The Healthy Writer: Reduce your pain, improve your health, and build a writing career for the long term

Books for Writers #8

by Joanna Penn

Do you suffer from physical pain relating to your writing life?

Are you struggling with back pain, weight gain related to sedentary working, anxiety, depression, sleep problems, neck pain, eye strain, stress, loneliness, digestive issues, or Repetitive Strain Injury?

These are the most common issues reported by writers and if you struggle with any of them, you are not alone.

Writing is not a physically healthy job, but if you want a long-term writing career, then you need to look after your body.

I've been through my own pain journey over the last six years. I used to get crippling migraines that sent me to a dark room, and back pain so bad that I couldn't sleep, as well as stress levels so high that I wasn't able to breathe normally.

Now, my back pain, migraines and RSI have almost gone completely, and I manage my writing life in a far healthier way than ever before. I share my personal journey and insights with you in this book.

My co-author is Dr Euan Lawson, who shares his insights into how we can reduce pain, improve health and build a writing career for the long term.

The book covers:

Introduction and survey results from 1200 writers
Why writing is great for your health

>>> Part 1: The Unhealthy Writer

Stress, anxiety, burnout
Back, neck and shoulder pain
Writer's cramp and Repetitive Strain Injury
A personal journey to a pain-free back
Writing with chronic pain
Sedentary life and inactivity
Sleep problems/ insomnia
Eye strain, headaches, and migraine
A personal story of headaches and migraine
Loneliness and isolation
Weight gain or weight loss
Joanna's Letter to Sugar
Digestive issues and IBS
A personal journey through IBS with FODMAP
Mood and mental health
Writing with depression
Alcohol, coffee, drugs and other substances

>>> Part 2: The Healthy Writer

Build resilience
Improve your workspace
Find a community
Start moving
Sort out your diet
Sort out your sleep
Develop healthy habits
How to use dictation for healthier writing life
Lessons learned about writing from walking a double ultra-marathon
Breathing, mindfulness, and meditation
Yoga and writing
Longevity: writing for the long-term

It's time to be a healthy writer!

Genres: Nonfiction, Writing, Health, Reference, Audiobook, Personal Development, Self Help

330 pages, Paperback

Published December 28, 2017

About the author

Joanna Penn writes non-fiction for authors and is an award-winning, New York Times and USA Today bestselling fiction and memoir author as J.F. Penn. 


She’s also an award-winning podcaster, creative entrepreneur, and international professional speaker. She lives in Bath, England with her husband and two British shorthair cats, and enjoys a nice G&T.


See also Goodreads author's profile as J.F. Penn.

Reviews

[Andrea Judy · Rating 5 out of 5]

This might be my favorite of Joanna's writing advice books. I've been looking for a book like this for a long time. It's an amazing look at the emotional, mental, and physical cost of being a writer and how to work on improving your health to keep your writing sharp. With advice from a doctor and Joanna's experience, it's a well rounded exploration of keeping healthy.

[J.A. Ironside · Rating 4 out of 5]

Definitely a must read for writers. We tend to think that writing is a low risk occupation in terms of physical and mental well being except for the unlucky few who develop carpal tunnel syndrome. In reality spending hours each day sitting, typing, staring at a screen alone and locked inside your own head can be more dangerous to your health than working in construction. I found this book very helpful on the recognition of health issues writing can cause alone. For one thing it's good to know that it's not just you. Ultimately anyone who has a mostly sedentary job - office work or similar - will find this helpful.

[Gillian Kevern · Rating 5 out of 5]

In 2017, I basically spent the entire year as a full-time writer. Along the way, I noticed some interesting things. For example, my stress levels did not decrease simply because I left a job and an atmosphere that was not good for me. The stress was different, but it came with me. And the issues that the stress had been causing me–restless nights, anxiety, some not exactly healthy habits—continued. For a little over a year, I’ve been exploring ways to combat these issues. I tried mindfulness, meditation, and yoga, as well as learning all over again the difference that a good nights sleep, getting regular exercise, and eating well can make to my health, productivity, and mental well-being. Did I act on all of the things that I learned? Well, I'm still figuring out how best to put everything together to get the right balance of work and well-being, especially when life throws a curveball my way.

The fact that Joanna Penn was considering the same issues and asking the same sort of questions was really helpful. I have been looking forward to The Healthy Writer ever since Joanna mentioned it on her podcast, and when she announced a survey or writers, looking for insight into the issues that other writers were facing, I eagerly participated. As it happens, one of my survey responses was chosen to be an quote in the book, and I received an ARC copy. It's a bit weird seeing something so personal in print but at the same time, it's a really good feeling. I hope that my words will be an inspiration to someone, as I'm sure Joanna's book will be an inspiration to many.

I love Joanna's non-fiction books on writing and come back to them time and time again. At first it took me a little bit longer to get into The Healthy Writer, which I attributed to the fact that this was written with a co-author, Dr Ewan Lawson, and deals with subject matter that is quite different to Joanna's usual fare. As I got further into the book, however, I found myself really enjoying Joanna and Ewan’s differing perspectives. I think it was a really smart idea to have a writer and a medical professional work on the book together. I also really enjoyed knowing that doctors struggle with these issues too! It gives my difficulties a little bit more perspective.

I received the ARC copy about a month ago, and since then I have recommended it to at least two writing friends as well as the entirety of the RWNZ Canterbury chapter. This says a lot about how useful I think this book will be. I know that this is going to become a go-to reference for me in the future as I seek to improve my writing practice.

[Alex · Rating 5 out of 5]

This book was like therapy for me. It reviewed many topics which I was already familiar with, but it caught me during a time when I needed to hear them again.

The Healthy Writer provides a frank discussion of various physical issues that writers—or anyone who spends hours sitting at a desk every day—deal with. Joanna shares her own five-year journey and specifies this is not a guidebook, but is more of a memoir that looks at what worked for the author, and how she managed to turn her habits around.

There are discussions about food choices, drug and alcohol addiction, joint pain, eye strain, neck, back, and shoulder issues, social isolation, the importance of movement and exercise, and more. As someone dealing with my own chronic condition and a lifetime ahead of doing the bulk of my work at a desk, this book was a conscious decision.

Regarding weight loss, there is a discussion about learning one’s BMI, which makes sure to mention its limitations (doesn’t take into account muscle, body types, and weight distribution), and which may make some people uncomfortable, but weight gain was the most common topic authors asked Joanna to write about. I never felt this book fat shamed, but provided a look at what might work for people who are interested in losing weight and who are able to do so in a healthy way.

[Roderick Vonhogen · Rating 4 out of 5]

"The Healthy Writer," co-authored by Joanna Penn and Dr. Euan Lawson, is an insightful guide that delves into the importance of maintaining optimal health for writers. It addresses common challenges such as sedentary lifestyles, social isolation, and the mental hurdles of stress and self-doubt.

The book's blend of practical advice and personal stories renders it not only educational but also deeply relatable. Its relevance extends beyond writers to anyone engaged in creative or content creation professions.

Recommended!

[Kate M. Colby · Rating 5 out of 5]

As always, Joanna Penn (this time with co-writer Dr. Euan Lawson) has delivered an informative, helpful, and inspiring book for authors. While much of the health advice inside is either common sense or information that writers likely have heard before, Penn and Dr. Lawson explain the medical aspects clearly, share anecdotes from their own health journeys, and offer simple, actionable advice that applies specifically to writers. Beyond physical health, they also dive into emotional and psychological well-being, which are so often overlooked by similar books. After reading The Healthy Writer, I feel less alone with some of my health concerns and have the tools I need to improve my writing workspace and develop healthier habits. Recommended for fans of Penn's other nonfiction titles and for any writer (or even individuals in office jobs) who have felt the negative physical/emotional effects of a sedentary career and want to improve their health.

[Carrie Daws · Rating 4 out of 5]

What a gem! Joanna Penn and Dr Euan Lawsom have done an excellent job of creating a book that's easy to read, easy to understand, and easy to refer back to. The sections are broken down into clearly defined health areas that affect a wide variety of authors and then are further segmented so the reader can easily find what is most important to them. I will be referring back to this book from time to time.

[Ilana · Rating 5 out of 5]

The Healthy Writer is an example of how writers can start changing dramatically their toxic life, one step at a time. It helps, among others 'reduce your pain, improve your health and build a writing career for the long term' (which means also that you can increase your lifespan). The main keyowrds are empowerment and sustainability: as a writer you can avoid health issues that may impede your writing - both in length and quality - and create long-term strategies for a better mental and physical health. It calls both for balance and clear acknowledgment of your limits, also taking into account the personal health history. 'We need to bear in mind that health is intrinsically bound up in all sorts of factors that include whether you work for a living, where you live, what you eat, whether you smoke and your social and family circumstances'.

The book was written based on the personal experiences of the writers - one of whom Dr. Euan Lawson is a medical doctor - but also following surveys done within the community of writers. What I personally liked very much about this book is its realistic approach: it offers a systematic overview of the threats the writer cope with in his or her daily life - from sleep deprivation - sleep being considered 'one of the basic bulding blocks of a healthy resilient life' (note to my insomniac self) - to peculiar work space or serious mental health issues - with simple, doable solutions - from yoga to walking or proper eating habits.

Those new habits may have a dramatic influence on the quality and quantity of writing as well. 'Persistance is the secret of success in writing as much as general fitness or finishing ultra-marathons'.

Provided with a list of questions at the end of every chapter, aimed at figuring out the main issues that one may deal with from the health point of view featured as well as with a list of bibliographical references, The Healthy Writer is one of those books you keep near your desk as you may need to return to a specific section later.

Disclaimer: Book offered by one of the authors in exchange for an honest review

[Ramona Mead · Rating 1 out of 5]

There's no denying that the authors had great intentions with this book, but they did a poor job of following through. There's a TON of information here, yet I only found a few tidbits to be useful for me. There are two authors and it's written in first person, alternating between the two. That's confusing and interrupts the flow.

Right off the bat, our authors assume the reader is doing everything wrong and is poor health. I don''t care for that! I felt like I was being talked down to the entire time. My biggest problem with the book is that it's filled with pseudoscience presented as serious facts. Stating "One study showed X" or "Several studies showed people who X are healthier" is misleading. Sure there are references to the studies in the back of the books, but A) who is actually going to look them up? and B) That still doesn't prove anything! Studies are done all the time to lean in one direction or another. Presenting these to back up health advice is dangerous. Add to all this, not one but two sections where the authors claim something "is the new smoking." It's not! Smoking is an elective habit proven to cause cancer. Sitting all day may not be wise, or good for your body, but it's NOT the same as smoking cigarettes. And comparing loneliness to smoking a pack a day? Get out of here!

I can understand why a writer would want to present guidance to other writers about how to deal with occupational hazards. Perhaps if this book was edited thoroughly and pared down to about half of what's here, it might be more useful.

[Taaya · Rating 3 out of 5]

This book sure has it's lengths, but also very valuable advice (if only, in my case, on writing with depression, as, unfortunately, most other advice are rather directed to able-bodied people without physical disabilities that will cause for example constant back pain, no matter how much I work out or don't). So I wasn't the reader this book was aimed for for most of the chapters, but that doesn't mean it doesn't hold advice that many people could use.

[Nancy O'Toole · Rating 4 out of 5]

The Healthy Writer, by Joanna Penn and Dr. Euan Lawson is all about health-related problems that writers can face. This runs the gamut from physical ailments such as eyestrain and weight gain, to more psychological issues including loneliness and depression.

As a writer myself, I know I found a lot of these topics to be incredibly relatable. Back pain? Not getting enough exercise? I’ve so been there. And so have many others. One of my favorite parts of the book is all the personal stories it contains. While writing The Healthy Writer, the authors sent out a survey asking people to share their personal health struggles and triumphs. The book then intersplices quotes from this survey throughout each chapter. Reading through these experiences, as well as Joanna and Euan’s own personal narratives, really made me feel as if I wasn’t alone.

The Healthy Writer, as you may have guessed from the wide variety of subjects covered, is more of a general overview than a deep dive into specific topics. Yes, certain chapters, such as the one on setting up your workstation to prevent RSI, do go into more detail. But others provide more general advice, such as trying out yoga to treat back pain. This means that if you have a specific problem you’re looking to tackle, you may need to look further than just this book (maybe even to your doctor). The writers do make sure to provide further resources in each chapter, from books to smart phone aps.

In addition, because this is an overview, a lot of advice presented here can feel pretty obvious. But given the amount of people (myself included) that need to eat healthier, and spend more time moving, I don’t think that retreading the basics is necessarily a bad idea.

More than anything else, The Healthy Writer is a good wake up call, a gentle reminder that while we may spend most of our time in our own heads, creating stories and writing words, that our bodies are important too. And it’s only by taking care of ourselves can we hope to have a long and happy career.

[Annette Fuller · Rating 4 out of 5]

How many writing advice books focus on the actual physicality of writing? This is the first I’ve come across, since so many out there are books on craft, or productivity porn for writers, or editing advice, etc.

When you get down to it, your ability to write depends on how well you’re taking care of your body. We all store emotions in our body, we move through the world in our physical selves, so why wouldn’t we talk about the intersection of being a writer and taking care of your body with an eye to health?

This book doesn’t shy away from the more complex issues, either, like mental health, which can be so integral to unblocking creativity and actually showing up to the page to get your stories written.

The narrative style is instructive, and some of the chapters are co-written with a doctor, which is a nice added voice of expertise. He’s also the good kind of doctor who doesn’t equate BMI with health (but does still talk about the benefits of exercise).

It’s interesting that we don’t have more books out there that talk about how to take care of your body and your overall health dependent on what career you’re in. I appreciated this book’s focus, and reading an entire book on it ends up being really validating, ultimately saying, “It’s okay for you to care about your body. Self-care and health are super important to being able to write at all.”

I think any writer who doesn’t remember to put their health first before pretty much everything else should read this book. It’s a good reminder, and will teach you some new things to care about.

This and other reviews by me can be found at www.annaimber.com

[Cee · Rating 2 out of 5]

The Healthy Writer aims to provide writers with a succinct guide on how to optimize their health so they can create without issues or pain. And to a certain extent, the book is successful - yet I couldn't shake the feeling that the advice provided was surface-level, especially for having an actual doctor on board.

In the chapter on posture, for example, we're told to pay attention to ergonomics. Yet there are no diagrams or drawings to help anyone understand what posture is necessary, and how to create it. Getting a laptop stand makes sense, but what is a 'good chair'? How do I know it's right for me?

Some chapters were repeated several times, with the information varied slightly. At other times, behaviour was presented as 'healthy' when it in reality seems more like neurosis or obsessive: Penn admits to having finished a double ultramarathon within two days, crying at the pain in her body. What place does this have in a book that warns you only chapters before about how you shouldn't push yourself beyond your body's boundaries? What lesson does it teach us that Penn thought it necessary to finish this 100km walk, for no other reason than that it had personal significance to her?

At times contradictory and confusing (the two authors both use 'I', but it's only occasionally mentioned who the 'I' is in a certain chapter), The Healthy Writer contains some bits of good information that might help a creative on their way to a healthier life. I can't say I particularly recommend it, though, and I think you might be able to find better quality information elsewhere.

[Harrison Lamb · Rating 3 out of 5]

A fair amount of useful information and resources for any writer who is taking their business seriously.

Sometimes, we need to be told things that we already know in a new way, so that we realise the importance of those things – and feel empowered to take action.

That is what I love about Joanna Penn’s books on the craft of writing – she always manages to put things in perspective in such a way that I feel capable and confident in my own ability to accomplish something by the end of the book. Her words arm you for the journey ahead.

And this one is no exception. The Healthy Writer doesn’t have much to offer in the way of new information. Most of the advice in here is stuff that you’re likely to have heard before in some form; but Joanna frames the advice in a way that makes it click, makes it seem much more reasonable.

Joanna’s anecdotal entries mixed with the more knowledgable voice of Dr. Euan Lawson makes for a good combination, as the book isn’t overloaded with just tedious medical information or just the personal experiences of one author, but instead the perfect mix of both.

I wouldn’t say this book is anything exceptional in the field of healthcare or writing, or even that it’s an essential read for every writer. But if you are a writer who feels bogged down by the health issues discussed in this book and you want to improve your quality of life and the sustainability of your business, but you don’t know where to start, then this could definitely be helpful to you.

[Debbie · Rating 4 out of 5]

Well worth a read for anyone working from home, not just writers. With the Covid crisis more of us are being forced to work from home but I think that is where technology and new employment practices were leading us anyway. So much of what we do is using technology and we have to remember that we are not machines, that we need movement and fresh air and community ... and this book helps us remember that and gives practical advice on what to watch out for, how to avoid hurting yourself through poor posture and RSI etc and how to address those things if you do have issues.

My only negative was that both authors focused on running as a way that had worked for them. It was a reoccuring theme that got a bit tiresome. It's great that running worked for both of you, but that is just not an option for so many of us and having the same emphasis on some of the low impact things that worked like yoga or swimming might have been a bit more balanced. Other than that a great read and helpful advice.

[Ronel Janse van Vuuren · Rating 5 out of 5]

Some good tips for common health issues writers experience.

Having a blue light filter for your screens for eye care is crucial – my optometrist added it to my glasses in early 2021 and my eyes stopped hurting all the time (and it cut down on headaches originating from my eyes).

I like writing by hand, but typing it up has always triggered pain. Thanks to the ergonomic suggestions in the book, that has been sorted out.

I do disagree about on point: the authors suggest that having your pets sleep in your bed is bad for your sleep health. Since I’ve allowed my dogs to sleep in my room and on my bed, my sleep quality has been better – backed by my fitness tracker that also tracks my sleep.

I started my journey to be healthier before I bought, and finally read, this book. thanks to the advice of Joanna and Euan, I’m on a path to being (mostly) pain free.

A great book for every author to have, no matter the stage of the author journey they’re on.

Learning healthy habits early in your career will keep you productive, happy and pain free for the long life of your career.

[Steve Schmitt · Rating 3 out of 5]

I Picked up this book after listening to one of the authors on a podcast. It is very informative about issues that plague writers or many other professions where sitting and staring at screens for long hours are the norm. What I really liked is that the writers take from their own experiences, but also take from the experiences of many others who are surveyed about various physical and mental ailments.

This isn't a simple diet and exercise book. Even though one of the authors is a doctor, they are quick to point out that this point is about finding ways to alleviate and eliminate issues that stem from being a writer. It's not a health plan, and shouldn't be substituted for regular medical advice from your own physician. However, I do think a lot of would be a lot better off following some of the simple suggestions. Eat less, Move More for example.

Overall I liked this book but felt a lot of it didn't apply to me. I'm sure a significant amount didn't apply to the authors either, they were just being thorough and there is nothing wrong with that.

[Renee · Rating 5 out of 5]

A great resource with all the relevant health information in one place.

The title and subtitle pretty much wrap up what the book is about. The author surveyed 1098 authors in August 2017 and discovered that around 62% of writers experience work-related stress, 58% experienced back pain, 57% reported weight gain due to their sedentary lifestyle, plus a whole lot more health issues including physical and mental health. Does any of that sound familiar?

This book was packed full of sensible advice to help manage and prevent these issues. Prevention is better than treatment, so I found it really helpful to know what to keep an eye out for, and a good reminder of problems that are beginning to sneak in.

I read the book cover to cover, but it’s really designed to flick and skim through, reading the chapters that are most relevant to you.

[Kieran McLoughlin · Rating 4 out of 5]

For this review, I've gone for a 4 for everyone else, but for me it's probably more a 3. This is purely because I come from a exercise orientated past and knew all of those aspects alongside the dietary ones. I came here more for the psychological side, but for those no as exercise inclined I'd say 4 is fair. Anyway, this was quite a solid book, running through many of the things we writers do to ourselves which isn't necessary nor healthy, instead advocating for writers to look after themselves which we should all be doing. I bought this during a time of my own struggles, and it certainly gave me quite a few actionable steps which I will be incorporating. I recommend this for all authors. It's a topic which needs discussing more in the realm of writing. Authors should read this regardless of their current stage in the journey.

[Julie Cordiner · Rating 5 out of 5]

Excellent book with practical advice for many health issues that writers can face. It provides a road map for a well balanced lifestyle so is perfect for a preventative approach as well as for helping you with existing problems. I listened to this as an audiobook (first experience of that) and the narrators were perfect. The only suggestion I'd make is that when reading a quote from the survey or another book, the source would be better before reading the quote, as you believe the opinion or experience is the author's until they reveal who said it. That was a little confusing.
This is a fascinating and very educational yet accessible book which all writers should read.

[Kelsie Stelting · Rating 5 out of 5]

I picked this up about a year and a half ago, and I FINALLY got around to reading it. (What does that say about my commitment to health?) Joanna and Euan shared tried and true methods to improve just about every area of life. While we complicate our own healthcare with thoughts of time and money, they remind us that our body is our most priceless resource - one that can't be replaced. I found the chapter on sugar impactful, as I know I have a sugar addiction. Perhaps it's time to confront that beast head-on.

While this is a great resource for writers, I think it also fits well for anyone who leads a fairly sedentary life and spends much of their days sitting at a desk.

[Terri · Rating 5 out of 5]

Excellent read on writing and self-care by indie author and creative Joanna Penn and GP Dr Euan Lawson. I listened to it as an audiobook which was valuable and found it was like being prompted to review my writing practices and approaches by wise and gentle coaches. Plenty of practical advice on a range of health issues including back issues, RSI, mental health, fitness and practices for the creative long haul. Recommended reading/listening to sharpen your own health regime and writing practices to ensure you are fit for creativity and life generally for the long haul.

[Valérie · Rating 4 out of 5]

I didn't enter any progress because I didn't read the entire thing as I use this book more like a reference, going back to it to read a chapter or two as needed, but so far, it's very nice to just realize that I'm not alone in my situation. The pains and aches I have (physical or not), others have as well. This is a very comforting book I would recommend to any author out there who are aching and feeling alone. :)

[Michele Berger · Rating 5 out of 5]

Excellent book! This promises to be a new classic in this field.

What really works in this book is their combined experience. They expertly weave together insights from their own journey and useful snippets from survey respondents (from Joanna's survey). What’s the science on rest, standing desks and ergonomic chairs? Lawson’s got the answers and does a fantastic job of making the science and medical research accessible.

[Jess · Rating 4 out of 5]

This is a good book for writers who are at the very beginning stages of wanting to improve their health. Although there are some inherently biased opinions (which makes sense, since this is written from the personal experience of both authors and not necessarily the latest, unbiased science available, i.e. sugar is not an addictive substance), there are lots of great suggestions on how to improve your health - and the sustainability of writing as a career.

[Tiffany Dickinson · Rating 4 out of 5]

This book has much good information and "attacks" the health problems that can plague writers on many fronts. I've only gone through it once and need to re-read to focus on particular areas. It's an easy read and has a helpful tone — not preachy or over-the-top. The authors want you, the reader, to enjoy the best possible health to sustain your writing career, and they use examples from their own lives to show how lifestyle choices can be changed.

[Mark · Rating 5 out of 5]

An important book for writers, or any creative person who is prone to sitting for long periods of time and relies on their mind for their work. The book provides a well-balanced perspective of mind and body health along with wonderful tips from the authors and other well-resourced sources. An investment in this book is an investment in yourself.

[JacQueline Vaughn Roe · Rating 4 out of 5]

I thought this was a thoughtful & thought-provoking read that has me reevaluating my writing life. I love the emphasis on health as a habit we must develop. In my battle against chronic pain & depression, I must take care to develop better life-giving habits that will encourage creativity. I highly recommend this book!

[Jacqueline Mudge-Cooke · Rating 4 out of 5]

This is a enjoyable book to inform you of things to do to prevent writing injuries, better well-being and just the suggestion to be a bit more active. I would also suggest that this book be given to those who have to sit for 8 hours a day. Just how to be a healthier you.

Some of these things I will use to get better and I think that's all that the authors want.

[Kimberley Shead · Rating 5 out of 5]

If you are a writer and suffer from specific health issues this may be the book for you. A good book to dip into, depending on your specific health issues, this could also help you to avoid common pain and illnesses suffered by writers.