Experts suggest that taking a pause in the middle of the day to read, paint, listen to a podcast, or work on a puzzle can be restorative and boost productivity. A break can increase our positive emotions, and can reduce our levels of stress, anxiety, and depression. Leisure activities can also lower cortisol levels, blood pressure, heart rate, and even decrease pain.
Here are some tips to incorporate break times into your busy schedule.
B-R-E-A-K T-I-M-E Tips
Be Creative. Beat Boredom by doing something you haven’t done in quite some time. Write a letter, call someone you haven’t talked to in awhile, or pick up garbage in your community. The possibilities are endless.
Reclaim your schedule. Block out 15 minutes of your day to just pay attention to your breathing, do nothing, or enjoy silence!
Examine your priorities. Many of us were raised with the idea that “work trumps family”. The result is that relationships important to us are neglected. Are your actions demonstrating what is really important to you?
Attend to your body. Pay attention to and be curious about the way your body communicates with you. Perhaps rest would be called for instead of another cup of java.
Be Kind to yourself. Making changes is challenging. Small shifts over time will compound and make a difference. The goal is to make changes that are sustainable for the long haul.
Turn off your devices. Turn your phone off/put it out of sight when you’re around loved ones! And if you want to get more sleep, turn off all tech at least one hour before you want to go to bed.
Imagine, daydream and doodle. There’s a reason that we now have colouring books for adults! Invest in some pencil crayons or markers and have fun on a blank page. You may even try drawing with your non-dominant hand to see what that is like.
Make time for “Me time”. No one is going to do this for you. Only you can take charge of your life and learn how to lead yourself. “Me time” doesn’t need to be an extravagant time away from home. It can be 5 minutes of quiet in your car or locking the bathroom door to have a bath or shower.
Exercise. Even 10 minutes a day of movement is better than no movement at all. Exercise is known to boost our “feel good” hormones as well as our mood. The trick is to overcome inertia and just start moving.
When you are tempted to push through yet another email or meeting, remind yourself that taking a break will be beneficial. Plan for it. Prioritize it. And make it happen. Put even one of these tips into practice for 8 weeks and let me know how your life is changed! You can do it.
Patricia Berendsen
RMFT, RSW, RP, SEP