Personal Wellness Habits for Efficient Language Learning: A Checklist 📋✅
How are you helping yourself become a better language learner?
Despite the basic nature of this post, I’m keen to understand how much of you commit to habits beyond good study habits to become an efficient language learner as I have always struggled with it. Are you on top of your study and wellness routines?
To give an example, I acknowledge the advantages of incorporating exercise into my routine for enhanced learning, but I find it hard to manage my time effectively between work, studying, working out, and getting eight hours of sleep. When I am completely focused on language studies, I wake up at an early hour to study before going to work and then carry on studying throughout the day. Conversely, my workout routine becomes the focus of my life outside of work whenever I decide to get healthy. 🙈
Becoming fluent in a language involves more than just studying for hours; it also includes adopting good personal wellness habits. These habits play a vital role in reinforcing our learning. Prioritizing our mental and physical well-being is essential for improving our language skills as it enhances our cognitive abilities. Below is a quick checklist I’ve prepared for you to see if you are on top of your well-balanced human being game.
Self-check: Personal Wellness Habits for Efficient Language Learning 🌻📚🧘♂️✅
#1 ⬜ I prioritize quality sleep most of the time.
Getting adequate and quality sleep is essential for language learners. Scientific research has showed that adequate sleep plays a vital role in cognitive function, memory formation, and overall physical and mental wellness. Consistently following a sleep schedule and adopting a soothing bedtime routine can positively affect language learning progress.12
#2 ⬜ I incorporate regular exercise into my routine.
Consistently engaging in physical exercise can contribute to improved language learning abilities. The connection between exercise and reduced stress levels, as well as improved concentration, has been established, making it beneficial to acquire a language fluently. Regular exercise, whether it’s a brisk walk, yoga, or a workout session, can elevate your language learning experience when incorporated into your daily routine.3
#3 ⬜ I maintain a healthy diet and stay hydrated regularly.
Ensuring a balanced and nutritious diet and staying adequately hydrated are key factors in promoting both physical and mental well-being. Although there might be a lack of specific studies examining the relationship between language learning and diet, the general knowledge about the impact of a balanced diet and sufficient hydration on cognitive function strongly suggests their importance in language acquisition.45
#4 ⬜ I practice effective time management and take breaks consistently.
To maintain focus and productivity during language learning, it’s important to efficiently manage your time and take breaks. Establishing clear learning objectives, giving priority to tasks, and including short breaks during study sessions can enhance the quality and effectiveness of the learning process.6
#5 ⬜ I can manage stress through hobbies and relaxation techniques.
Participating in hobbies and practicing relaxation techniques can effectively manage stress and foster a positive mindset while learning a language. Incorporating activities that bring joy and relaxation, like reading, listening to music, or practicing mindfulness, can significantly enhance the language learning journey.7
Lately, I’ve noticed that I’ve been scoring low on the wellness checklist, only achieving around 1 to 2 out of 5. This is mainly because of the adjustments I’m making to accommodate and “upgraded” role at work with additional responsibilities. However, I am looking forward to find a better balance in the future. To ignite some inspiration, I’ve been looking at Ask Huberman Lab which is basically an AI bot pulling from a database of information on scientific topics featured in his podcast. If you haven’t checked it out yet, I highly recommend it when trying to find something specific to listen to.
Till next post! ✌🏼
McGregor, K. K., & Alper, R. M. (2015). Sleep Disorders as a Risk to Language Learning and Use. EBP briefs, 10(1), 1–21.
Soleimannejad, M., Mirzazadeh, M., & Radmanesh, N. (2022). Positive Effects of Sleep on Memory Consolidation and Learning New English Words in Persian Language Speakers. Sleep Medicine Research.
Liu, F., Sulpizio, S., Kornpetpanee, S., & Job, R. (2017). It takes biking to learn: Physical activity improves learning a second language. PloS one, 12(5), e0177624. https://doi.org/10.1371/journal.pone.0177624
Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM's health & fitness journal, 17(6), 21–28. https://doi.org/10.1249/FIT.0b013e3182a9570f
Alatorre-Cruz, G. C., Andres, A., Gu, Y., Downs, H., Hagood, D., Sorensen, S. T., Williams, D. K., & Larson-Prior, L. J. (2023). Impact of feeding habits on the development of language-specific processing of phonemes in brain: An event-related potentials study. Frontiers in nutrition, 10, 1032413. https://doi.org/10.3389/fnut.2023.1032413
Mishra, M., & Pani, P. (2018). Learning to Learn Attitude, Self-Efficacy and Communication: Exploring the Triad. Asian Journal of Management, 9, 145-148.
Han, S., Li, Y., & Haider, S. A. (2022). Impact of Foreign Language Classroom Anxiety on Higher Education Students Academic Success: Mediating Role of Emotional Intelligence and Moderating Influence of Classroom Environment. Frontiers in psychology, 13, 945062. https://doi.org/10.3389/fpsyg.2022.945062
"Conversely, my workout routine becomes the focus of my life outside of work whenever I decide to get healthy"
Why is this so relatable 😭 love the idea of this checklist!!
That’s an important reminder. Now why not combining these wellness habits with language learning: meditate or workout in French, meditate in Swedish, cook healthy meals in Portuguese… 😉