Hit "PAUSE" ⏸️ to take a better break
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This article was originally posted on LinkedIn on 28th Sep 2022.
If we continually push ourselves to work, sitting at a device without ever taking breaks, the quality of our work will ultimately suffer. Science says clearly that your brain needs regular breaks to function effectively and productively. Still we struggle to actually take those breaks. Decide now to make a positive change. Start by hitting PAUSE and read on for more practical tips >>>
A reminder, we are human beings not machines - Our brain is a muscle and, as such, it tires out because of repeated use, needing rest to recharge. So the trick about productivity for any computer worker is to include regular rest periods for maximum effectiveness. Evidence supports this: a study co-authored by Prof. John Trougakos, associate professor of Organisational Behavior & HR Management at the University of Toronto Scarborough, argues that our brains have a limited pool of psychological energy and the absence of a proper lunch break can actually lower productivity. “All efforts to control behaviour, to perform and to focus draw on that pool of psychological energy. Once that energy source is depleted, we become less effective at everything that we do” he says. Read more here.
The key to strengthening your brain muscle is balancing the right amount of stress with the right amount of rest, and doing so consistently over a period of time. He proposes this simple formula to strengthen muscle:
Stress + Rest = Growth
Yet, many of use still struggle to actually plan and TAKE those well needed breaks throughout our remote work day. One of my favourite authors on mindfulness and behaviour change, Shauna Shapiro, PhD says:
"What you practice grows stronger"
this is the same for learning to take the pauses and breaks we need to improve and grow during our working day.
Top tips to integrate breaks into your work day:
Schedule your breaks proactively into your calendar - I use a reminder each week and on Friday mornings pre-plan all breaks for the following week
Short breaks are effective! Even with 3-5 minutes, you can take a significant, refreshing and better break, by simply moving away from your workspace, breathing deeply and disconnecting from work for those few moments
Start your remote work reset today: as a subscriber to my newsletter, you can now get access to my AudioBook “Better Breaks for Remote Workers” at the discounted rate of $5.00 by using the code “newslettervip” at checkout
Use a timer and calendars reminders to ensure you get up, take your break and move AWAY from your workspace
Move outside to get some sunlight - for your lunch, go for a walk, take some exercise or to do some errands, get out into real sunlight to improve the quality of your break time
Foster accountability - if you need extra support, commit take a break with a colleague or friend, meet them outside for a coffee, walk or to do some exercise together. The same approach also works for group activities, like exercise classes
Notice and record the benefits - to embed the positives, take a moment at the end of your work week to notice how much BETTER you feel after taking regular breaks
Finally, a reminder: "Sustainable remote work goes hand in hand with regular rest"
Start today to work smarter and take regular breaks, beginning to improve your productivity by providing your brain muscle with the rest it needs!
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This article was originally posted on LinkedIn on 28th Sep 2022.