Planning Breaks to Refresh and Recharge

The most underrated productivity hack? Taking breaks. But not just any break. Science says there’s a right way to do it. Here’s how to restore your energy (and do better work) in 5 proven steps: Rule 1: Something > nothing Even short breaks matter. Try the 20-20-20 rule: → Every 20 minutes, look at something 20 feet away for 20 seconds. You’ll reduce fatigue and give your brain a much-needed pause. Micro-breaks add up. Rule 2: Moving > stationary A walk beats a sit. Movement restores energy and improves mood. Just getting up and walking a few minutes can refresh your mind for your next task. Rule 3: Social > solo Breaks with people restore us more than breaks alone even if you’re introverted. Chat with a colleague. Call a friend. Grab coffee with someone you like. Connection is a powerful recharge. Rule 4: Outside > inside Nature boosts energy and creativity. You don’t need to hike a mountain just walk down a street with trees. Studies show even light exposure to green space can reduce stress and elevate performance. Rule 5: Detached > distracted A break isn’t scrolling Instagram. Leave your phone behind. Log off. Step away. Real breaks require real detachment. Let your brain breathe. Try this break formula: Every afternoon, take a 15-minute walk outside With someone you like Talking about anything except work Without your phone Do it daily. Schedule it like a meeting.

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. 

Long-term success is not sustainable. Unless you make rest part of the strategy. Most high-achievers are taught to grind: ❌ Push through exhaustion ❌ Collapse on the weekend and call it recovery ❌ Delay joy until the work is done But that rhythm is what breaks us. Burnout isn’t weakness. It’s your system asking for change. If we want long-term success, rest must be part of the strategy. 💡 We can’t be passive about rest. We need proactive Productive Rest. That’s intentional. Restorative. Rhythmic. 🎶 Productive Rest is a deliberate approach to recharging your system so you can perform at your peak. Not all rest is created equal. To truly recharge, you have to redefine what rest means to you. → What restores your mind? → What replenishes your energy? → What reconnects you with joy? Here’s how to make rest your competitive advantage: 1. Strategic Pauses 🌱 • Schedule rest before you need it • Build micro-recovery into your day • Take time between major decisions • Protect white space to let in new ideas 2. Rest That Actually Restores ⚡ • Match your recovery to your energy patterns • Design your space to support calm • Choose activities that rejuvenate you • Participate in experiences that light you up 3. A Rest Rhythm You Cherish 💫 • Build a daily rhythm that nourishes you • Anchor your restoration rituals • Set up a cadence for different types of rest • Include wholistic modalities and adventure Most people confuse escape with recovery. But real rest isn’t passive, it’s powerfully intentional. Ditch the habits that drain you. Protect the habits that restore you. 🌿 Because rest isn’t the opposite of productivity. It’s what makes sustainable success possible. ✨ Make a list of your preferred productive rest activities you can draw from to build into your rhythm What’s your favorite way to rest productively? Share below 👇 ~~~ 💫 Repost to remind someone that rest powers performance ➕ Follow @EmmaKViglucci for insights on conscious achievement and sustainable success