The Singer's Self-Care Guide: Navigating the Week Before Your Show

Nov 19

Collage John R. Smith, Photo Valerie Day

So, you’ve got a gig! Hooray for performances that are booked and on the calendar! You’ve worked hard in the weeks leading up to your show, learning new material, polishing songs you already know, and getting your gear together. You’ve sent your stage plot and performance rider to the venue, promoter, or booking agent. You’ve accomplished a lot! But you’re not quite done. It’s the week of your show, and there’s still a lot to do.

You likely have rehearsals and perhaps a song or two that needs extra practice. You’re also busy promoting your show—spreading the word about your performance through social media, your newsletter, and personal connections. Meanwhile, other aspects of your life still demand attention. You’re probably juggling multiple roles in your day job and family life, adding to your stress and ever-growing to-do lists.

You might find yourself arriving at the gig and suddenly realizing,

“Oh right, I forgot about the singer part of me. I actually have to perform now!”

To make sure you can sing your best and truly be present for the music you’ll make, it’s important to pause all the doing and prioritize self-care. The last thing you want is to show up with an overwhelmed mind and exhausted body.

You’re probably thinking, “Sure, self-care. Everyone talks about it, but how do I actually do it?” I get it—from personal experience, I know it’s not easy. Taking time for yourself often feels impossible. But self-care is essential—especially during the week of your show. So here’s a gentle reminder: your body is your instrument—and so is your mind. Let’s explore some ways to nurture both and show your singer-self some love.

Taking Care of Your Body

Sleep

It all begins with a good night’s rest. Don’t fall for our culture’s harmful habit of wearing exhaustion as a badge of honor. Getting adequate sleep the week of your gig is critical. A full night’s rest is restorative—during your time in dreamland, your cells get a chance to replenish and regenerate. In my teaching studio, I’ve had singers who sounded like they’d been up all night drinking whiskey and chain-smoking but swore they hadn’t touched a drop or taken a puff. After questioning them about their diet, new medications, or any vocal strain, it turns out they were just sleep-deprived! Your vocal cords need adequate sleep to repair and rehydrate.

But getting a good night’s rest is often easier said than done, especially during gig week. But it’s so crucial for your performance. (I’ve written a post with practical sleep tips that you can start using tonight. You’ll find it over here.)

Hydration

Now, let’s dive into another crucial aspect of vocal health: hydration.

Remember what you learned about vocal cords and hydration in Module Two? Your vocal cords need to be hydrated for optimal performance. Here’s a practical tip to ensure you’re well-hydrated: if you want to sing clear, you’ve got to pee clear. Aim for six 8-ounce glasses of water a day to keep your vocal cords hydrated so they vibrate easily. (Head to this blog post for a refresher on how hydration helps your vocal cords.)

Nourishing Foods

In addition to hydration, nourishing your body with healthy foods is crucial for optimal vocal performance.

When you’re tired and short on time, it’s easy to reach for simple carbohydrates and sugar. Instead, try to eat a balanced diet with fruits, vegetables, protein, and whole grains. Eating healthy foods provides your body with essential nutrients that will give it the fuel it needs to go the distance, rather than a short-term boost that will lead to a blood sugar crash later on. Steer clear of heavy, greasy meals before singing—they can trigger acid reflux and harm your voice.

Sleep, hydration, and nourishing foods don’t just keep your body healthy — they’re also critical for a healthy brain and mind.

Taking Care of Your Mind

The Mind-Body Connection

Performance anxiety, forgotten lyrics, and nervous system dysregulation often stem from a body that’s out of balance. I always have snacks and water on hand because they keep my blood sugar stable — which helps me to feel calm and keeps my nervous system from freaking out under stress. It turns out that blood sugar stability, along with proper hydration, is vital for optimal brain function. Stable blood sugar benefits the prefrontal cortex, which is responsible for our decision-making and emotional regulation. It also affects the hippocampus, which is crucial for memory formation and recall. When your blood sugar is stable and you’re hydrated, your brain has the resources it needs to manage stress, remember lyrics, and maintain emotional equilibrium during performances.

So, yes — snacks! Make sure you have some handy, too.

Asking For Help

It’s easy to fall into the trap of feeling like you have to do everything on your own, especially when it comes to your performance. But here’s a secret: you don’t! Asking for help and delegating tasks is a life-saver. When you ask a band member to handle social media promotion, a friend to help with gear setup, or your partner to manage merch sales, it lightens your load and empowers others. Remember, your support system wants to see you succeed. When you ask for help, you create a collaborative atmosphere and free yourself up to focus on your performance. So, take a deep breath and practice the art of delegation. It becomes easier over time and is a win-win for everyone involved!

Warm Up Your Mind

When time is short, it’s easy to forget that your brain needs warming up just as much as your voice. During gig week, my practice schedule often suffers because I’m so frickin’ busy. So, to make up for lost time, I keep my lyric sheets and practice recordings with me everywhere I go. What I’ve discovered is that there are many hidden opportunities throughout the day to practice. For instance, you can listen to your songs while commuting, walking, doing household chores, or applying makeup in the morning. And, if a lyric isn’t sticking, try singing the song in your head while performing other tasks and keep the lyric sheet nearby or on your phone to double-check your memory. When your practice materials are accessible everywhere you go, you can squeeze in some essential practice time and remind your brain what it needs to do when you hit the stage.

Final Thoughts:
Nurturing Your Performance Self

Taking care of your body and mind is crucial for optimal performance. By prioritizing self-care, you set yourself up for success on stage. In this blog post, you've learned how to:

Prioritize sleep and hydration to maintain vocal health and cognitive function
Eat a balanced diet and keep snacks handy to stabilize blood sugar and support brain function
Incorporate practice into your daily routine and keep materials accessible for on-the-go rehearsal
Ask for help and delegate tasks to manage stress and focus on your performance

While these practices are ideal, remember that you can still deliver a great show without them. Sometimes, being too tired can be a blessing in disguise. (I've had some of my best shows when I was too exhausted for the "performance-anxiety channel" to play in my head!)

Know your non-negotiables (like maintaining balanced blood sugar levels) and give your body and brain what they need. Whether it's a power nap, a quick snack, or a moment of meditation, find what works for you to maintain your energy and focus.

When you nurture your physical and mental well-being, you'll be ready to step onto the stage with presence and confidence. This solid foundation allows you to naturally adapt to the moment, connect genuinely with your audience, express your unique voice fully through your music, and ultimately give your best performance.