Tips for Prioritizing Breaks to Achieve Career Success

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 we talk about productivity, we often focus on time management. ⏰ And yes, how we manage our time is important. But I believe that how you manage your energy is even more important and can have a deeper impact when it comes to sustaining peak performance. It's not just about doing the right things, but also doing them at the right time, with the right energy. ⚡️ So what does that mean practically speaking? Here are some tips: 📆 Schedule Your Energy, Not Just Your Time: ○ Identify your energy peaks: Are you an early bird or a night owl? Schedule demanding tasks for your peak times and less demanding ones for when your energy dips. ○ Embrace the power of breaks: Don't push through exhaustion. Short, regular breaks can boost focus and prevent burnout. Try the Pomodoro Technique (25 minutes work, 5 minutes break) or find a rhythm that works for you. ○ Listen to your body: Pay attention to physical and mental cues of fatigue. Don't be afraid to take a walk, stretch, or meditate to recharge before diving back in. 💪 Fuel Your Body and Mind for Optimal Energy: ○ Eat for energy, not just for taste: Stock up on nutritious, whole foods that provide sustained energy. Limit processed foods, sugar, and excessive caffeine, which can lead to crashes. ○ Stay hydrated: Dehydration can zap your energy and focus. Aim for 8 glasses of water daily and adjust based on your activity level and climate. ○ Move your body: Exercise is a natural energy booster. Even a short walk or workout can improve focus, mood, and overall well-being. 💆♀️ Prioritize Rest and Recovery: ○ Get enough sleep: Aim for 7-8 hours of quality sleep each night. Optimize your sleep hygiene with a consistent bedtime routine and a dark, quiet sleeping environment. ○ Learn to say no: Don't overload your schedule. Prioritize tasks and delegate or decline those that drain your energy unnecessarily. ○ Schedule time for relaxation: Make time for activities you enjoy, whether it's reading, spending time in nature, or connecting with loved ones. These activities can help reduce stress and replenish your energy reserves. Remember, managing your energy is a journey, not a destination. Experiment with these tips and find what works best for you. Bonus Tip: Share your own energy management strategies in the comments! Let's build a community of support and learn from each other. #Productivity #EnergyManagement #PeakPerformance #WellBeing

Most leaders wear "busy" as a badge of honor. But the best ones I know prioritize strategic pauses. Last month, I took a week off in the Azores with zero agenda. No meetings. No tasks. Just space to think. At first, it felt wrong... I kept thinking: "Every hour away is lost revenue, missed opportunities." But I forced myself to sit with the discomfort. Here's what actually happened after 3 days: ↳ Ideas started surfacing without force. ↳ Problems I'd been stuck on suddenly felt simple. ↳ I reconnected with the mission behind the hustle. That break reinforced a truth I've learned over and over: 👉 Strategic distance creates strategic clarity. This is why we've built regular "Clarity Breaks" into our leadership rhythm at Fit Body. Think of it as scheduled maintenance for your brain. No laptop. No interruptions. Just space to ask better questions and hear the answers. Here's what a Clarity Break does and why every leader needs them: ✅ Creates mental bandwidth - Pulls you out of reaction mode. - Frees up space for clear, focused thinking. ✅ Resets your priorities - Urgent doesn't mean important. - Helps you zero in on what actually moves the needle. ✅ Reveals the big picture - Gets you out of the weeds so you can see your business as a whole. - Makes it easier to spot inefficiencies, gaps, and new opportunities. ✅ Simplifies decision-making - Cuts through mental clutter and low-value distractions. - Makes the right next move easier to see and act on. The best thing about Clarity Breaks? You don't need a week in the Azores to start implementing it. Start with 1 hour a week after work. Take a pen and paper. Turn off all notifications. Because sometimes breakthroughs don't come from grinding harder... They come from giving yourself space to think. — How do you step back from the chaos to refocus on what matters? Share below. 👇

The value of prioritizing breaks throughout the day shouldn't be underestimated. Make time for periodic and regular mental rest because managing your mental energy is critical to maximizing your time. I constantly have to remind myself to do this every day. I have a hard-driving personality, so it's not in my nature to step away from the task at hand. It feels like I will lose ground or miss something important, and staying "locked in" for hours on end can be addictive. How many times do we tell ourselves: - We don't have time to break away from our desk - We can't step away from what we are currently focused - We can't say "no" to that extra meeting? We do it because we think packing our day is essential to maximizing our output or yielding even a few minutes will make us fall behind. It's why so many people eat lunch at their desks, myself included. Time management has become an obsessive focus in our quest to better ourselves and be competitive. How do we manage our time better, get more done, cram more into our day? I've found that managing my energy helps me manage my focus which then helps me achieve two things: 1) Make more efficient use of the limited time I have 2) Have more stamina to sustain a higher level of overall output throughout the day I have found that intensive bouts of focus for about 90 mins followed by brief breaks helps me stay focused longer and have more sustainable energy throughout the day so that my last bout of effort is nearly as strong and focused as my first. This is consistent with the theory of ultradian rhythms which are natural 90-120 minute cycles of heightened alertness that are often followed by a subsequent decline in focus and energy. During those breaks, I truly break away. I'll take a walk around the block or pick up a book I'm reading, even if just to read a few pages--anything to provide mental relief from what I was previously doing. Afterwards, I find myself refreshed and better equipped to jump back into my work. Try it out. See if it makes reengaging with your work easier and seamless. I'll bet your creativity and your capacity for problem-solving increases. There's something about a walk around the block that helps put difficult things in perspective and brings creative new light to old problems. Don't worry--the work will still be there when you get back! #performancemanagement #performanceimprovement #executiveleadership #mentalhealth #productivity #healthandwellness

"Play" is more than just goofing off or playing games. It's about taking intentional breaks, disconnecting, and nurturing your well-being so you can crush it at work. Here's why incorporating "play" and taking time away from work is crucial: 1️⃣ Renewed Creativity: Stepping away from work sparks new connections and insights. Engaging in activities you enjoy unleashes your creative potential and leads to innovative solutions. 2️⃣ Increased Productivity: Paradoxically, taking time for play can actually enhance your productivity. When you give your brain a break, you recharge your energy levels, improve focus, and tackle tasks with renewed vigor and efficiency. 3️⃣ Enhanced Well-Being: Constant work engagement can lead to burnout and diminished well-being. By prioritizing play and taking time to disconnect, you prevent stress from taking over and foster a healthier work-life balance. 4️⃣ Improved Problem-Solving: Playful activities outside of work stimulate your problem-solving skills. Whether it's engaging in a hobby, spending time in nature, or practicing mindfulness, these activities enhance your cognitive abilities and help you approach challenges with clarity and resilience. Still not convinced? Incorporate these strategies to integrate "play" and relaxation into your work routine, and let me know how it goes. 1️⃣ Take Regular Breaks: Schedule short breaks throughout the day to step away from work and breathe. So go for a walk, sip tea, or try a mindful breathing exercise. You'll feel rejuvenated in no time. 2️⃣ Establish Boundaries: Set clear boundaries between work and personal time. Say no to work emails or business calls during leisure hours and enjoy guilt-free playtime. 3️⃣ Pursue Hobbies: Pursue hobbies you're passionate about outside of work. Whether it's painting, gardening, or playing an instrument, these activities can help you escape the grind and nurture your inner creativity. Bottom line: "Play" and relaxation aren't luxuries, they're necessities. Prioritizing "play" boosts your well-being, productivity, and satisfaction in life. So, don't snooze on "play." #Joychiever #EngagementMatters #PowerofPlay #ManagementTraining

In today's digital era, many of us are glued to our desks, navigating through a sea of emails, calls, and virtual meetings. While technology offers unmatched convenience, it unfortunately promotes a sedentary lifestyle, especially in the workplace. Sitting for prolonged periods isn't just uncomfortable; it's a significant health risk. The solution? Regular, intentional movement breaks. Here's how incorporating brief, active pauses can transform your workday and enhance your overall health: ✅ Extended sitting has been linked to numerous health issues, including heightened risks of cardiovascular diseases, diabetes, worsened back pain, and diminished mental health. Our bodies crave movement; they're not built for sitting still for hours. ✅ Physical Health: Short, active breaks boost circulation, mitigating sedentary behavior's health risks. They also ease muscle tension and combat the stiffness from long periods of sitting. ✅ Mental Clarity: Briefly stepping away from work clears your mind, lowers stress, and heightens focus. This mental refresh can spur creativity and improve problem-solving upon returning to your tasks. ✅ Productivity: Far from reducing productivity, regular breaks can actually enhance it. By warding off fatigue and maintaining energy and focus, you'll likely complete tasks more efficiently and with greater quality. Incorporating Movement Into Your Routine 🎯Set a Timer: Use reminders to take a break every hour. Many apps are designed to integrate these pauses smoothly into your workday. 🎯Stand and Stretch: Utilize breaks to stand and stretch your body. Simple stretches or yoga poses can relieve tension and improve flexibility. 🎯Take a Short Walk: A brief walk, even just around your office or home, offers both mental and physical refreshment. 🎯Deep Breathing: Include deep breathing exercises to oxygenate your brain and body, enhancing the rejuvenating effect of your break. 🎯Stay Hydrated: Drink water during your break. Proper hydration is crucial for energy and focus, often neglected during intense work sessions. 🎯Duration: Keep breaks brief, about 5 minutes, to rejuvenate without losing work momentum. 🎯Mindful Transition: After your break, realign with your tasks. A moment to refocus can help you return to work with renewed energy and purpose. Regular movement breaks are a straightforward yet profoundly effective strategy to boost physical health, mental well-being, and work performance. Movement is more than a physical health necessity; it's a key to unlocking creative and productive energy. Set that timer, and make movement an essential part of your day. #Build4Life #OWNit #EARNit #B4L #WorkplaceWellness #ProductivityHacks #HealthyHabits #MovementIsMedicine #ProfessionalWellbeing

➡️ The Unseen Cost of Constant Connectivity: Why Leaders Must Champion Real Breaks. Recently, a friend shared their struggle with the ‘always-on’ culture that’s been mounting at their work. The expectation to be constantly available, even at odd hours, was not just overwhelming but also unsustainable. ☑️The Pressure Cooker Environment: Continuous work without rest leads to a pressure cooker situation. It’s not just about the hours clocked in but the mental load that comes with it. ☑️Whole Self = Whole Success: Prioritizing your whole self isn’t a luxury; it’s a necessity. Our mental and physical well-being directly impacts our productivity and creativity. ☑️Corporate Values vs. Reality: As corporations tout values like work-life balance and well-being, it’s crucial for us, especially leaders, to ensure these are not just words but actions lived daily. 📌 Steps Leaders Should Put Into Action: 1️⃣Encourage Real Breaks: Advocate for true downtime, where employees can disconnect without guilt or fear. 2️⃣Set Healthy Boundaries: Establish clear work-life boundaries. Being on-call 24/7 shouldn’t be the norm. 3️⃣Lead by Example: Demonstrate the importance of breaks through your actions. When leaders take breaks, it sends a powerful message. 4️⃣Open Dialogue: Fosters open conversations about work pressure and mental health. It’s okay to admit when things are getting too much. 5️⃣Align Actions with Values: Ensure that the company’s stated values are reflected in its daily operations and policies. This conversation was a reminder for me. It reinforced the importance of not just taking breaks, but also creating an environment where taking care of oneself is encouraged and valued. We must live our values and encourage our teams to prioritize their well-being. Remember, a well-rested, mentally healthy team is more productive, creative, and ultimately more successful. To put this into practice, I left work early last Friday at 3 PM and went kayaking. As I glided over the water, each stroke initially brought thoughts of unresolved work issues. But gradually, my focus shifted. The rhythm of the water, the gentle sounds of nature, it all cleansed my soul. This moment of peace highlighted the stark contrast between the frantic pace of work and the calming embrace of nature. It’s in these moments of tranquility that we find true renewal. Remember, our work is important, but it’s not everything. Let’s not forget to take the time to truly live before it’s too late. PS - use all of your PTO. #KayakingForTheSoul #WorkLifeHarmony #NatureHeals #LeadershipLessons #WorkLifeBalance #MentalHealth #CorporateCulture #Leadership #SelfCare

I've skipped out on more weekends of fun than I really want to admit... There was always more work to do... Something else to work on... Glued to your screens all weekend? Skipping those special moments for more work? That's a recipe for regret... Did you know continuous work without breaks can hamper creativity and reduce overall productivity? I've been guilty of overlooking the weekends, thinking more hours would lead to more success. Error: Neglecting quality time with loved ones. What if I told you there's a healthier way? Prioritize those precious weekend moments! Still on the fence? These insights, benefits, and small steps to a balanced life might help: ====== **Benefits of Disconnecting on Weekends:** ✅ Rejuvenated Mind & Body ✅ Strengthened Family Bonds ✅ Boosted Creativity ✅ Elevated Mood & Happiness ✅ Enhanced Focus for the Upcoming Week ✅ Reduced Risk of Burnout ✅ Improved Sleep Quality ✅ Increased Life Satisfaction Sounds rejuvenating, doesn’t it? But, are you aware of the flip side? ====== **Consequences of Continuous Work:** 🛑 Elevated Stress Levels 🛑 Strained Relationships 🛑 Declining Mental Well-being 🛑 Physical Health Challenges 🛑 Reduced Work Efficiency ====== **Redefining Weekends - Did You Know?** 🌳 Nature Walks: Spending time in nature can reset your mind and reduce anxiety. 👪 Quality Time: Engaging in activities with loved ones can release oxytocin, the bonding hormone. 📚 Read A Book: Reading can transport you to a different world, providing an escape. 🎨 Hobby Hour: Pursuing a hobby can be therapeutic and elevate your mood. ====== **Tips to Truly Disconnect:** 📵 Digital Detox: Limit phone and email checks. 🌿 Embrace Nature: Plan short getaways or local nature walks. 👨👩👧 Family First: Engage in family activities – board games, picnics, or movie nights. 🙌 Self-Care: Don't forget to pamper yourself – maybe a spa day? 🎶 Tune In: Listen to uplifting music or podcasts. 🤸♀️ Physical Activity: Engage in some form of exercise – yoga, cycling, or just dancing! 🛌 Rest: Never underestimate the power of a good nap! ====== 👪 + 🌳 = ❤️🧠 Life's moments are fleeting. Let's ensure we don't miss out on the special times with our loved ones, all for a few extra hours of work. Remember, balance is the key to a fulfilling life.

Once in a while, someone on my team will come up to me with a challenge: “I’m stuck.” They may be stressed out about something, thinking too hard, or facing a creative block. My best advice is to do what I’ve done for most of my life: take a break and focus on something else, unrelated to work. That may mean going on a walk, hitting the gym for a quick workout, or calling a friend. As someone with limited time and a lot to accomplish, taking a break can feel hard to do, but it’s important. Even ten minutes can help reduce fatigue, reinvigorate the mind, and spark creativity. What’s most important is that the activity you choose has nothing to do with your job. If you simply switch from one task to the next, you might get more frustrated or go down a different rabbit hole. Do something fun. Do something relaxing. Give yourself a break. This is a big reason why I love exercise and movement in general. Yoga and other routines put my mind on something other than the work I have to do. They challenge me to use other parts of my brain and think differently. Whether it is a long, tough workout or a quick walk around the block….when I return to what I was doing before, I have a better perspective. Studies have also found that this is helpful for learning too - a short break after taking in new information helps with retention. Take breaks often, even if you’re not stuck. It’s how we learn new things, develop insights into the world around us, and get around obstacles in our path.

I used to be guilty of taking breaks, but not now! During a recent self-analysis, I have realized that taking a moment to step back and recharge is not a luxury; it's a necessity for sustained productivity and well-being. As entrepreneurs, we are the driving force behind our businesses, and neglecting our own mental and physical health strongly hinders the smooth functioning of our endeavors. Therefore in my opinion embracing guilt-free breaks is indispensable for entrepreneurial success! But how do we ensure that our breaks are guilt-free? Here are some tips I follow: - Schedule your breaks just like you schedule your work tasks (in advance) - Communicate your break times to colleagues, clients, and team members.  - Breaks don't always have to be lengthy, short breaks planned well are good too! - Step away from your work environment both physically and digitally. Resist the urge to check emails, messages, or work-related notifications  - Use your breaks to do things you genuinely enjoy like reading a book, listening to music or just taking a hobby break! So next time when guilt sneaks in during a work break, tell yourself, “Breaks are not a luxury; they are an investment in your productivity, creativity, and overall success.” By prioritizing guilt-free breaks, you're not only benefiting yourself but also contributing to a more sustainable and thriving work culture. How frequently do you take breaks from work? Let’s talk! . . . #entrepreneurship #breaks #worklifebalance