If you want to take care of your mental health (and actually improve it!), then you will find the best results come from a holistic approach: addressing the mind, body, and soul. Focusing on just one area will often produce results, but these can be short lived. In my experience, the best transformation happens when you work with across all three.

Understand this: if you want to make a real shift in your mental health, you must remember that what happens inside your head is directly related to what is happening in your gut. In other words, if your gut isn’t healthy, your headspace won’t be either. This makes it clear that physical health is a major piece of the mental health puzzle.

This post focuses on one simple, yet powerful practice that addresses mental health on all three levels.

This is the most basic advice I can give to any electronic music producers and DJs that want to improve their mental health. There is a ton of science supporting this, but after spending over 16 years in the fitness industry as a trainer and instructor, I’ve learned one thing: moving your body matters.

It does wonderful things for your body and brain, and when done consistently, it acts like a scrubbing brush for your thoughts. Team this up with something you love, and you’ve got a holistic approach that will serve you well for the rest of your life.

Most medical guidance around the world suggests we should exercise three to four times a week. It is great advice, especially if you’re doing nothing right now. However, if you’re struggling with your mental health, it’s a sign that you haven’t been prioritizing your health and well-being. In that case, it’s time to make a change. Three or four times a week is a great start, so start there if that’s easiest for you. But, if you really want to prioritize your mental health as a DJ and Electronic Music Producer, I recommend the following:

Firstly, you have 20 minutes. You have 20 minutes to mindlessly scroll through social media, or zone out with Netflix. If you never get lost in a scroll hole or find yourself zoning out in front of the telly (seriously, who are you?), you could dedicate just 20 minutes of your studio or personal time to this practice. I guarantee your productivity and creativity will also improve along with your mental health. Thus, you’ll need less time in the studio and your output will improve. Do it once and you’ll notice a small difference, but do it consistently and your baseline mental health will shift for the better within a matter of weeks, if not days.

Isn’t that alone worth 20 or 30 minutes a day?

That said, you don’t have to do high intensity exercise every single day. My current approach is a weights workout three times a week, then one bike ride, one run, and one long walk. That’s six workouts, so to speak. On my rest day I’ll still be outside walking or on my bike, or find some space for Yoga.

Yes, there are days where I don’t do anything at all, but my approach is so deeply ingrained that missing a day (more on that soon!) is no longer a cause for concern.

The reason why I recommend electronic music artists make this a daily habit? Our lifestyle is often active on weekends and then rather stagnant during the week. Our body is designed to move and move well, so making a commitment to moving your body for 20 minutes a day is really just looking after your body with a little bit of love.

Everyone’s fitness level is different, which means the type of exercise will differ for everyone. If you haven’t exercised in years, a walk might be enough to make you sweat. If you have some experience but aren’t consistent, you might need a light jog, or to lift some weights, or try something more challenging.

The key is to keep moving until you sweat for at least 20 minutes. That could mean five minutes to warm up and 20 minutes of actual exertion.

Keep in mind that if you’re dancing up a storm behind the decks each weekend, that also counts! In summer, I’ll easily find myself sweating whilst I DJ, so some days, that counts as my ‘movement’. I don’t rely on that, so I’ll often be training even on days I DJ, but if you’re just getting started, this can help make the transition to moving your body daily just that little bit easier.

Plus, it’s a lot more fun!

Speaking of fun… This bit is equally important. If you force yourself to run but you actually hate it, you’re unlikely to stick with it. In my 16 years in the fitness industry, I’ve helped thousands of people get on track with their health and well-being. One of the main reasons people quit is because they didn’t enjoy the exercise they’re doing.

I’ve seen Yoga Mums (who honestly do nothing but yoga or pilates) look and feel great (and many of them drink almost every weekend! 😆) I’ve seen people in amazing shape who walk, play soccer, lift weights, ride bikes, or dance. The point is, there is no magic pill, or one thing you should be doing. Yes, something that incorporates whole-body strength is ideal: weights, H.I.I.T., yoga, swimming, climbing, dancing, gymnastics to name but a few. All are great forms of movement, it’s important you find the one most enjoyable for you.

You may need a little experimentation to find what works best, but it will be worth it. Remember, you’re aiming for longevity, not a quick fix. Stable, even great mental health is created with consistency, so you might as well make it enjoyable.

The lifestyle of a electronic music producer can often mean long days in the studio sitting down, staring at a screen under fluorescent lighting. It’s also common to be fueled by caffeine and so called ‘energy drinks’ to stay alert and focused.

Whilst it has become normalized for many producers, it’s not natural. This is actually one of the worst environments and approaches for focus and productivity. What’s worse, it’s impacting your mental health. Relying on external substances, (in this case caffeinated drinks for your energy and focus!) helps in the short term, but these regular short-term boosts creates a nervous system that’s constantly wired. If you experience anxiety or panic attacks, take note!

I won’t go into the details of the long term effects of this here (I’ll cover this in another post!) but I will say this. One of the best ways to improve your focus and productivity (as well as your mental health) is through moving your body until you sweat.

With that in mind, here’s some simple 20 Minute Workouts you can do for those days in the studio (with minimal or no equipment).

Walk or Jog (simple, yet effective).

Work to a level that will make you sweat for 20 minutes.

Mini Circuit: Skipping, Pushups, Squats, REST. 1 minute of each.

Start with what you can do inside a minute and build intensity from there. e.g. you might only be able to do 2 or 3 pushups on your knees right now. That’s perfectly fine. Just do as many as you can inside the minute before changing to the next exercise. If you don’t have a skipping rope, you could change that to high knees or butt kicks on the spot.

Dance. Yep. You’re in the studio, you have music. Put on music for 20 minutes and actively dance. This works even if you “don’t know how to dance” because no-one is watching. Unless of course you’re working on a collab! 😅😂

Yoga or Pilates. There are some amazing websites that host Yoga & Pilates sessions online, many of which include 20-30 minute options. You can roll out a yoga mat at home or somewhere in or around the studio and participate there. If money is a barrier, you’ll find a huge amount of free videos on YouTube too.

ChatGPT. If these don’t grab you… ask AI to give you some more ideas! If you’re not moving your body much right now, just doing something with consistency is a great start.

You don’t have to do these whilst in the studio, in fact I recommend that getting outdoors, even to a local park to do these where possible. The point here is, moving your body is easy, and it will help you stay focused and productive in the studio, whilst also helping you improve your mental health.

So why bother sweating for 20 minutes every day? Because your brain loves it. Here are some of the scientifically proven benefits you can expect:

Think of it this way: 20 minutes a day is a small investment for a brain that feels clearer, lighter, and more capable. You don’t need a fancy gym or special equipment, just a commitment to yourself.

The hardest part is often just getting your shoes on and out the door, especially when all you want to do is close the blinds, shut out the world, and scroll through Netflix or social media. That is why it is essential to choose a form of movement that you want to do. I recently read about a Yoga Instructor who starts every class with “Congratulations, the hardest part is over!” and I have to say, it really is true!

Here is a simple checklist to get started:

Checklist

Once you start, you will notice small differences immediately. Keep going, and over time, you will build a strong foundation for your mental health.

N.B. You won’t always enjoy the 20 minutes, especially if you haven’t done anything for a while, or if you’ve had a big weekend 😆 But, if you can push through the first one or two sessions, it will become easier and more enjoyable.

Remember, at this stage, this isn’t about absolutely smashing your body with high intensity workouts, unless you desire that straight away. This is about a simple approach to your mental health that will also help you focus on making and playing electronic music.

We’re entering a new era of electronic music. An era where artists prioritise their health just as much as their music.

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This isn’t just a newsletter. It’s a shift away from burnout-as-normal, andthe beginning of a culture where artists finally put their health and happiness first.

If you feel the industry is ready for an upgrade, and you want to be part of the culture that combine well-being with electronic music, then you’re in the right place.

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