Perhaps you’ve seen reports that say our productivity and focus increase when we take frequent breaks. Yet, the majority of workers in the U.S. only leave their desk for lunch. Breaks are important. Fact is, creative ‘aha moments’ most often come to those who take frequent breaks.

The brain is not a machine. Indeed, it needs tender loving care, just like the rest of us. And it needs a chance to reset with rest breaks along the way as it works, ever harder, to produce for us.

Here are some ideas on how to use this precious break to truly restore yourself, so you can give your all with grace and ease.

Take a 15-minute break every sixty to ninety minutes. Reset by walking away from all work. Since now no one is clocking your at-the-desk time, this is actually possible.Don’t take calls or even think about business. Make this your ‘no-work zone’ and milk it for all its worth. Be vigilant about this when working at home, especially.Focus on you. Don’t get distracted doing something for someone else. If you take a break in your home office, say, be a connoisseur of R&R and give yourself just what YOU need. Is it a healthy snack? A little neck massage? Walking to the corner for a coffee? Don’t let others apparent needs get in the way of your much deserved break.Get off all screens —even if just for a few minutes. The world will get along without you, and you will get a chance to slide back to ‘default mode’. This is where the brain can relax a little and daydream. That’s when problems can get solved unexpectedly as solutions naturally pop up.Don’t automatically head for sugar and extra caffeine. Instead, do something healthy for yourself. Nutritionists have identified the ideal snack as fresh fruit and a handful of nuts. Consider apples and peanut butter, or a protein bar, or a plain yogurt. Excessive caffeine will leave you jittery and unable to clearly focus, while sugar spikes can cause your system to crash later in the day.Use caffeine strategically. The key is to not have too much. Find your comfortable limit and stay there, but do know if you haven’t had much or any caffeine, a little boost could help your focus and productivity. The theanine in coffee is especially useful for that.Go outside. Researchers from Heriot-Watt University have found that time spent walking in nature registers as meditative in the brain. The Japanese even have a name for this beneficial wander in the nearest park: ‘Tree showers’. 20 minutes of walking in nature equals a full two hours of walking in an urban setting, and has been proven to increase creativity.Consider a 15-minute nap. Power napping done strategically during the day can increase creativity, energy, problem solving and improve alertness, depending on how you time it. An excellent resource on this is the book Take a Nap! Change Your Life by Sara C. Mednick and Mark Ehrman.Do a completely different activity. Years ago, I worked in a small ad agency where a mid-morning jazz jam session took place in the boss’s office for twenty minutes each day. Then they went back to work completely refreshed. What refreshes you? A puzzle? Some yoga stretches? Closing your eyes and listening to music? A quick meditation? A knitting break? Keep that activity at close hand.Consider the micro-break. When a 15-minute break isn’t possible, allow yourself to take just a few minutes off—five is better than none. Don’t tell yourself ‘I just can’t stop.’ You can, if it only means escaping to a stairwell to rest. Even this will help the brain reset and give you some relief.All of these ideas will help you max your ride through the day and get closer to the beloved state of flow. May you seize those breaks for all they’re worth and truly enjoy them!

 

 

 

 

 

 

 

 

. And that leaves even more time for the important things in life, like connecting with family and giving yourself a chance to get some rest. Here’s the most key advice: Take the right kind of breaks, and take them often.

 

The post The Art of the Work Break appeared first on Suzanne Falter.