Encouraging Healthy Breaks To Boost Mental Health

You’re not burned out—you’re just taking breaks the wrong way. Here’s how to fix it, based on science. Want to perform better? Take better breaks. Breaks today are where sleep was 15 years ago—underrated and misunderstood. But how you take a break matters. Most people think more work = more productivity. But research shows that strategic breaks are the real key to staying sharp. The problem? Most of us take breaks that don’t actually help. Scrolling alone at your desk? Not it. Here’s how to take a break that actually works: Move, don’t sit – Walk, stretch, or get outside instead of staying glued to your chair. Movement resets your brain. Go outside, not inside – Fresh air and sunlight restore energy and boost creativity. Be social, not solo – Breaks are more effective when taken with someone else. Fully unplug – Leave your phone. No work talk. No emails. No scrolling. Just a real reset. Try this: Take a 10-minute walk outside with a colleague. Talk about anything but work. Leave your phone at your desk. Watch how much better you feel—and perform. Breaks aren’t a luxury. They’re a performance tool. Treat them like it. Got a break routine that works for you? Drop it below Or send this to someone who needs a real break.

Refuel to Recharge: Why Leaders Must Pause to Propel Forward In a world that glorifies the grind, taking time to pause can feel counterintuitive. Here is what I choose to believe: resilience isn’t built in the hustle—it’s built in the recovery. We have all seen various research which shows that micro-breaks of just 10 minutes can significantly reduce fatigue and boost energy and creativity. Longer breaks amplify these benefits, improving focus and decision-making—critical for leaders navigating complexity. Yet, the stakes are high: In a recent Gallup study they indicated that “66% of employees report feeling burned out, costing businesses an estimated $322 billion annually in lost productivity and healthcare costs”. That’s staggering. And, as I reflect on this and my personal experiences and observations; I’ve learned that refueling isn’t a luxury—it’s a leadership strategy. When I take time to recharge, I lead with clarity, empathy, and purpose. It allows me to drive progress without depleting resilience. Here are 3 ways leaders can refuel and remain resilient: 1. Schedule Micro-Pauses – Step away for 10 minutes to breathe, reflect, or walk. It’s a reset button for your brain. 2. Protect Boundaries – Block “focus time” and unplug to restore mental energy. 3. Model Recovery – When leaders normalize rest, teams feel permission to do the same—reducing burnout across the board. “Resilience isn’t about being unbreakable; it’s about putting the pieces back together and moving forward with renewed strength.” – David Goggins Your leadership impact depends on your energy. How are you refueling today? References Micro-breaks and energy boost: https://lnkd.in/gnnQcYeM Burnout prevalence – Gallup, State of the Global Workplace Report: https://lnkd.in/gghDTJYi Cost of burnout – World Health Organization: https://lnkd.in/gMbjSpTN Quote – David Goggins: https://davidgoggins.com/

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.