This article was originally posted on LinkedIn on 12th Jan 2022.

If we continually push ourselves sitting at a device without ever taking breaks, the quality of our work will suffer. Science says clearly that your brain needs regular breaks to function effectively and productively. Know the facts, then plan and take breaks in your remote working day.

>>Start your remote work reset today: as a subscriber to this newsletter, you can now get access to my AudioBook “Better Breaks for Remote Workers” at the discounted rate of $6.99 by using the code “newslettervip” at checkout.

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 behavior, 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 strengthening muscle; Stress + Rest = Growth.

Turning on the creativity tap - If you want to tap into your creativity and improve problem solving as a knowledge worker, note that researchers from the University of York and the University of California, Santa Barbara have found that although we spend the vast majority of our waking hours in effortful thought, over 40% of our creative ideas come when we give ourselves a break.

Avoid back-to-back meeting fatigue - Too many meetings is a common complaint in the current work climate. First, if you can, avoid having too many meetings scheduled and follow other recommendations in our earlier newsletter article “Escape the Zoom Tomb: ways to avoid virtual meeting fatigue”. Furthermore, recent research from Microsoft shows that back-to-back meetings are stressful, but check out the image below to see how taking breaks support better brain functioning.

Researchers confirmed what many people have sensed from experience: back-to-back virtual meetings are stressful. But the research also points to a simple remedy—short breaks.

Top tips to integrate breaks into your work day:

1. Schedule your breaks proactively into your calendar.

2. Short breaks are effective! Even with 3-5 minutes, you can take a significant, refreshing and better break.

   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 $6.99 by using the code “newslettervip” at checkout.

3. Use a timer and calendars reminders to ensure you get up, take your break and move away from your workspace.

4. Move outside to get some sunlight - for your lunch, for a walk, some exercise or to do some errands, get out into real sunlight to improve the quality of your break time.

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 12th Jan 2022.