Incorporating Breaks Into A Home Office Schedule

The most underrated productivity hack? Taking breaks. But not just any break. Science says there’s a right way to do it. Here’s how to restore your energy (and do better work) in 5 proven steps: Rule 1: Something > nothing Even short breaks matter. Try the 20-20-20 rule: → Every 20 minutes, look at something 20 feet away for 20 seconds. You’ll reduce fatigue and give your brain a much-needed pause. Micro-breaks add up. Rule 2: Moving > stationary A walk beats a sit. Movement restores energy and improves mood. Just getting up and walking a few minutes can refresh your mind for your next task. Rule 3: Social > solo Breaks with people restore us more than breaks alone even if you’re introverted. Chat with a colleague. Call a friend. Grab coffee with someone you like. Connection is a powerful recharge. Rule 4: Outside > inside Nature boosts energy and creativity. You don’t need to hike a mountain just walk down a street with trees. Studies show even light exposure to green space can reduce stress and elevate performance. Rule 5: Detached > distracted A break isn’t scrolling Instagram. Leave your phone behind. Log off. Step away. Real breaks require real detachment. Let your brain breathe. Try this break formula: Every afternoon, take a 15-minute walk outside With someone you like Talking about anything except work Without your phone Do it daily. Schedule it like a meeting.

Unlock Peak Performance: The Power of Recovery for Entrepreneurs and Leaders High-performance leaders and entrepreneurs often push themselves to the limit, believing that more hours mean better results. But scientific research shows that recovery—not overwork—is the real key to sustained success and well-being. A study published in Coaching: An International Journal of Theory, Research and Practice found that leaders who intentionally schedule recovery enter “flow” more often, boosting both performance and mental health . 📊 Key Findings: 🔹 Entrepreneurs who take regular recovery breaks experience higher creativity, focus, and energy. 🔹 Flow—the state of deep focus and high performance—is fueled by recovery, not just motivation. 🔹 Without recovery, burnout risk increases, and long-term productivity drops. 💡 What This Means for You If you’re constantly feeling exhausted despite working hard, the problem isn’t effort—it’s recovery. Research proves that leaders who structure breaks and downtime perform better and stay mentally sharp longer. 🔑 How to Boost Performance Through Recovery 1️⃣ Plan Recovery as Seriously as Work 📌 How? ✅ Schedule "mental resets"—5-10 min breaks between deep work sessions. ✅ Use structured detachment—step away from work completely for short, pre-planned periods. ✅ Incorporate low-effort activities (e.g., walking, listening to music) to recharge mental energy. 📊 Impact: Leaders who implement recovery strategies report 31% higher long-term productivity . 2️⃣ Use Recovery to Enter "Flow" More Often 📌 How? ✅ Identify high-energy work periods and protect them from distractions. ✅ Schedule recovery before and after intense focus work (e.g., coaching, strategy planning). ✅ Encourage employees to craft their own recovery strategies—autonomy improves engagement. 📊 Impact: Recovery-based scheduling increases flow frequency by 40%, leading to more productive work sessions . 3️⃣ Treat Recovery as a Team Strategy, Not Just Personal Wellness 📌 How? ✅ Make micro-breaks part of company culture—leaders should model healthy habits. ✅ Redesign work schedules to allow deep work followed by recovery periods. ✅ Recognize that sustained overwork lowers creative problem-solving ability—encourage balance. 📊 Impact: Companies that support recovery reduce burnout rates by 30% and improve retention . 🛠 Bottom Line Peak performance isn’t about grinding harder—it’s about working smarter. Leaders who prioritize recovery, structure breaks, and optimize flow see higher output, better decisions, and a healthier workforce. 📖 LaRue, L., Mäkikangas, A., & de Bloom, J. (2024). Entrepreneur Coaches’ Flow and Well-Being: The Role of Recovery. Coaching: An International Journal of Theory, Research and Practice, 17(2), 265-282. 👉 What’s one recovery habit you can implement today? Let’s discuss in the comments! ⬇️ #Leadership #Performance #EmployeeWellbeing #HR #RecoveryMatters

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

When was the last time you did an audit of your daily calendar? I absolutely LOVE this illustration from the incredibly talented Liz Fosslien! Her Mood Pyramid, along with the concept of a “calendar audit,” highlights the importance of prioritizing mini-breaks for movement, sunshine, and connection. Research from the American Psychological Association shows that not all breaks are created equally. For example, taking 15 minutes to go for a walk can significantly boost your productivity and energy compared to taking a 15-minute coffee break at your desk. Here are some tips to maximize your "mini-breaks": ✅ Consider the length and timing of your breaks. Shorter, but more frequent breaks, also known as “micro-breaks” are generally better. ✅ Change your break location, get outside. Stretch at a desk versus get outside for a walk? The latter has a higher recharging potential. ✅ Include exercise and physical movement in your break. Exercise is great for boosting our energy, but the benefits are short-lived. It’s actually better to have more mini-exercise sessions over the course of the day. ✅ Take a break by socializing. Spending time chatting with colleagues or a friend discussing a topic unrelated to work can help break your thought process and re-energize you. ✅ Take a break with a furry friend. Break time with a dog has been shown to reduce cortisol levels. Spending time with pets can boost our psychological wellbeing, which in turn boosts our productivity levels.