using aim training
4. determine the appropriate amount of hours and type of isolation based on your weaknesses
6. scrims & tournaments - 1-8 hours a day
1. to actually practice you need to learn from playing the game actively
2. tournaments is where you enter the performance zone and learn from it afterwards
7. vod reviewing & peer reviewing & active reviewing - 1 session
1. to analyze your mistakes in scrims, tournaments even casual matches
2. peer reviewing is to let someone else help you identify your mistakes or vice versa
3. active reviewing is where you constantly review mistakes shortly after engagements
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Night routine
no duration
1. drink a hot beverage & water - 10pm
1. hot beverages can help you relax (no caffeine)
2. chamomile, lavender and decaffeinated green tea works well
3. try to drink at least one glass of water
2. healthy snack - 10pm
1. eat food that processes slowly
2. like: bananas, quark and blueberries
3. dream & relax your mind & turn night filter on - until you can fall asleep
1. thinking about positive things before going to sleep will unironically help you fall asleep faster
2. breath in through your nose and out through your mouth
3. try to not look at electronic devices at least 1 hour before sleeping (otherwise at least put night filter on)
4. you can take advantage of sleepyti.me to wake up after a sleep cycle, so you don’t wake up groggy
Health and improvement routines by Sparky