relax! you'll be more productive
The Take Back Your Life in Ten Steps challenge has introduced the importance of sleep, movement, and nutrition over the last few months - are all important keys to renewing energy. The final, and most neglected, way to keep the body in line with its natural rhythm is to take regular breaks throughout the day. If you're strategic about it, you can get real renewal in just a few minutes. See below for some quick and effective tips.
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top tips for fueling great performance through renewal
Take more breaks during the day. Taking a break every 90 minutes throughout the day keeps your body in alignment with its natural rhythms. Just as we cycle through stages of sleep at night, we go through similar cycles every 90 minutes throughout the day, moving between periods of high energy, and then dipping down into lower energy.
Go on vacation! If you are unable to travel, a staycation works just as well, as long as you are completely unplugging from the office. Prepare colleagues and vendors by setting the expectation that you will not answer emails and ask that phone calls be reserved only in case of an emergency.
Transition between work and home. When we leave the office, many of us carry work with us. The result is that even when we get home, we're still not truly present. Consider establishing a very specific way to disengage from work so you can leave it behind. The most powerful ritual we've seen clients build is to stop somewhere along the route home, such as a public park, and take a few minutes to let the day go, and to focus on the evening ahead. Turn home back into a place where you're truly getting renewal.
| slow down |
| Unfortunately, in many workplaces, taking a nap or stepping out to go to the gym isn't a possibility. If that's the case for you, try sitting back in your chair and taking a few deep breaths – in through your nose to a count of 3, out through your mouth to a count of 6. It's harder than it sounds, so start by setting a timer for one minute. You can increase it with practice, but you should feel a difference in the quantity and quality of your energy in as little as 60 seconds. |
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