How to Improve Focus with Short Breaks

We're not using our time wisely. Juggling a multitude of responsibilities as a female founder is no easy fit. It’s Tuesday. Your client has called an emergency meeting. You are a small company and one of your key personnel has called in sick. You have a tight deadline coming up. Your car needs to go to the garage. Your child has a docs appointment this week. Your kids schools have their conferences on this week. Your husband is out of town. You’re a single mother. Period! Your mind just can’t focus right now. You get the point!! What lies ahead doesn’t have to feel like a hustlers life. Here’s a simple technique can help boost your productivity during the few hours you have for work. The Pomodoro Technique is my go to nowdays and it works wonders. Here's how you can implement it in your daily routine: 📌First, set aside a couple of hours each to focus on your business. 📌Call this your focus time and allow yourself to believe that if you do not show up for it, you are stealing from your business. Set Up Your Environment Create a distraction-free workspace by: - Turning off notifications on your devices - Using website blockers to limit access to distracting sites - Finding a quiet space to work or using noise-cancelling headphones Plan Your Tasks Start your day by: - Identifying your most important tasks - Breaking larger projects into smaller, manageable tasks - Estimating how many pomodoros each task will take Use a Timer Choose a timer that works for you: - A physical timer (like the original tomato-shaped one) - A digital timer app on your computer or phone - A web-based timer like Pomodor or Marinara Timer Follow the Pomodoro Cycle 1. Set your timer for 25 minutes 2. Work on a single task with full focus until the timer rings 3. Take a 5-minute break 4. Repeat steps 1-3 four times 5. After four pomodoros, take a longer 15-30 minute break Track Your Progress Keep a record of your completed pomodoros to: - Measure your productivity - Identify areas for improvement - Motivate yourself to stay consistent Adjust as Needed Customize the technique to fit your work style: - Experiment with different work/break intervals - Adapt the method for meetings or collaborative work - Be flexible with unexpected interruptions Stay Consistent Make the Pomodoro Technique a habit by: - Using it regularly, even on busy days - Gradually increasing the number of pomodoros you complete - Reflecting on your progress and adjusting your approach as needed The key to making this a success is to maintain focus during work intervals and truly disconnect during breaks. With practice, you’ll be amazed at how effective you can be. Let me know which technique works for you in the comments.

Regular, short movement breaks are powerful. I never realized how much they could sharpen my productivity until I began setting a timer to remind myself to stand up every hour. And I mean truly stand up - walk away from my desk, roll my shoulders back, take deep breaths. I would feel the energy flow back to me and the tension release from my muscles. It's amazing how much better I felt after just a few minutes of movement. It helps me return to my tasks with renewed vigor and inspiration. And I can accomplish more in less time too. Science backs this up. Studies show that movement boosts our mental and creative performance, as well as our physical health. So, I invite you to join me in this simple practice. Every hour, do something that makes you feel good: 🌟 Walk around the building  🌟 Stretch by your desk  🌟 Put on a song for dancing You’ll be amazed by the difference it makes. Movement breaks are not only good for your work, but also for your mind, body, and soul. Move more to live better.

Recharge to Achieve More Happy Tuesday, high achievers! Today, let's take a look at a powerful productivity hack – taking strategic breaks. As a high-performance health coach, I often see busy executives and entrepreneurs overlook the importance of breaks. But here's the twist: to achieve more, sometimes you need to step back. 🔬 Why Breaks Matter: Your brain isn't designed to focus for long hours without a break. Prolonged concentration drains your mental energy, leading to decreased productivity and potential burnout. Research published in the journal Cognition finds that brief diversions from a task can dramatically improve one's ability to focus on that task for prolonged periods. 🍅 The Pomodoro Technique: One effective way to structure your breaks is the Pomodoro Technique. Here’s how it works: Focus on a task for 25 minutes, then take a 5-minute break. Every four cycles, take a longer break of 15-30 minutes. This method, backed by psychology, helps maintain high levels of focus while preventing mental fatigue. 🌬️ Mindful Breathing Breaks: During your short breaks, try mindful breathing exercises. Just a few minutes of deep, intentional breathing can reset your mind, reducing stress and anxiety. This practice can enhance your cognitive flexibility, as suggested by a study in Frontiers in Psychology, making you better at switching between tasks and coming up with innovative solutions. 🌳 Nature Breaks: If possible, step outside. A change of scenery, especially one that involves nature, can be incredibly rejuvenating. According to a study from the University of Michigan, walking in nature or even just viewing pictures of the natural world can enhance attention and memory performance. 💡 Customize Your Break Strategy: Remember, there's no one-size-fits-all approach. Some may prefer a 5-minute walk, while others might benefit from a quick meditation or listening to music. The key is to disconnect briefly from work and give your brain a chance to refresh. 🎯 The Outcome: By incorporating regular, mindful breaks into your workday, you’re not losing time; you’re investing in sustained productivity and mental sharpness. You'll find that you can make decisions more effectively, approach tasks with renewed energy, and ultimately, achieve your goals with greater ease. Try implementing strategic breaks into your routine this week, and share your experiences. What kind of breaks work best for you? #StrategicBreaks #SustainedProductivity #Build4Life #B4L #OWNit #EARNit #Focus

🧠 ADHD Brain Hacks: My Top 3 Strategies for Turning Distractions into Fuel 🚀 Let's face it, fellow ADHD entrepreneurs, our brains are wired slightly differently. 😅 Distractions are a part of our day-to-day life, but here's the silver lining: we can convert these distractions into our secret strength! 💪 Here are my top 3 ADHD brain hacks: 1️⃣ "The Distraction Notebook" Hack: Always keep a notebook 📒 or a digital document 💻 at hand. When an unexpected thought crosses your mind, jot it down promptly and refocus on your task. This technique helps in clearing your mind, providing the assurance that those ideas will not be forgotten. 2️⃣ "The Micro-Focus" Hack: Instead of attempting to concentrate for extended periods, try setting super-concentrated work bursts (25 minutes is an excellent starting point ⏰). Take a brief break, then repeat. This approach leverages our innate ability to hyperfocus. 3️⃣ "The Embrace the Squirrel" Hack: Occasionally, our brains necessitate a change of rhythm. 🔄 Rather than resisting it, take a brief break and engage in something entirely different (like a quick walk 🚶♂️ or watching a funny video 📺). This strategy can rejuvenate your mind and trigger fresh ideas. 💡 What are your favorite ADHD brain hacks? Feel free to share your methods in the comments below! 👇 #ADHD #Neurodiversity #Entrepreneur #ProductivityHacks #BrainPower 🧠