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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
A few ideas to help you recover physically and mentally.
With a huge to-do list in front of your eyes, taking breaks seems like an unaffordable luxury. But they are necessary not only for health, but also to increase efficiency. Authors of popular productivity books have shared their tips.
5-15 minutes
Move
Carson Tate, author of Work Easy. An individual approach to increasing productivity”, advises to completely disconnect from work during a break. Stop snacking and looking through your mail at the same time.
Move: go down and up the stairs, take a walk outside, do some push-ups or jumps. Movement will increase concentration and creativity. “It doesn't matter what you do, the main thing is to warm up,” says Tate. "A five-minute break can be even more effective than a half-hour if you include movement."
Relax
And sometimes the most productive thing is to do nothing. Maura Thomas, author of Work Without Walls, advises against looking at your to-do list during breaks. Practice meditation, practice mindfulness, or just breathe deeply. “These techniques will help you to cheer up, no matter how much time you have: two minutes or twenty,” says Thomas.
Or just look at the greenery outside the window and dream. According to researchers Green micro-breaks: Viewing workplace nature improves mood and performance., these “green” mini-breaks improve concentration and efficiency.
30 minutes
Don't sit still
Laura Stack, author of The Exhaustion Cure, recommends taking a brisk walk. If the weather does not allow, go down and up the stairs several times. “When you sit at your desk for hours, your energy levels drop,” Stack says. "Make the most of what you have: walk through the parking lot or all floors of the building, use a regular ladder as a simulator."
Clear the table
Another option is to clean up your workplace. Regardless of the connection between clutter and creativity, table chaos is stressful. A desk littered with papers makes you feel like you're not doing the job. It is possible that somewhere in this mess there are documents that require your attention.
Chat
Communication will also help you relax. Call a friend or chat with a colleague. Don't talk about work, find other topics.
60 minutes
Take a walk
Don't stay at work, have lunch at a coffee shop, or meet a friend. According to Thomas, it will help you relax, reduce stress and energize. Or have a coffee with your coworkers. Strengthening working relationships is good for your career.
Write down your thoughts
When you don't feel like going out anywhere, throw out all the accumulated thoughts on paper. This will free you from them and evaluate them more objectively. If you have a big project ahead of you, write down your plans. When it’s time to get to work, you’ll be prepared.
Read
Take a break from the screen and read a book. Reading can sometimes relieve stress even more effectively than music or a walk. It calms and helps to forget about your problems for a while.
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