The Role of Breaks in Sustaining Work Momentum

The value of prioritizing breaks throughout the day shouldn't be underestimated. Make time for periodic and regular mental rest because managing your mental energy is critical to maximizing your time. I constantly have to remind myself to do this every day. I have a hard-driving personality, so it's not in my nature to step away from the task at hand. It feels like I will lose ground or miss something important, and staying "locked in" for hours on end can be addictive. How many times do we tell ourselves: - We don't have time to break away from our desk - We can't step away from what we are currently focused - We can't say "no" to that extra meeting? We do it because we think packing our day is essential to maximizing our output or yielding even a few minutes will make us fall behind. It's why so many people eat lunch at their desks, myself included. Time management has become an obsessive focus in our quest to better ourselves and be competitive. How do we manage our time better, get more done, cram more into our day? I've found that managing my energy helps me manage my focus which then helps me achieve two things: 1) Make more efficient use of the limited time I have 2) Have more stamina to sustain a higher level of overall output throughout the day I have found that intensive bouts of focus for about 90 mins followed by brief breaks helps me stay focused longer and have more sustainable energy throughout the day so that my last bout of effort is nearly as strong and focused as my first. This is consistent with the theory of ultradian rhythms which are natural 90-120 minute cycles of heightened alertness that are often followed by a subsequent decline in focus and energy. During those breaks, I truly break away. I'll take a walk around the block or pick up a book I'm reading, even if just to read a few pages--anything to provide mental relief from what I was previously doing. Afterwards, I find myself refreshed and better equipped to jump back into my work. Try it out. See if it makes reengaging with your work easier and seamless. I'll bet your creativity and your capacity for problem-solving increases. There's something about a walk around the block that helps put difficult things in perspective and brings creative new light to old problems. Don't worry--the work will still be there when you get back! #performancemanagement #performanceimprovement #executiveleadership #mentalhealth #productivity #healthandwellness

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. • 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.

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/

Losing focus? Sitting in front of a computer screen is draining your productivity. The secret is in a brainPAUSE. As a brain doctor and Chief Wellness Officer, I want to emphasize how short, intentional breaks away from screens and work can enhance your mental health and productivity. Here's why taking a brainPAUSE is important for your brain health- and your business. 1. Reduces Stress Hormones ↳Breaks help lower cortisol, the primary stress hormone, allowing your body and brain to recover from high-pressure tasks. ↳Lower cortisol levels improve focus, decision-making, and emotional regulation. 2. Boosts Creativity and Problem-Solving ↳Stepping away from work engages the brain's "default mode network," which fosters creative thinking and insight. 3. Protects Against Chronic Stress ↳Short breaks interrupt prolonged stress, reducing the risk of mental fatigue and exhaustion. 4. Improves Physical Health ↳Moving around during your break helps regulate blood circulation, prevents stiffness, and decreases the risk of sedentary-related issues. 5. Enhances Focus and Productivity ↳A refreshed brain performs better. Brief pauses improve your ability to concentrate and maintain high-quality work throughout the day. 💡 brainSHIFT Tip: ↳Step outside, stretch or engage in mindfulness. Even a 10-minute walk can significantly lower cortisol and recharge your brain. Make sure to keep your phone at your desk or in your pocket, and resist the temptation to check text messages- that is, your brain is craving a dopamine hit. Instead, engage your 5 senses of sight, sound, taste, scent, and touch to resettle your mind. 📺 Video: From NBC News Interview in February 2024 discussing the importance of taking a brainPAUSE to help heal Busy Brain and chronic stress- and to boost productivity.