4 pillars of freelance life: Exercise, nutrition, hydration & sleep

All the productivity hacks in the world won’t help us be effective freelancers if we’re not looking after ourselves. Here are four pillars to form a strong basis for freelance success.

freelance exercise, nutrition, hydration and sleep

All the productivity hacks in the world won’t help us be effective freelancers if we’re not looking after ourselves. Here are four pillars to form a strong basis for freelance success.

Whether you’re a writer, designer, or consultant, freelancing offers flexibility and independence. However, it can also come with its own set of challenges, such as irregular schedules, long hours and high levels of stress. To prosper in this competitive landscape, it’s crucial for freelancers to prioritise our health and well-being. This includes incorporating regular exercise, maintaining a balanced diet, staying hydrated and getting enough sleep.

Many of us might have eaten a little bit too much over the holidays and had some time off our exercise routines, so this is a good time to remind ourselves of these pillars!


Exercise is not only beneficial for physical health but also has a profound impact on mental well-being. Engaging in regular physical activity helps reduce stress, boost mood, and improve cognitive function. It increases energy levels, allowing freelancers to stay focused and productive throughout the day. Incorporating exercise into your daily routine can be as simple as taking a brisk walk, doing yoga, or joining a fitness class. Find an activity that you enjoy and make it a regular part of your schedule.

Exercise can also be a great way to solve problems – I’ve lost count of the times I’ve been stuck and going to the gym or for a quick walk has resulted in the answer popping into my head.


While it’s tempting to rely on quick and convenient food options, a balanced diet is essential for optimal performance. Eating nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, provides the necessary fuel for the body and mind. Avoid excessive consumption of processed foods, sugary snacks, and caffeine, as they can lead to energy crashes and decreased productivity. Plan your meals in advance, opt for healthy snacks, and make time to prepare nourishing meals that can sustain you throughout the day.

Running out of food or not having time to cook during the day have been issues for me. Having regular food deliveries and doing meal prep so I’ve got some proper food to eat in the fridge are both good strategies to deal with this.

importance of freelancer hydration


Staying hydrated is often overlooked but is equally important for maintaining focus and productivity. Dehydration can lead to fatigue, headaches, and poor concentration. Keep a water bottle nearby and make it a habit to drink water throughout the day. It’s also beneficial to limit the intake of sugary drinks and alcohol, as they can dehydrate the body.


Lastly, getting enough sleep is crucial for overall health and well-being. Freelancers often find themselves working late into the evening and not being able to switch off, which can mean sacrificing sleep for deadlines. Lack of sleep negatively impacts productivity, memory, and decision-making abilities. Establish a consistent sleep routine and aim for 7-8 hours of quality sleep each night. Create a sleep-friendly environment, free from distractions, and practice relaxation techniques before bed.

freelance sleep hygiene


In conclusion, maintaining a healthy lifestyle is vital for freelance professionals. Regular exercise, a balanced diet, proper hydration, and sufficient sleep are essential for ensuring productivity, managing stress, and ensuring long-term success. By prioritising your health and well-being, you are investing in your freelance career and setting the foundation for a fulfilling and sustainable professional journey. Remember, taking care of yourself is the key to unlocking your full potential as a freelancer before we even get to any productivity systems.