How you fill in your breaks during your working day has a direct effect on your productivity. Therefore, every brain and office worker should know how to make the most of his breaks to say at the end of the day, “I went like a rock today.”
Pausing is important for your energy level, and you are probably familiar with your productivity. Consistently taking breaks and taking a relaxed approach is a practical challenge for most busy people. Be inspired by these 7 practical perspectives on how to best fill your break and start enjoying the positive effects of ‘more conscious pausing’ today.
1. EAT YOUR WAY TO PRODUCTIVITY
Even if you are on a diet or you are really busy: you have to eat. Without food, no energy and no energy, no productivity, according to this study. In addition, one food is better for your energy level than the other.
For example, that drinking coffee would be good for your productivity is one of the biggest myths. Coffee gives you a short kick after which you get a big after-dip. Is that why you have to leave that delicious cup of coffee? Of course not, but be aware of its effects so that you don’t get any surprises when you want to perform.
Nutrition known as a “productivity booster”: fish, nuts, seeds, chocolate, avocado, blueberries, whole grains and raw carrots.
2. TAKE A REAL BREAK
Your brain is capable of a lot, but they too often need some time to process everything – otherwise they get stuck. Your creativity is dying and your productivity is spiraling downwards. Therefore: when you have a break, treat your brain to a break.
Leave your workplace!
Simple yet effective. You associate the place with work and productivity, if only because you are triggered by all kinds of unfair chores. Moreover, change of environment works wonders for your associative abilities and thus your creativity and problem-solving ability.
Are you short on time? Then you take your time, (precisely) also when it is “busy”. Initially, this new behavior will go against your (conditioned) feeling. However, to break through this conditioning, it’s important to keep taking short breaks of 5 to 20 minutes of relaxation during the workday, even when it’s busy, according to this study.
3. MAKE MINDFULNESS EASY
This scientific research has established that meditation is good for your body, mind and therefore indirectly your productivity. But which office worker is going to make oooohm sounds in a corner on a mat? Exactly.
Still, doing meditative things (or ‘mindfulness’ as they like to call it nowadays) is also possible in a modern working environment. When you focus on one thing at a time in a relaxed way, you are already mindful.
For example, keep your attention on the act of eating during your break. Be aware of what you eat, take your time and taste the flavors. Meanwhile, relax your muscles that keep you in contact with your body and reduce the chance of stray thoughts. Kindly bring your attention back to dinner whenever you stray with your thoughts. This will continue to improve through practice.
More productive because of your break You can read 7 proven tips here
In any case, a few minutes of mindfulness or conscious relaxation brings much good. The ideal time span for a good mindfulness session during your break is approximately 20 minutes, according to research.
4. DO AN EFFECTIVE AFTERNOON
Do you always suffer from a dip between two and four hours? Not surprising, because we all have that. Our body appears to be built to take a nap around 3:00 PM. If you notice this, forced to continue working does not make much sense. It only means that it takes longer to perform your jobs and you work less pleasant. But how do you make that clear to your boss when he thinks there should be work in the office instead of sleeping?
In any case, the perfect productivity nap lasts up to 20 minutes, according to this study by NASA. Your brain has then processed what has come in before and is completely ready for the next load of information and thinking. Such a nap – also known as power nap – can be regarded as a “reset” for your brain. Knowing more? Continue reading here: “Catching up on sleep deprivation: take the NASA power nap”.
Try to find the right place in the office to take a nap. Is that difficult, if not impossible? Talk to your boss about it sincerely and take a printout of this article with you. Important to focus on in your conversation about this is why power naps are useful: they help improve the productivity and quality of your work.
5. BE PHYSICALLY ACTIVE & MENTALLY ACTIVE
Scientifically proven: physical movement sets your brain in motion. Much of the same, let’s face it: our work often consists of the same habits and routines, putting our brains on standby.
Walking for 10 minutes can activate your brains enough to get you through the rest of the day productively and creatively. 20 minutes are absolutely perfect.
And not only that: physical activity also increases your self-confidence, lowers your stress level and improves your mood. Therefore, go at least one block during your break, even if you are in an industrial area or in a residential area.
6. WORK OUTSIDE
Green is good. Not only proven, most likely you have already experienced it regularly during the weekend or during your holiday. Therefore, look for nature as soon as you can. If you don’t find it practical to work outside – in connection with ant terror or damp grass in your USB ports – read more about working outside here or at least eat your lunch outside in the sun.
7. GO TO A CAFE
No, it is not Friday yet – so that Friday afternoon drink has to wait. But what do you pay attention to looking for a catering facility in your working hours? Not for a wine or beer, but to give your productivity and creativity a crank.
The ambient sounds of a café stimulate the brain to work, research has shown.
The monotony of the mumbling and porcelain clatter activates your brain, but the sounds do not get you out of your concentration.