Are you all taking care of yourself throughout your day the way you should be? Show of hands….
come on let’s see them…
um hm….
That’s what I thought. I bet you are working all day, eating your lunch at your desk, sitting hunch-backed in your old desk chair, surviving off of coffee and, well probably just coffee and by the end of the day you are resembling a creature from the Gringotts Vault.
We need to do better for ourselves. You’ve heard me and every airline attendant say it, you must take care of yourself before you can take care of others. Taking regular breaks throughout your workday is crucial for maintaining productivity and mental well-being. Simple activities can help you de-stress and refocus, allowing you to be more effective in your tasks. In this post, we’ll explore various quick ways to recharge during your workday, ensuring you stay energized and engaged.
But first, a quick tip on how to make sure you get these breaks throughout your day:
Schedule your working time in Pomodoro-esque blocks. I do not limit my working blocks to only 25 minutes though. Schedule a working block according to the time and attention you have available. Then do not schedule your next working block right away. Schedule it for 15-30 minutes later. For example, create a working block of 1 hour and 40 minutes, then do not schedule anything for the next 20 minutes. After the 20 minutes schedule your next working block again depending on the time and attention you have available.
Stretching exercises
Neck Rolls: Long hours at a desk can lead to tension and stiffness in the neck and shoulders. To alleviate this, gently roll your neck in a circular motion. Start by moving clockwise for a few rotations, then switch to counterclockwise. This simple exercise helps relax tight muscles and improve circulation in the neck area.
Shoulder Shrugs: Shoulder shrugs are perfect for releasing built-up stress and tension in your shoulders. Lift your shoulders up towards your ears, hold for a few seconds, and then release them down. Repeat this movement several times to help ease tension and promote relaxation.
Seated Torso Twists: This stretch is great for enhancing back flexibility and relieving stiffness. While sitting, place your left hand on your right knee and gently twist your torso to the right. Hold this position for a few seconds before switching sides. This exercise helps stretch the spine and improve mobility.
Deep Breathing
Deep breathing is a simple yet powerful technique to reduce stress and improve mental clarity. Try this exercise:
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale gently through your mouth for a count of four.
- Repeat this cycle for a few minutes to help calm your mind and lower your stress levels.
Short Walk
Taking a short walk can invigorate both your body and mind. Aim for a quick 5-10 minute stroll, preferably outside if possible. Fresh air and natural light not only boost your mood but also improve circulation and offer a refreshing change of scenery.
Hydration Break
Proper hydration is crucial for maintaining energy levels and cognitive function. Make it a habit to drink water regularly throughout the day. Keeping a water bottle at your desk can serve as a visual reminder to stay hydrated.
Mindfulness or Meditation
Engaging in mindfulness or meditation practices can significantly reduce stress and enhance focus. Use apps like Headspace or Calm for guided meditation sessions, or simply take a few minutes to close your eyes and concentrate on your breath. This practice helps center your thoughts and promotes mental clarity.
Healthy Snack
A good snack can stabilize your blood sugar levels and provide a quick energy boost. Opt for snacks that are high in protein and fiber, such as almonds, yogurt, or a piece of fruit, to keep your energy levels steady.
Desk Yoga
Desk yoga offers a series of stretches that can help relieve tension and improve flexibility without leaving your workspace. Try these simple poses:
- Seated Cat-Cow Stretch: Sit with your hands on your knees. Arch your back and look up, then round your spine and tuck your chin. This stretch helps alleviate back stiffness and improves posture.
- Seated Forward Bend: Sit up straight and slowly bend forward from your hips, reaching for your toes. This stretch targets the hamstrings and lower back.
- Seated Eagle Arms: Cross one arm over the other and try to touch your palms together. Lift your elbows and stretch your upper back and shoulders.
Laugh Break
Laughter is a great way to reduce stress and boost your mood. Take a few minutes to catch up on funny memes or texts from friends. Laughter triggers the release of endorphins, which can help alleviate stress and enhance overall well-being.
Journal
Journaling is a powerful tool for mental clarity and emotional well-being. Take a few minutes to jot down your thoughts. Try these prompts:
- Write down three things you’re grateful for.
- Describe how you’re feeling and why. This practice helps you process emotions and focus on positive aspects of your day.
Quick Clean-Up
A cluttered workspace can be a source of distraction. Spend a few minutes tidying up your desk:
- Throw away unnecessary items.
- Organize your papers and supplies. A clean and organized workspace can improve focus and efficiency.
Text a Friend
Reaching out to a friend or colleague can provide a much-needed mental break. A quick text exchange can lift your spirits and offer a brief escape from work-related thoughts.
Read
Reading can provide a mental escape and stimulate creativity. Choose something unrelated to work to give your mind a true break. Even a few pages of a novel or an interesting article can offer a refreshing pause.
Creative Break
Engaging in a creative activity can stimulate different parts of your brain and help reduce stress. Try:
- Sketching or doodling.
- Writing a short poem or story. These activities can provide a satisfying creative outlet and help recharge your mental energy.
By incorporating these quick and simple recharge strategies—whether it’s stretching, deep breathing, or engaging in creative activities—you can boost your productivity, reduce stress, and create a more balanced work environment. Remember, even a few minutes dedicated to self-care can make a significant difference in how you feel and perform. So, take time for yourself and enjoy the positive impact these breaks can bring to your workday.
