Take time for yourself everyday. Ctrl+Alt+Delete
When computers and applications start bugging out, screens are freezing, everything is slow as molasses – what do we do? Ctrl+Alt+Del. In sports, when teammates are in discohesion, exhausted, aiming at the wrong goal – what do they do? Take a Timeout. After a long day of life, what do we do? Sleep.
But what does the average person do intraday? When we get tired, unfocused, exhausted, overworked, what’s next? We work harder to finish the job. Barrelling through at all costs. People either ignore breaks or use free time to flip through Instagram, surf the web, or text…everybody. These are not breaks – and no, a “break” is not refilling your water glass or using the bathroom.
What does this boil down to? Feeling behind, frustrated, stressed, anxious and very, very inefficient. Priorities are completely out the window. Technology & poor time management won the battle. To win the war, you’ve got to take real breaks.
Here are some thoughts on kicking this beast of a common challenge, as busy as we are these days. Breaks… They’re not rocket science, but they’re just not happening.
Thanks For Nothing 2020
The unfortunate reality of the current era, COVID or not, is most people have no conscious sense of when, why, or how to take a break. Yes, COVID sucked, 2020 was the worst. It came with it’s own set of physical & mental challenges, and a side of figuring out a new norm at work.
For first responders & those on the line, I know everyday is insanely busy, stressful, nerve-racking & a daily, constant nightmare (thank you). For those working from home, we seem to pack any seemingly “extra” hours from the lack of commutes & cafe runs with more calls, longer hours & fewer breaks. I mean – I’ve done 1 video call in my life before this year. I’ve probably done close to 1,000 in 2020 alone.
Let’s Put It In Perspective
3 consecutive meetings followed by a 1-hour “break” doesn’t help much when you use the gap for email catch-up, texting, or dealing with others’ agendas. Then, sure enough, in 5 minutes you’ve got your next string of meetings! And you can forget about the “lunch break.” That was history already.
Not. Taking. Breaks. HURTS. The perpetual computer stare fogs the mind. The constantness of anything you do causes fatigue. It makes you overthink. It makes you unfocused and highly inefficient. It makes you anxious followed by frustration & agitation. Sometimes something “good” happening can leave you feeling overwhelmed or empty, because you’re on empty.
In the end, it directly impacts well-being, leading to burnout, stress and anxiety in people & increases in inefficiency, regrettable turnover, absenteeism & presenteeism in the workplace. Watch out, bottom line.
When, Why & How To Take GOOD Breaks
WHEN
Time management has been the devil for me for years. My wife would concur. So I studied my day, how long things actually took and how long it took to start feeling burnt out. I knew breaks worked, but I wanted to strategically use them at proven points of time.
What I found was that the point of diminishing returns for me – what I’ll call my “breaking point” (pun completely intended) – usually starts at 70 minutes of consecutive work on something. The fade begins… At 2 hours, it escalates. At 3 hours, it’s almost irreversible. I feel like a dog food milkshake. The scary part? The longer you wait, the harder to break.
So here’s my fix:
- Perfect world: At least 10 minute break every hour.
- More Realistic: For longer periods, do 10 minutes times the # of hours worked consecutively (i.e. 2 hours worked = 20 minute break).
- Never: Work past 2.5 hours straight without a break.
On paper, “taking breaks” seems like a pretty self explanatory concept… in terms of how & why to do it. So why then, do people not take them? Here are some overlooked and fairly obvious thoughts to plant in your mind to take powerful, HEALTHY breaks.
WHY
- Fill Up The Tank – You’re moving, but you’re dragging. You’re operating on 1 cylinder. Refill the tank so you can come back ripping.
- Increase Productivity – The amount of time it takes me to do something decreases at least 50% when I’m feeling refreshed.
- Drive Creativity – Not only will you come back from a break with a clear mind ready to think & work creatively, but you’ll probably come up with your best idea while ON your break.
- REPRIORITIZE – I usually know I’m ready for a break because I’m doing worthless tasks, looking for emails 1 at a time, and likely driving somebody else’s agenda. I take quick breaks, come back and make a quick list of the 3-5 things I’m doing next.
- Try From a Different Angle – I solve my biggest challenges not by trying harder, but by not trying at all. After a 3-hour problem, I end up figuring it out on a 20-minute walk.
- There Is More to Life Than Work – Take a look at the water down the street, beauty of nature, or hang with your family for a minute – whatever you have at your fingertips. Life is worth more than your stress-driven paycheck.
- Get Happier – If you do this enough, you will feel happier and literally, live the idea of “balance”. And you’re doing it for yourself – nobody else.
- You Won’t Feel Behind Aymore – Doesn’t everybody in 2021 just feel like they’re constantly behind? The world isn’t going to slow down – and you won’t ever be fully caught up. Might as well create moments that matter to appreciate & feel present.
HOW
- Phoneless Walk – Good friends at my last company knew my secret. Laps around Bryant Park. Wherever you are, leave the phone & go. Enjoy the peace / quiet / people-watching, whatever. Bring the pup. Take a load off. Feel the breeze.
- Read Anything – There are a million things more soothing to look at than a computer or phone. For me – #1 is a book. 5-10 pages will clear the mind.
- Meditate – If you asked me for the one thing that derails my day when skipped? It’d be meditation. If you’re a beginner, check my post on Meditation.
- Do a Brain Dump – When I’m overworking & feeling anxious, it’s an easy solution – make a list. Get everything out of your mind & onto paper. And prioritize the most / least important things to worry about. Ask yourself WHY & literally write the answer. You’ll be good in a jiffy.
- Take a Jog – When it’s nice out & I have an hour to kill – there’s nothing I enjoy more than good tunes & an adventurous jog. I’ve always come up with my best, most lasting ideas here.
- Play With Your Dog – Well, I’m always learning from Billy Goat – he’s my buddy. So 10 minutes with him is worth its weight in gold. Think about how simple & chill their lives are.
- Take a Nap – I’m a fan. I don’t do it that often, but when I need it, I know it and I do it. Why do you think big tech companies put napping pods in their buildings?
Take Control & Create The Balance You Seek
In an age of constant notifications, vibrating phones & texts as the new email – everybody is behind. Made worse by COVID, I believe a sad reality is that most people are facing a major lack of balance and seeking real inner joy.
Breaks are short enough to keep the momentum of the day, but long enough to recharge, refuel & reprioritize. Do it enough and you’ll start to realize that there is a real world outside of work, life is good and everything IS going to be ok.
Breaks. They’re not rocket science, but they’re not happening.