Let’s start with the obvious. Our daily routines have been riding a mechanical bull this past year. Mine gets tossed off and lands in the sawdust every now and then. I fall into the trap of wanting to strike one more thing off my to-do list. When I’m thinking clearly, I call a time out. We can’t always do that in the age of back-to-back online meetings being scheduled for us, making water and even bio breaks tricky sometimes. Those in charge of scheduling are becoming more aware in some organizations (thankfully!).
In any case, my intuition has told me to structure my day by taking deliberate breaks for years. I wonder… am I right? Is being unproductive throughout the day, productive? How do high performers do it? The surprising answer is by stopping every hour.
The Science of One Hour On / 15 Minutes Off
Did you know that the ideal work rhythm for highest productivity is 52 minutes of focused work followed by 17 minutes of rest? This study from the Draugiem Group shared by Dr. Travis Bradberry spells it all out. The brain focuses in hourly spurts. Then it dials things back. Why not work with it instead of against it? If you structure your work day properly, you can stay at a high level of productivity and be good to yourself. Think about setting your phone alarm as a reminder.
The Best Work Pause Is an Active One.
Our bodies and minds really are meant to stop. We need water. Food. Sun. Take a moment to look out the window and see what nature’s up to. Breathe. Take a simple count of 4 seconds to breathe in and 4 seconds to breathe out. It resets your mood and oxygenates every part of you. Then, budge from that work chair already. Sitting too long is not good for our backs. Your moving parts really do need to move. Can you tell I’m a Pilates instructor on a mission?
Not sure what to do without yourself? Here are 6 suggestions:
- Stretch. Reach for the sky or touch your toes. Keep it simple and playful.
- Walk around the block. Fresh air and sun are a great creativity boost.
- Grab that water from the fridge. Our bodies are mostly liquid. We crave H2O and need it to keep our brains going.
- Hug and play with your kids or your pet. Unconditional love is the best.
- Listen to a 10-minute podcast as you move around the house or office a little bit. I like the Happiness Lab.
- Turn on a tune. Here’s a fun one. Dance around the kitchen as you grab that water.
Get back to it again, recharged. But check your back.
The Pilates instructor in me wants to remind you that you can give your body a break as you work too. First, are you sitting in an ergonomically-correct workspace? Ideally, your feet are pressed onto the floor. If you’re on tip toes, just pull something underneath to create a new, higher “floor.” This one’s hard for me at times, but it’s very important – we all need to resist the urge to lean in and look forward into the computer screen. That posture isn’t good for our bodies. Remember to keep your stomach pulled in and up so that your back rests against your chair. One last thought: self-compassion is a beautiful thing all day long. Be nice to YOU!
Thanks for pausing long enough to read this.
Let me know if you try the hour on / 15 off method and how it works for you.
