Refreshing Mental Breaks

My work is very busy at present. I have a demanding schedule of coaching appointments, workshops, webinars, and learning design deliveries, as well as administrative tasks. So I took yesterday off to ski. Stepping away regularly from work isn't just enjoyable; it’s essential. Research shows that intentional breaks — especially active ones — deliver powerful benefits that enhance our performance and well-being: • 𝗖𝗼𝗴𝗻𝗶𝘁𝗶𝘃𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆: Our brains operate on an attention budget that depletes throughout the workday (you may notice, for example, that you are more capable of focused productivity in the morning than at the end of the day). Even brief breaks can replenish this resource. During physical activity, different neural pathways activate, allowing overused cognitive circuits to recover — like resting one muscle group while working another. • 𝗠𝗲𝗻𝘁𝗮𝗹 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴: Breaks function to interrupt the cycle of stress accumulation. Physical activity in particular triggers endorphin release and reduces cortisol levels, creating a neurochemical reset. Research from Wendsche et al. published in the Journal of Applied Psychology found that regular work breaks were consistently associated with lower levels of reported burnout symptoms. • 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗿𝗲𝗷𝘂𝘃𝗲𝗻𝗮𝘁𝗶𝗼𝗻: Studies in occupational health show that the extended periods of continuous sitting that characterize professional work negatively impact cardiovascular health and metabolism. Active breaks counteract these effects by improving circulation, reducing inflammation markers, and maintaining insulin sensitivity — benefits that persist when you return to work. • 𝗣𝗲𝗿𝘀𝗽𝗲𝗰𝘁𝗶𝘃𝗲 𝘀𝗵𝗶𝗳𝘁: Psychological distance from problems activates different regions of the prefrontal cortex. This mental space triggers  an incubation effect wherein our subconscious continues problem-solving while our conscious mind engages elsewhere. Many report solutions crystallizing during or immediately after breaks. • 𝗖𝗿𝗲𝗮𝘁𝗶𝘃𝗶𝘁𝘆 𝗯𝗼𝗼𝘀𝘁: Research published in the Journal of Experimental Psychology found that walking increases creative ideation by up to 60%. Additionally, exposure to novel environments (like mountain vistas) activates the brain's novelty-recognition systems, priming it for innovative thinking. • 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝗱 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗶𝘁𝘆: A study in the journal Cognition found that brief diversions improve focus during extended tasks. Research from Microsoft’s Human Factors Lab revealed that employees who incorporated strategic breaks completed projects 40% faster with fewer errors than those who worked straight through. The irony? Many of us avoid breaks precisely when we need them most. That urgent project, deadline pressure, or busy season seems to demand constant attention, yet this is exactly when a brief disconnect delivers the greatest return. #WorkLifeBalance #Productivity #Wellbeing

I remember being stuck on a tough coding problem years ago. My boyfriend 🤠 at the time suggested, “Why don’t you just take a break?” It felt counterintuitive, but he was right. One of the best things I’ve learned as a software engineer is that my brain 🧠 quietly keeps solving problems—even when I'm not actively thinking about them. It’s like a background process running in my mind. The moment I relax, solutions naturally surface. ☺️ My favorite way to find clarity during the workday is simply stepping outside: 💻 Bringing my laptop into the backyard. 🍃 Feeling the breeze, hearing birds, and soaking up sunshine. This isn’t just feel-good advice. Research supports it: 🌞 Attention Restoration Theory - 90 minutes a week outdoors significantly boosts mental clarity. 🌲 Forest Bathing - short walks in nature strengthen your immune system and lower stress. As software engineers, we often feel chained to our screens. But relaxing can actually be productive, too! When your mind is calm, tough problems suddenly become solvable. Here’s how to put this into action today: 🌿 Spend just 20 minutes coding outdoors—or at least take your break in fresh air. Notice how it impacts your productivity and clarity afterward. 🚶♂️ Even if your access to nature is limited, try stepping onto a balcony or taking a quick walk. Your mind—and your code—will thank you.

The Power of Taking a Break I used to believe that productivity meant never stopping. Then I discovered something counterintuitive: my best ideas come when I'm not trying to have them. Last week, I was stuck on a project that had me spinning my wheels for hours. Frustrated, I stepped away for a 15-minute walk around the block. By the time I returned, the solution was crystal clear. The break didn't just refresh me, it unlocked what my focused mind couldn't access. Here's what I've learned about the art of strategic pausing: ✅ Your brain needs white space. Just like a well-designed page needs margins, your mind needs breathing room to process, connect dots, and generate fresh perspectives. When we're constantly "on," we're actually limiting our cognitive potential. ✅ Breaks aren't earned, they're essential. We often treat rest like a reward for hard work, but it's actually fuel for better work. The most productive people I know aren't the ones who work longest; they're the ones who work most intentionally. ✅ Quality matters more than duration. A mindful 5-minute break where you fully disconnect can be more restorative than a 30-minute scroll through social media. Step outside, take deep breaths, or simply sit quietly with your thoughts. Movement changes everything. Whether it's stretching at your desk, walking to get water, or doing jumping jacks in your office, physical movement shifts your mental state instantly. By giving yourself permission to pause, you actually accelerate your progress. You return with clearer thinking, renewed energy, and often the exact insight you needed. And don’t forget to hydrate. Start small today. Set a timer for one genuine 10-minute break. Notice what happens to your energy, your creativity, and your perspective. What's your go-to way to reset during a busy day? I'd love to hear what works for you. #productivity #wellness #mentalhealth #worklifebalance #mindfulness

One thing I wish my 25-year-old self knew: Rest is productive. In my early days as a doctor, I didn’t use to give much thought to rest. When I became a mother, I would actively avoid using up the 20 minutes/day lunch break offered by my 9-5. I would see patients during that time so I could go home early and spend time with my children. As a result, I got irritable often and eagerly awaited weekends and vacations. Since then, I actively schedule rest time during my day. There are three types of breaks every working professional should take: 1) Micro breaks (less than 10 minutes) 🌿 Such breaks allow the brain to recharge. By taking a few moments to do nothing, enjoy nature, or watch something amusing, we provide our minds with the opportunity to rejuvenate. 2) Long breaks (over 20 minutes) 🕛 In today's hybrid work models, it's common to have lunch at our desks, attempting to multitask. Unfortunately, this does not provide the necessary mental rest. To fully benefit from a break, it is important to step away. You can sit with friends or alone, savor your meal, do a short meditation, or go on a walk. 3) Extended vacations🏖️🌴 Many people accumulate unused vacation days, which often go to waste. It is vital that we embrace and utilize every opportunity for a vacation. During this time, whether we explore nature, visit new places, or tend to personal matters, our brains have the chance to recharge. Vacations result in improved productivity, increased well-being, and the resolution of accumulated fatigue. I would like to add a 4th as well… 4) Thinking time 💭 Mental workers — people who do cognitively demanding work — should dedicate uninterrupted blocks of time to just… think. 🧘🏻 During this time, you create a distraction-free space where you can ideate, find answers to questions, or just reflect. Thinking time can be scheduled weekly or monthly, and even incorporated into vacations. ⏰ Remember, there are various ways to incorporate breaks into your routine, so choose what suits you best. In my own practice, I allocate a two-hour gap in my schedule between seeing patients in the morning and the afternoon. ☀️ During this break, I go for a walk or indulge in cooking and allow myself to feel completely rested before the next session. This routine has made a remarkable difference in my energy levels, eliminating irritability and preventing fatigue at the end of the day. Whether you are employed or self-employed, I encourage you to make the most of every break. Rest is invaluable for resetting the brain and achieving productivity in both personal and professional life. #rest #worklifebalance #brainhealth #productivity

Don't Panic, Hit the Reset Button 🔄 Ever feel like you're spinning your wheels on a problem or challenge? You've spent countless hours brainstorming, make tweak after tweak, but there's still no solution in sight. 🤔 Your ideas run dry, and no matter what you do, it just doesn't feel right. We’ve all been there. To encourage my team, I often use this line: “The longer you look at something, the harder it is to see it.” We worked on a major process improvement project where innovation was the central theme of finding solutions for our client. Despite multiple brainstorming sessions, the team felt completely stuck. After trying countless small changes, nothing seemed to work. Frustrated, I decided to do something bold. I suggested we leave work a few hours early that day. The whole team needed to take a step back and take a break. After the team left, I rearranged our morning and lunch for the following day. To promote new ideas, we would take our next brainstorming meeting outside. Then, we'd have a walking scavenger hunt ending in a picnic. The next day, after a refreshing walk, a fun scavenger hunt, light conversation over lunch, and some time away from the problem, we returned with a fresh perspective. It was like we all hit a reset button in our minds. That break allowed us to see the project in a new light, leading to a breakthrough solution. Sometimes, despite our best efforts, the changes we make just don’t seem to fit. Instead of staying frustrated or feeling stuck, what if you hit the reset button? 🔄 Starting over isn’t a sign of failure. It’s a chance for a fresh beginning, a new perspective, and a clearer path forward. Here are a few ways to reset: 🔄Take a walk: Step away and get some fresh air to clear your mind. 🔄Try a new activity: Do something different and unrelated to the problem. 🔄Meditate: A few minutes of mindfulness can help reset your focus. 🔄Talk it out: Sometimes, discussing it can offer a new perspective. Consider that sometimes, our work goes through several iterations – each tweak and adjustment can feel like a "mini-reset." These iterations are valuable learning moments, refining our approach and bringing us closer to the solution. Are you going to stay stuck in a rut, feeling like there are no answers, or will you allow yourself to clear the slate and do a reset? A fresh start could be the key to unlocking your creativity and finding the solution you've been searching for. 💡 Ready to approach the challenge with renewed energy and an open mind? Be a Comment Champ and share below 👇

Refuel to Recharge: Why Leaders Must Pause to Propel Forward In a world that glorifies the grind, taking time to pause can feel counterintuitive. Here is what I choose to believe: resilience isn’t built in the hustle—it’s built in the recovery. We have all seen various research which shows that micro-breaks of just 10 minutes can significantly reduce fatigue and boost energy and creativity. Longer breaks amplify these benefits, improving focus and decision-making—critical for leaders navigating complexity. Yet, the stakes are high: In a recent Gallup study they indicated that “66% of employees report feeling burned out, costing businesses an estimated $322 billion annually in lost productivity and healthcare costs”. That’s staggering. And, as I reflect on this and my personal experiences and observations; I’ve learned that refueling isn’t a luxury—it’s a leadership strategy. When I take time to recharge, I lead with clarity, empathy, and purpose. It allows me to drive progress without depleting resilience. Here are 3 ways leaders can refuel and remain resilient: 1. Schedule Micro-Pauses – Step away for 10 minutes to breathe, reflect, or walk. It’s a reset button for your brain. 2. Protect Boundaries – Block “focus time” and unplug to restore mental energy. 3. Model Recovery – When leaders normalize rest, teams feel permission to do the same—reducing burnout across the board. “Resilience isn’t about being unbreakable; it’s about putting the pieces back together and moving forward with renewed strength.” – David Goggins Your leadership impact depends on your energy. How are you refueling today? References Micro-breaks and energy boost: https://lnkd.in/gnnQcYeM Burnout prevalence – Gallup, State of the Global Workplace Report: https://lnkd.in/gghDTJYi Cost of burnout – World Health Organization: https://lnkd.in/gMbjSpTN Quote – David Goggins: https://davidgoggins.com/

When was the last time you truly stepped away from your work not just physically, but mentally? Ever found yourself staring blankly at your screen after hours of work, feeling like your productivity is slipping away? You are not alone. In our grind to succeed, we often forget the power of the pause. Breaks can boost productivity, but it’s not just about the duration of the break; it’s about how you spend it. While 97% of people default to scrolling through social media, research from the Harvard Business Review suggests that this habit can lead to emotional exhaustion rather than replenishment. Science suggests that our brains aren’t designed for constant focus. Short breaks allow us to reset our mental energy, boosting creativity and cognitive function. That’s why even micro-breaks, as short as five minutes, can dramatically improve performance. So, what can you do during a break? - Take a walk to clear your mind, stretch to relieve tension, or practice mindfulness to reduce stress. - Hydrate, enjoy a healthy snack or unwind with your favourite song. - Avoid staring at your screen to prevent eye strain. These small actions help you return to work refreshed and focused. Life is like a symphony, and in every great composition, the pauses between the notes are just as important as the notes themselves. As you navigate the demands of work and life, remember to take those moments to pause. Sometimes, it’s in the stillness that the most profound insights emerge. #Breaks #Productivity #NyraLeadershipConsulting

The Power of Doing Nothing Taking a Break Isn't Quitting, It's Recharging Breaks aren’t weakness. - They’re strategy. We live in a world that glorifies hustle. “No days off.” “Work until you drop.” But here’s the truth: You’re not a machine. You can’t run on empty. Taking a break isn’t quitting. It’s recharging. Think about your phone. What happens when the battery dies? It shuts down. You plug it in, right? Because without power, it’s useless. You’re no different. When you run too hard for too long, you burn out. You lose focus. You lose creativity. Breaks are how you plug back in. They restore your energy. They protect your potential. 1. Breaks sharpen your focus. Ever tried to push through fatigue? Your brain slows down. Mistakes multiply. Now think of a fresh morning. After a good night’s sleep. Everything feels easier. A 15-minute walk. A quiet moment to breathe. Even small breaks boost clarity. 2. Breaks spark creativity. Ideas don’t flow when you’re exhausted. But when you rest? Magic happens. Think about Archimedes. He discovered water displacement while taking a bath. Or Steve Jobs. Some of his best ideas came during walks. Rest unlocks innovation. 3. Breaks protect your health. Stress isn’t just mental. It’s physical. Skipping breaks leads to burnout. Burnout leads to illness. Taking a pause isn’t lazy. It’s smart. It’s sustainable. 4. Breaks build margin. Life throws curveballs. Deadlines. Emergencies. Without margin, you’ll crumble. Breaks create space. They give you room to adapt. Imagine running a marathon. You don’t sprint the whole way. You pace yourself. You grab water at every station. Why? Because the goal isn’t to finish fast. It’s to finish strong. The same applies to your work. Take the water break. Take the pause. It’s how you reach the finish line. What breaks could look like: Step outside for fresh air. Turn off notifications for an hour. Take a weekend to unplug. Even vacations aren’t indulgent. They’re necessary. Here’s the truth: You can’t pour from an empty cup. You can’t give your best when you’re running on fumes. Breaks don’t slow you down. They set you up for the next big push. Hustle is admirable. But rest is powerful. Taking a break doesn’t mean you’re falling behind. It means you’re gearing up to move ahead. So, take the walk. Close the laptop. Pause for a moment. You’ll come back stronger. Sharper. Ready to thrive. P.S. What’s one break you’ll schedule this week? Share below 👇 ♻️ REPOST to remind your friends it's fine to take a break. ➕ Follow me (Nathan Crockett, PhD) for more like this.

In our fast-paced, work-driven lives, it’s easy to lose sight of the importance of taking breaks and reconnecting with nature. Besides my daily exercise routine, I make time to go for a nature walk, which reminds me of how crucial it is to find moments of peace amidst the chaos. During these walks, I’ve come to appreciate the power of nature to refresh and recharge. It’s not just about physical exercise; it’s about stepping out of the daily grind and experiencing the calm that only nature can provide. Here are a few key benefits I’ve noticed: 1. 𝗠𝗲𝗻𝘁𝗮𝗹 𝗖𝗹𝗮𝗿𝗶𝘁𝘆: Nature walks can clear your mind, reduce stress, and help you think more creatively. Stepping away from your desk and into the natural world provides a refreshing change of perspective. 2. 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵: Engaging in a simple walk can improve your physical health, increase your energy levels, and boost your immune system. It’s a natural way to stay active without the intensity of traditional exercise routines. 3. 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗕𝗮𝗹𝗮𝗻𝗰𝗲: Immersing yourself in nature can help restore emotional balance, allowing you to return to work with a more positive and focused mindset. It's a great way to reset when life feels overwhelming. Taking time to break away and immerse in nature is not just an escape; it’s a powerful tool for personal well-being. When was the last time you stepped outside and reconnected with the world around you? I encourage you to share your own experiences or thoughts on how you find balance in your life. Let’s inspire each other to prioritize self-care. #Tangnology #Health #Clarity

Rest isn’t lazy! Life can get overwhelming—whether it’s deadlines, social commitments, or just the constant notifications pinging on mobile devices. When our minds don’t get a chance to recharge, we experience mental fatigue. Last week, I conducted a poll on signs of mental fatigue, here's what people had to say: 👉 38% said feeling overwhelmed: making even simple tasks seem impossible. 👉 31% said irritability: making everything (and everyone!) seem a little extra annoying. You might snap at others easily, feel frustrated over minor things. 👉 23% faced difficulty in concentrating: if you find yourself reading the same line over and over or zoning out in conversations, this might be why. 👉 8% spoke about trouble sleeping: it creates a cycle where lack of sleep only makes mental fatigue worse. Many people reported feeling a mix of these symptoms. However, many ignore the signs and keep trundling along... 🟢 🟢 It's important to recognize the signs and take a break. Remember, taking a break is not waste of time! Here’s why: 1️⃣ Short breaks like a quick walk, stretching or 5 mins breather clears the mental fog. And makes it easier to focus when you return to a task. 2️⃣ When you give your brain a chance to step away, you come back with fresh eyes, often catching details you missed before or coming up with new ideas. 3️⃣ Rest Isn’t Lazy; it’s NECESSARY: just because you’re resting doesn’t mean you’re not being productive. Sometimes, the best way to get more done is to step back and recharge so you can come back ready to focus and perform at your best. #mentalfatigue #productivity #personaleffectiveness