Are You Taking Enough Breaks?
Recently I coached a client and we talked about taking breaks. As I was listening “between the lines,” I sensed that this person was working too hard, keeping their head down way longer than was useful to stay focused and efficient. I proposed an idea for my client to try on: what if, for every 90 minutes you work, you take a 30 minute break?
I knew this may sound extreme - it was 25% of the time. But he was working around the clock, so I knew some of this 25% would go to other essentials like eating meals. This client was up for some experimenting, and really seemed to get that this could actually help efficiency.
While we can some times stretch it to two hours, we know that 90 minutes is about the maximum time the human brain can stay focused before it needs to ‘come up for air’. When I design day-long meetings, 90 minutes is my marker for about when it’s time to pause.
I’m confident that someone in this client’s situation will actually get more done by the end of the day with this approach, and get more joy out of their work. Why is it so hard then to peel ourselves away? Why is our rational mind so judgmental about getting up from the laptop for a walk around the block or ten minutes in the sun? Gimme a break!
This weekend was hopefully a break for you with the Independence Day holiday. Our need for rest is indisputable. Our brains need space to lay down the new neural connections we’ve been working on. We also can’t generate new ideas if the internal noise level stays high (and things like Facebook will keep it high). Breaks give things a chance to settle.
Your day’s workflow is a design opportunity. Each day is a new iteration on what an optimal day is for you. (We learn a lot from the “bad” days, don’t we!?) Here are some thoughts as you continue to tweak and upgrade what works for you to maximize efficiency and joy.
Follow your energy. Are you firing in the morning, or do you want a slow start? How will your day be ‘chunked’ to let you prioritize what’s essential?
Breaks are just breaks from what your main mental focus is. You may need to be productive in other areas during your breaks, especially when you’re working from home and there are family meals to prepare and laundry to be done. This still counts as a break because you’re mentally and physically changing gears.
Are you able to integrate more movement into your day? It doesn’t have to be an official workout. A 5-minute walk outside or a 10 minute yoga or meditation will do wonders for a feeling of spaciousness.
If you have trouble peeling yourself away from your desk, consider the simple art of list making.
So many of my clients feel overwhelmed and overloaded in their minds. Do you want to know the secret to having more mental spaciousness? Doing less!
So take a break. You’ll come back ready to rock on what matters most and having dampened the noise from all the rest. I’d love to hear how it goes!
