Every League player will admit that climbing ranked is one of the most mentally and physically demanding jobs out there. Simply playing LoL is taxing on your mind and body because there are so many things you need to be focused on. 

From performing well in lane and securing CS to calming down your teammates when they rage in chat – League is sometimes too much for the average person.

This can definitely lead you to unconsciously build some bad habits and eventually develop destructive behavior. And the funniest part is if you end up in that place, you’ll also start performing worse and worse in your ranked matches. 

It’s a vicious cycle that you need to break. And you can do that by building good & healthy habits. 

So in this post, I’ll talk about which are the best habits you can start working on right away as a League of Legends player. And I’ll give you some examples of bad habits you should avoid as well as how to get away from them.

DISCLAIMER: I’m not a doctor and the advice I’m giving here is what has personally helped me as a League of Legends player these last 10 years.

Let’s begin. 

1. Physical Activity is a Must

A League of Legends player working out in the gym

As gamers (and intellectuals), we often neglect to train our bodies as we do our brains. True, League of Legends is mostly a mental game but we all know that sitting in front of a screen for hours can take a huge toll on your body.

So if you’re the type of person that almost never exercises, you need to start moving your body. There’s no way around it.

Having regular workouts helps boost blood circulation, improves focus, and enhances reflexes. And all of these things help you become a better LoL player.

So here are some activities you can try:

  • Stretching & Mobility Exercises: Focus on stretching your neck, shoulders, and wrists to alleviate muscle tension. You should also stretch your legs (or move them after each game) to avoid blood clogs around your knees.
  • High-Intensity Interval Training (HIIT): Short but bursty exercises at home, on a yoga mat, with or without equipment. 
  • Bodybuilding & Strength Training: Join the local gym and start lifting heavy weights. It’s proven to have a positive effect on mood and mental health besides the obvious physical benefits of looking good and being strong.
  • Outdoor Activities: Take a break from playing LoL each day to walk at least 20 minutes and clear your head by changing your scenery. Or, you can do some jogging, cycling, or social sports with friends.

Read Also: 10-Steps Program to Stop Your League of Legends Addiction

2. Prioritize Your Nutrition

A healthy meal

Eating healthy goes hand in hand with working out. It’s another key piece in the puzzle of fueling your body for optimal performance in League of Legends.

But having good nutrition means a different thing for different people and it may vary depending on your age, gender, culture, and personal beliefs. So I suggest spending some time learning and testing what foods work best for you. 

Dopa, for example, has stated that he doesn’t eat anything before and during playing ranked League of Legends because the food messes up his focus and mood. And Dopa has been rank 1 player on the most competitive League of Legends servers in the world.

So whether you’re doing intermittent fasting like Dopa or not, here are some foods that are scientifically proven to have positive effects on people:

  • Brain-boosting Superfoods: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, to support cognitive function and focus.
  • Power-Packed Snacks: Nutritious snacks like fruits, nuts, and yogurt that provide sustained energy without causing crashes.
  • Water: Stay hydrated. Have a bottle or a glass of water on your desk while playing League of Legends so you can remind yourself to drink regularly. Dehydration can negatively impact your reaction time and overall performance. Herbal teas can be refreshing alternatives as well.

3. Maintain Optimal Posture and Ergonomics

An ergonomic setup for League of Legends

Playing any game for hours on end in poor posture leads to discomfort and potential health issues. Building a strong core and back by working out comes into play here, but having a good posture and an ergonomic desk do that too.

So here are some tips to help you achieve an optimal posture while playing League:

  • Ergonomic Gaming Setup: If you have the money, invest in a good gaming chair and an adjustable desk that’s properly aligned and supported for your body.
  • Adjust Your Monitor: The position of your monitor should be at eye level to minimize strain on your eyes and neck. Also, lower the brightness, contrast, and especially the blue light setting to avoid straining your eyes.
  • Move Your Body Often: Even the most expensive ergonomic setup can’t help you if you don’t move your body. As a LoL player, you can stand up and stretch during queue times, champion select, and even on loading screen.

Read Also: 7 Performance Tips for Warming Up for Playing Ranked LoL

4. Sleep is Extremely Important for Optimal Performance 

A League of Legends sleeping

I’m sure you’ve heard this a thousand times but good sleep is vital for cognitive function, reaction time, and overall well-being.

As League players, we want to be as quick, responsive and focused as possible during the day. And one of the best ways to be like that is to rest well during the night.

So here are some tips to help you achieve better sleep:

  • Establish a Routine: Have a consistent sleep schedule that allows for 7-9 hours of uninterrupted sleep each night.
  • Create a Restful Environment: I know this won’t be possible for everyone but make sure your sleeping space is comfortable, quiet, and free from distractions. You can use curtains, earplugs, or a white noise machine to help you sleep better.
  • Relax Before Bed: Journaling, doing some meditation, or simply avoiding screens can help you relax and prepare your body for sleep.

5. Take Regular Breaks

League of Legends players celebrating

I already mentioned the importance of taking frequent breaks for avoiding fatigue and keeping your mind relaxed but I want to emphasize it even more here.

Disconnecting my brain from the game every 20-30 minutes allows me to enter every match with a fresh perspective. This is especially important if you’ve just had a defeat and need that “mental reset” for the new game.

So follow my tips:

  • Move Around Before the Match Starts: Like I said, every time I lock in my champion I stand up and move around my room. Even during queue time, I and my duo say “brb” to each other and walk around until the game starts.
  • Engage in Other Activities: Having different hobbies and life goals than League of Legends ironically makes you a better player. So find something to focus on when you’re not playing LoL so that you can come back to the game with a refreshed mind and without negative emotions.

Read Also: 4 Ways to Avoid Tilting in League of Legends

6. Manage Your Stress

A League of Legends meditating

League of Legends isn’t the most toxic game without a reason. And ranked especially, it’s a stressful environment for everyone, regardless of your experience. 

So cultivating mindfulness and managing your stress is key to staying mentally healthy as a LoL player.

Here are some techniques you can try:

  • Deep Breathing Exercises: Take deep breaths in and out, focusing on your breath. This helps calm your mind and reduce stress levels. Do it before each game or when you feel frustration rising up during a match.
  • Meditation or Yoga: Engage in mindfulness meditation or gentle yoga practices to enhance focus, reduce anxiety, and promote overall mental well-being.
  • Positive Self-Talk: Use affirmations and encouraging self-talk to boost confidence and resilience. Tell yourself that you’re as good as Faker even if you know you aren’t. Something magical happens when you believe your words and you instantly start performing better in-game.

Read Also: 6 Main Reasons Why League of Legends is SO Addicting

7. Have a Good Gaming-Life Balance

A League of Legends player playing soccer

This ties into what I already mentioned about having other goals in life besides League of Legends. You have to have a personal life outside of LoL, cultivate relationships with other people and make time for other things besides gaming.

Maintaining a healthy balance like that is crucial for a successful life in any regard.

These are some of the things that have helped me:

  • Set Boundaries: Dedicate hours for gaming and stick to them. For example, if you decide that you’re going to play LoL only in the evenings, don’t let yourself play during the day which can mess up your work or studies. 
  • Socialize and Connect: Allocate some time for social interactions outside of the gaming world. This can be your family or your friends. Engage in activities with loved ones to maintain a healthy support system.
  • Pursue Other Interests: Explore hobbies and passions that have nothing to do with gaming or LoL to promote personal growth and prevent burnout.

How to Build and Maintain These Healthy Habits?

A League of Legends player journaling his healthy habits

Building and maintaining healthy habits can be challenging but there’s a right approach for doing so.

Start small. This is always good advice regardless of the habit you’re trying to build. You can try incorporating one habit at a time into your routine.

For example, focus on prioritizing physical activity for a week before moving on to another habit like improving your sleep and so on.

You should also set realistic goals. Clearly define what you want to achieve each week and then set specific tasks in order to do so. 

Whether it’s completing a certain number of exercise sessions per week or improving your sleep schedule, having goals like these keeps you motivated and accountable.

Use reminders. Yes, use technology to your advantage. You probably have reminder apps on your phone and PC by default. So use them to remind yourself when to take a break for example or when to drink water to stay hydrated.

This won’t be for everyone but it’s good to have an “accountability partner”. Sharing your progress with another person who’s working on building the same habits can be beneficial for both of you. 

And celebrate milestones when you achieve them. It’s important to acknowledge your wins. Don’t shy away from reminding yourself that you did a great job that week or month.

Avoid These Bad Habits

Unhealthy habits

If you’re reading this article, chances are that you’re already doing some of these bad habits. 

So I’m going to list them here and remind you to dismantle them as you’re working on building your healthy habits.

  • Playing LoL Excessively – you don’t want to be the guy addicted to LoL who struggles with everything else in life.
  • Poor Nutrition – skipping meals, chugging energy drinks, or constantly eating unhealthy and heavily processed foods.
  • Toxic Behavior – flaming, verbally abusing, and even inting in your games.
  • Negative Physical Health – neglecting your body’s needs, having poor posture, and being physically weak overall.
  • Avoiding Sleep – sacrificing hours of sleep for LP gains.

By being aware of these bad habits and actively avoiding them, you can create a healthier environment for yourself as a League of Legends player.


Building these healthy habits may take more time than you think. And you must be prepared for it.

But if you implement the tips I shared above, you’ll DEFINITELY improve your overall well-being as a gamer. I can’t promise that you’ll reach Challenger if you become a healthy individual, as that’s a complex topic in itself, but you’ll definitely be happier as a LoL player.

Remember, taking care of your physical and mental health not only improves your gaming skills but also contributes to a more enjoyable and balanced gaming journey. 

So good luck!

Read Also: 10 Beloved Features Riot Games Removed From LoL

Categorized in:

Guides, League of Legends,

Last Update: March 2, 2024