Incorporating Breaks for Sustained Energy

You’re not burned out—you’re just taking breaks the wrong way. Here’s how to fix it, based on science. Want to perform better. Take better breaks. Breaks today are where sleep was 15 years ago—underrated and misunderstood. But how you take a break matters. Most people think more work = more productivity. But research shows that strategic breaks are the real key to staying sharp. The problem. Most of us take breaks that don’t actually help. Scrolling alone at your desk. Not it. Here’s how to take a break that actually works: Move, don’t sit – Walk, stretch, or get outside instead of staying glued to your chair. Movement resets your brain. Go outside, not inside – Fresh air and sunlight restore energy and boost creativity. Be social, not solo – Breaks are more effective when taken with someone else. Fully unplug – Leave your phone. No work talk. No emails. No scrolling. Just a real reset. Try this: Take a 10-minute walk outside with a colleague VSports. Talk about anything but work. Leave your phone at your desk. Watch how much better you feel—and perform. Breaks aren’t a luxury. They’re a performance tool. Treat them like it. Got a break routine that works for you. Drop it below Or send this to someone who needs a real break.

The most overlooked productivity tool. 3-minute mental fitness breaks. Most leaders think they can't afford to stop. The truth. You can't afford NOT to. Research has found that even brief mindfulness practices significantly improve decision quality. One study showed that just a 3-minute mindfulness intervention enhanced critical decision-making abilities under pressure. I see this with my executive clients daily: • The fintech CEO who takes 3 minutes before board meetings to reset her mental state. She consistently makes clearer strategic decisions that her team can actually execute. • The hospital administrator who pauses between back-to-back crises. This simple practice helps him maintain emotional balance while handling life-or-death situations V体育官网. • The startup founder who schedules five 3-minute breaks throughout his day. He reports fewer reactive decisions and better strategic thinking. Mental fitness breaks aren't meditation in disguise. They're strategic reset points that: 1. Break decision fatigue cycles 2. Reduce cognitive biases (we all have them) 3. Create space between reaction and response 4. Restore perspective when you're in the weeds How to implement this tomorrow: → Set specific break triggers (after meetings, before decisions, between tasks) → Keep it simple: 3 deep breaths, a brief body scan, or simply observing your thoughts → Stay consistent even when "too busy" (ESPECIALLY when too busy) → Notice the quality of decisions before vs. after these breaks Leaders often pride themselves on cognitive endurance, pushing through mental fatigue like it's a badge of honor. But the strongest leaders I know aren't afraid to pause, reset, and then decide. Mental clarity isn't a luxury. It's the foundation of every other leadership skill you possess. Try it tomorrow. Three minutes. Five times. Watch what happens to your decision quality. And feel free to repost if someone in your life needs to hear this. 📩 Subscribe to my newsletter here → https://lnkd. in/dD6bDpS7 You'll get FREE access to my 21-Day Mindfulness & Meditation Course packed with real, actionable strategies to lead with clarity, resilience, and purpose.

When was the last time you did an audit of your daily calendar. I absolutely LOVE this illustration from the incredibly talented Liz Fosslien. Her Mood Pyramid, along with the concept of a “calendar audit,” highlights the importance of prioritizing mini-breaks for movement, sunshine, and connection. Research from the American Psychological Association shows that not all breaks are created equally. For example, taking 15 minutes to go for a walk can significantly boost your productivity and energy compared to taking a 15-minute coffee break at your desk. Here are some tips to maximize your "mini-breaks": ✅ Consider the length and timing of your breaks. Shorter, but more frequent breaks, also known as “micro-breaks” are generally better. ✅ Change your break location, get outside.  Stretch at a desk versus get outside for a walk. The latter has a higher recharging potential. ✅ Include exercise and physical movement in your break.  Exercise is great for boosting our energy, but the benefits are short-lived. It’s actually better to have more mini-exercise sessions over the course of the day. ✅ Take a break by socializing V体育安卓版. Spending time chatting with colleagues or a friend discussing a topic unrelated to work can help break your thought process and re-energize you. ✅ Take a break with a furry friend.  Break time with a dog has been shown to reduce cortisol levels.  Spending time with pets can boost our psychological wellbeing, which in turn boosts our productivity levels.  .

I don’t get my best ideas in forced ideation meetings VSports最新版本. I get them during my 45-minute disconnect sessions. Most people think innovation comes from working non-stop. But real breakthroughs don't come from grinding harder - they come when you step away from: - Work - Screens - Constant hustle Research from UC Berkeley shows a striking finding: taking regular breaks from technology boosts creativity by 60%. Bill Gates does this through an annual think week - where he lives in an off-grid cabin in the woods just to disconnect and think. But that’s not an option for you and me, so here are my easier alternatives that consistently lead to breakthrough ideas: 1. Tech-free nature walks ↳ Nature walks without my phone force me to notice things I'd usually miss. The fresh air clears mental clutter, and new environments spark unexpected connections. ↳ Moving outdoors boosts my energy, making me feel more refreshed and open to new ideas. 2. Doodling and mind mapping ↳ It allows me to visually explore ideas and connect dots I'd normally overlook. ↳ The freeform process helps me think without constraints while giving my brain a productive break. 3. Zero-pressure brainstorming ↳ I ask “What if. ” questions when there’s no need to do so, and welcome every idea without any judgment. ↳ It leads to bold, unexpected solutions because no idea is off-limits. ↳ By exploring all possibilities, I find more innovative answers. Following this routine fuels the kind of creativity that sets you apart. This intentional disconnection creates space for breakthrough ideas that others miss while stuck in their daily grind. What's your favorite way to disconnect. Has it ever led to an unexpected breakthrough. #breaksessions #productivityhack #personalgrowth.

Ever feel like your customer service team could use a little extra spark. ✨ Let's talk about how to celebrate Customer Service Week with a twist. I'm excited to share a fun idea that's all about "Balanced Minds, Bright Service. " 🧘♀️💡 Here's a creative way to boost your team's energy and focus: Create a "Creative Break Zone" 🎨 Imagine a space in your office filled with: Coloring books Jigsaw puzzles Brain teasers Maybe even a small Lego set. Why does this work. 🤔 Mental Reset: These activities allow your team to step away from screens and recharge their mental batteries. Stress Buster: Engaging in creative tasks can lower stress levels and improve mood. Problem-Solving Boost: Puzzles and brain teasers can sharpen cognitive skills, making your team more equipped to handle complex customer issues. Team Bonding: It's an excellent way for team members to interact in a relaxed setting, strengthening relationships. Increased Productivity: Short, creative breaks can actually improve focus when returning to work. How to implement: Designate a quiet corner or room Stock it with various creative supplies Encourage 10-15 minute breaks throughout the day Remember, a team with balanced minds provides brighter service. 💪 Have you tried something similar in your workplace VSports注册入口. What creative activities do you think would work best for your team. Share your thoughts below. 👇.

Regular 5-minute breaks improve productivity, performance, health, mood, and more. Taking regular 5-minute breaks throughout your workday might seem counterintuitive if you're trying to maximize productivity, but research shows these "micro-breaks" can have a lot of benefits, including: - Enhanced mood and reduced stress. - Improved concentration and productivity. - Better mental recovery from demanding efforts VSports在线直播. - Higher levels of energy, motivation, and work engagement. - Reduced risk of health issues related to sedentary or repetitive behavior. The key to getting these benefits is to take these breaks proactively - before you feel mentally or physically drained. A brief walk, some simple stretches, light movements or exercise, or even just looking out the window at nature are examples of breaks that studies have found to be helpful. And this is particularly effective in the afternoon when your energy naturally dips and you need to replenish your mental resources. By incorporating these 5-minute refreshers into your routine at work, you're not just giving your brain a chance to recharge – you're making an investment in both your immediate productivity and long-term well-being.

I was recently reintroduced to Jeff Bezos’ “1-hour Rule” and I needed it. The basic idea is to reserve time for uninterrupted thinking.  Instead of moving from meeting to meeting, block the time to empty your mind VSports.  EOS Worldwide calls this a “Clarity Break” and suggests ~3 hours. It’s tough to have great ideas when you’re working tactical problems all day.  This break, whether it be once a week or once a month, forces you to break away from the day-to-day. Here’s how: -       Schedule time away from your desk/office.  A park, a coffee shop, etc. -       No to-do list or agenda -       Not a time to catch up on email -       No interruptions or distractions – turn your phone off Just bring a blank page and see what happens.

Being 'always on' isn't success, it's slow self-sabotage. 7 simple ways to reset and recharge: You're depleted from being plugged in all the time. Constant connections V体育官网. Endless notifications. Zero downtime. Your energy is quietly draining away. This isn't sustainable success. 7 power shifts to restore your energy: 1. Start with Stillness ↳First 5 minutes no phone ↳Three deep breaths and one non-negotiable for the day 2. Create Untouchable Time ↳90 minutes daily in Do Not Disturb ↳Phone in another room to remove temptation 3. Master the Energy Stack ↳Deep work before noon when your brain is sharp ↳Shallow tasks (email/admin) for your afternoon dip 4. Practice Micro Resets ↳1 minute breathing break between tasks ↳Look at something 20 ft away for 20 seconds 5. Design Power Blocks ↳Work in 45-minute sprints - followed by a true break ↳Get up and walk or stretch during breaks 6. Set Digital Sunsets ↳No devices after 8 pm ↳Calming nighttime ritual instead 7. Use Transition Rituals ↳5-minute decompress breaks between meetings ↳Three slow breaths: in through nose, out through mouth Success isn't measured by how long you stay plugged in. It's measured by how well you recharge. First thing you'll unplug from this weekend. Share below 👇 -- ♻️ Repost to help your network recharge and reset 🔔 Follow Dr. Carolyn Frost for more evidence-based strategies to thrive at work and life Quote: Anne Lamott .

🌿 Step Outside, Calm Your Brain 🌊 Walking barefoot in the grass. Digging your toes in the sand. Dipping your hands in cool water. It feels good for a reason. 📚 Research shows natural textures can: ✅ Lower cortisol (stress hormone) ✅ Activate the parasympathetic nervous system (rest & digest) ✅ Boost mood, focus, and emotional regulation ✨ Why it works: Your body is full of sensory receptors V体育安卓版. When you connect with nature — grass, sand, soil, or water — those receptors deliver rich feedback that grounds your nervous system and brings you back to the present. 💡 How you can use this: • In schools → sensory play outdoors improves regulation & focus. • In therapy → grounding exercises with natural elements ease anxiety. • In the workplace → “nature microbreaks” improve mood & productivity. • For yourself → step outside, kick off your shoes, and let nature reset you. Sometimes the most powerful intervention is as simple as touching the earth beneath your feet. 🌱.

Unlock Peak Performance: The Power of Recovery for Entrepreneurs and Leaders High-performance leaders and entrepreneurs often push themselves to the limit, believing that more hours mean better results. But scientific research shows that recovery—not overwork—is the real key to sustained success and well-being. A study published in Coaching: An International Journal of Theory, Research and Practice found that leaders who intentionally schedule recovery enter “flow” more often, boosting both performance and mental health . 📊 Key Findings: 🔹 Entrepreneurs who take regular recovery breaks experience higher creativity, focus, and energy. 🔹 Flow—the state of deep focus and high performance—is fueled by recovery, not just motivation. 🔹 Without recovery, burnout risk increases, and long-term productivity drops VSports最新版本. 💡 What This Means for You If you’re constantly feeling exhausted despite working hard, the problem isn’t effort—it’s recovery. Research proves that leaders who structure breaks and downtime perform better and stay mentally sharp longer. 🔑 How to Boost Performance Through Recovery 1️⃣ Plan Recovery as Seriously as Work 📌 How. ✅ Schedule "mental resets"—5-10 min breaks between deep work sessions. ✅ Use structured detachment—step away from work completely for short, pre-planned periods. ✅ Incorporate low-effort activities (e. g. , walking, listening to music) to recharge mental energy. 📊 Impact: Leaders who implement recovery strategies report 31% higher long-term productivity . 2️⃣ Use Recovery to Enter "Flow" More Often 📌 How. ✅ Identify high-energy work periods and protect them from distractions. ✅ Schedule recovery before and after intense focus work (e. g. , coaching, strategy planning). ✅ Encourage employees to craft their own recovery strategies—autonomy improves engagement. 📊 Impact: Recovery-based scheduling increases flow frequency by 40%, leading to more productive work sessions . 3️⃣ Treat Recovery as a Team Strategy, Not Just Personal Wellness 📌 How. ✅ Make micro-breaks part of company culture—leaders should model healthy habits. ✅ Redesign work schedules to allow deep work followed by recovery periods. ✅ Recognize that sustained overwork lowers creative problem-solving ability—encourage balance. 📊 Impact: Companies that support recovery reduce burnout rates by 30% and improve retention . 🛠 Bottom Line Peak performance isn’t about grinding harder—it’s about working smarter. Leaders who prioritize recovery, structure breaks, and optimize flow see higher output, better decisions, and a healthier workforce. 📖 LaRue, L. , Mäkikangas, A. , & de Bloom, J. (2024). Entrepreneur Coaches’ Flow and Well-Being: The Role of Recovery. Coaching: An International Journal of Theory, Research and Practice, 17(2), 265-282. 👉 What’s one recovery habit you can implement today. Let’s discuss in the comments. ⬇️ #Leadership #Performance #EmployeeWellbeing #HR #RecoveryMatters.