Published: Wednesday, 30 April 2025
Written by Jakki Padilla, Communications Student Assistant
Many college students scrolling through TikTok, X/Twitter or Instagram have inevitably come across that 3 a.m. iced Saratoga water routine featuring Ashton Hall or some other viral videos of elaborate, often unrealistic, wellness routines. It's become a viral sensation, spawning countless memes and commentary about excessive consumption and obsessive wellness culture.
Some of us balance academics with jobs, family responsibilities and financial concerns, making self-care essential for our well-being, mental health and academic performance. Self-care isn't inherently problematic; we simply need to focus and reconfigure on what truly matters for our wellbeing, mental health and academic success. As Morticia Addams wisely says, "What is normal for the spider is chaos for the fly."
Whether you're a first-year student or facing senioritis, developing a wellness regimen now can prevent problems down the road. Here's how to get started:
Prioritizing Rest: Getting Enough SleepA consistent sleep schedule is vital. Lack of sleep increases cortisol levels, which can interfere with your ability to focus and study. Set alarms to remind yourself to wind down in the evening and to wake up in the morning. If you've had a long night of studying, try finding some time to take a short nap. According to the Centers for Disease Control and Prevention (CDC), the lack of sleep weakens your immune system through high cortisol levels that inevitably affect your mood, performance and become susceptible to disease.
Structure Your Day Through Time BlockingTime blocking is a powerful tool for managing your schedule. Each Sunday night or Monday morning, plan out your week by distributing specific time slots for classes, study sessions, social activities, and especially homework assignments. Factor in travel time to ensure you're always punctual and prepared. The Journal of the American College of Radiology (JACR) suggests that time management can reduce cortisol levels, minimizing the chances of kidney failure and heart disease. Blocking out three specific activities each week related to your lifetime goals.
(A pro tip is to write it down on a calendar or agenda, then add it to your digital calendar to be notified. This prevents overscheduling yourself to the point of burnout.)
Fuel Your Body with Meal PrepMeal prepping on Sunday for the week ahead can save you time, money, and energy. By having your meals ready, you'll avoid the stress of deciding what to eat each day and reduce the likelihood of making unhealthy choices when you're hungry. The National Library of Medicine (NIHM) conducted a study about the long-term effects of meal prep, such as making healthier choices, consuming less calories, having less weight gain and saving less money over time.
Still need help deciding what to eat or make? Long Beach State University students have access to a FREE nutritionist every semester through the Student Recreation & Wellness Center (SRWC) to help create healthy meals as well as other food-based events such as ASI Beach Kitchen’s Pass the Plate series or the Laurén Chalmers '83 Beach Food Pantry.
Incorporate FitnessFitness doesn't always mean intense gym workouts. At The Beach, students have access to the Student Recreation & Wellness Center (SRWC), which offers activities like yoga, swimming, Pilates, dance and walking on the indoor track. Regular physical activity, even 30 minutes a day, can boost both your physical and mental endurance. The CDC suggests that 30 minutes of exercise for 5 days can lower your chances of chronic diseases such as diabetes, high cholesterol, or minimize both pregnancy and post-partum symptoms.
Remember, keeping your routine simple is key to reaping lasting benefits. As it becomes second nature, you can always build on it, adding variations like a habit tracker. With finals now here, don’t forget, your well-being matters just as much as your grades!
