Importance of Rest and Breaks for Productivity

One thing I wish my 25-year-old self knew: Rest is productive. In my early days as a doctor, I didn’t use to give much thought to rest. When I became a mother, I would actively avoid using up the 20 minutes/day lunch break offered by my 9-5. I would see patients during that time so I could go home early and spend time with my children. As a result, I got irritable often and eagerly awaited weekends and vacations. Since then, I actively schedule rest time during my day. There are three types of breaks every working professional should take: 1) Micro breaks (less than 10 minutes) 🌿 Such breaks allow the brain to recharge. By taking a few moments to do nothing, enjoy nature, or watch something amusing, we provide our minds with the opportunity to rejuvenate. 2) Long breaks (over 20 minutes) 🕛 In today's hybrid work models, it's common to have lunch at our desks, attempting to multitask. Unfortunately, this does not provide the necessary mental rest. To fully benefit from a break, it is important to step away. You can sit with friends or alone, savor your meal, do a short meditation, or go on a walk. 3) Extended vacations🏖️🌴 Many people accumulate unused vacation days, which often go to waste. It is vital that we embrace and utilize every opportunity for a vacation. During this time, whether we explore nature, visit new places, or tend to personal matters, our brains have the chance to recharge. Vacations result in improved productivity, increased well-being, and the resolution of accumulated fatigue. I would like to add a 4th as well… 4) Thinking time 💭 Mental workers — people who do cognitively demanding work — should dedicate uninterrupted blocks of time to just… think. 🧘🏻 During this time, you create a distraction-free space where you can ideate, find answers to questions, or just reflect. Thinking time can be scheduled weekly or monthly, and even incorporated into vacations. ⏰ Remember, there are various ways to incorporate breaks into your routine, so choose what suits you best. In my own practice, I allocate a two-hour gap in my schedule between seeing patients in the morning and the afternoon. ☀️ During this break, I go for a walk or indulge in cooking and allow myself to feel completely rested before the next session. This routine has made a remarkable difference in my energy levels, eliminating irritability and preventing fatigue at the end of the day. Whether you are employed or self-employed, I encourage you to make the most of every break. Rest is invaluable for resetting the brain and achieving productivity in both personal and professional life. #rest #worklifebalance #brainhealth #productivity

The value of prioritizing breaks throughout the day shouldn't be underestimated. Make time for periodic and regular mental rest because managing your mental energy is critical to maximizing your time. I constantly have to remind myself to do this every day. I have a hard-driving personality, so it's not in my nature to step away from the task at hand. It feels like I will lose ground or miss something important, and staying "locked in" for hours on end can be addictive. How many times do we tell ourselves: - We don't have time to break away from our desk - We can't step away from what we are currently focused - We can't say "no" to that extra meeting? We do it because we think packing our day is essential to maximizing our output or yielding even a few minutes will make us fall behind. It's why so many people eat lunch at their desks, myself included. Time management has become an obsessive focus in our quest to better ourselves and be competitive. How do we manage our time better, get more done, cram more into our day? I've found that managing my energy helps me manage my focus which then helps me achieve two things: 1) Make more efficient use of the limited time I have 2) Have more stamina to sustain a higher level of overall output throughout the day I have found that intensive bouts of focus for about 90 mins followed by brief breaks helps me stay focused longer and have more sustainable energy throughout the day so that my last bout of effort is nearly as strong and focused as my first. This is consistent with the theory of ultradian rhythms which are natural 90-120 minute cycles of heightened alertness that are often followed by a subsequent decline in focus and energy. During those breaks, I truly break away. I'll take a walk around the block or pick up a book I'm reading, even if just to read a few pages--anything to provide mental relief from what I was previously doing. Afterwards, I find myself refreshed and better equipped to jump back into my work. Try it out. See if it makes reengaging with your work easier and seamless. I'll bet your creativity and your capacity for problem-solving increases. There's something about a walk around the block that helps put difficult things in perspective and brings creative new light to old problems. Don't worry--the work will still be there when you get back! #performancemanagement #performanceimprovement #executiveleadership #mentalhealth #productivity #healthandwellness

The most productive 10 minutes of my day. It’s simple, but effective. Most of us have been taught productivity backwards. We see rest as a reward for hard work. But top performers? They see rest as a strategic weapon. Consider this: • A NASA study found a 26-minute nap improved pilot performance by 34% • Professional athletes build recovery into their training • Musicians practice in focused bursts, not marathon sessions • Top chess players take more breaks between moves than amateurs - not fewer Yet we ignore these signals when it comes to our own performance. Here are 4 counter-intuitive ways I've learned to leverage rest for better results: 1. 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰 𝗶𝗻𝗰𝗼𝗺𝗽���𝗲𝘁𝗶𝗼𝗻 Here's something that sounds wrong but works: Stop working while you still know what to do next. Mid-task, mid-sentence even. Your brain will process it in the background, and you'll start stronger tomorrow. 2. 𝗣𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗲 𝗽𝗿𝗼𝗰𝗿𝗮𝘀𝘁𝗶𝗻𝗮𝘁𝗶𝗼𝗻 Sometimes, the best thing you can do for a problem is to walk away from it. That presentation you're stuck on? Your subconscious mind will work on it during your break. Trust the process. 3. 𝗧𝗵𝗲 𝟱𝟬/𝟭𝟬 𝗿𝘂𝗹𝗲 Your brain operates in focused cycles called ultradian rhythms. To operate efficiently it helps to take intentional breaks. 50 minutes of focused work followed by 10 minutes of rest. This can help you produce better quality results while not becoming burned out. 4. 𝗪𝗼𝗿𝗸 𝗶𝗻 𝗿𝗲𝘃𝗲𝗿𝘀𝗲 Most people work until they're tired. Instead, schedule your rest first. Block those breaks in your calendar before the meetings flood in. It's not lazy, it's strategic energy management. The most successful people I know aren't the ones who work the most hours. They're the ones who protect their rest like it's their most valuable asset. What counter-intuitive rest practice works for you?

Mark Zuckerberg does jiu jitsu. Richard Branson is known for kitesurfing. Many other leaders have their own similar hobbies. The reason is almost always the same: Six years ago, I hired a business coach. I thought I was getting help with growing my business, but hardly talked about my business at all. Instead, we talked about my health, routines and mental frameworks. We talked about how little time I took for myself. That’s when I learned about the power of full-focus hobbies. Full-focus hobbies require 100% of your attention. Zuckerberg told Joe Rogan the reason he does jiu jitsu is it’s “primal” and boosts his energy and focus at work. He has to be all in. There’s something about switching your brain “off” in a hobby like this that’s powerful. I started playing Sunday night hockey. Come Monday morning, I found I was energized and inspired. My mind was clearer. Solutions to problems came easier. I felt happier. Now, Sunday hockey is a necessity. There are 5 takeaways from this that have made me a better leader: 1. Stress needs an outlet Work stress is clingy. It follows us home and disrupts our personal time. According to Microsoft’s Work Trend Index, 53% of leaders are burned out. Activities that demand 100% focus force you to step away from stress and give your mind the recovery it truly needs. 2. Creativity must be replenished Creative problem-solving is critical for doing your best work. Our creative capacity must be refueled. It’s not infinite. A study from the University of Florida found over 40% of creative ideas come during times of rest. Hyper-focus creates tunnel vision, blocking out the bigger picture. Stepping away from work inspires creativity and problem solving. 3. Productivity and rest are correlated You can’t lead on an empty tank. Taking micro-breaks has been shown to: • Increase energy • Decrease exhaustion • Restore mental function Disengaging is critical - even for a few minutes. 4. Better Decision Making A survey by the American Psychological Association reveals 32% of adults in the United States struggle to make basic decisions. This is an all-too-real phenomenon called “decision fatigue,” and it can especially affect business leaders. Leaders make decisions constantly. The result, over time, is diminishing returns on your decisions. Taking a break from work gives you time to step back and process information. These don’t have to be intensive breaks either. I find a lot of clarity by simply freeing my mind on long drives. Taking a long walk and listening to music are also great ways to zone out. 5. Improves Attention-Span Attention spans are getting worse. According to attention span researcher Dr. Gloria Mark, we spend about 47 seconds on any screen. That’s bad news for business leaders. It’s getting harder to stay on top of important tasks. – The lesson: Make breaks part of your routine -- they lower stress and improve cognitive performance. Your mind will thank you.

We need to change the conversation around burnout and PTO. I took last week off to spend time with my son during his Spring Break. Did JMARK burn down while I was out? No. Did I make memories I'll cherish for the rest of my life? Absolutely. In today’s hustle culture, we often wear overwork as a badge of honor. But what if we flip the script? What if we view recharging not as a sign of weakness but as an essential component of our productivity and creativity? "You cannot pour from an empty cup." This resonates more than ever in our always-on world. Taking time off isn't just about personal well-being. It's about bringing your best self to work. Here’s how: Foster Creativity: Stepping away from your daily tasks allows your mind to wander, leading to those "aha" moments that spark innovation. Boost Productivity: Rested employees are energized employees. A break can dramatically increase your productivity and focus when you return. Enhance Well-being: Taking time off reduces stress, leading to better health and happier lives, which in turn create a more positive work environment. At JMARK, we recognize the immense value of recharging. That’s why we’ve designed a PTO benefits plan that supports our team from the get-go. New employees start with 15 days of PTO, and we add a day each year to encourage taking that well-deserved break. We’re here to ensure you recharge without guilt, understanding that time off is not a luxury but a necessity. Let’s lead by example and make rest and rejuvenation part of our success stories. Embrace PTO, recharge your batteries, and come back stronger. Remember, a well-rested team is the cornerstone of an innovative, productive, and thriving company. So, to all the business leaders and hardworking souls out there, let this be your sign to take that break. Not just for you, but for the greater good of your team and your company. Rest, recharge, return renewed. Let's make this our new mantra.

Balance boosted my productivity by almost 50%. Recall a time when long hours left you drained, not productive? I do! Not anymore. Here’s my non-secret secret: A balance between life and work. Many believe long hours = productivity. I used to think so too! As an engineer, PM, and now an executive with years of experience in the AEC industry, I've learned a thing or two about productivity.  In our work-centric culture, balance is often overlooked. But here’s the truth: Exhaustion kills productivity. You can’t be your best if you’re mentally and physically drained. Productivity isn’t about relentless work. It’s about smart work. Here’s how balance boosts productivity: 1. Recharge & Refuel: Taking time off helps you detach and recharge. You come back with energy and fresh perspectives. 2. Health is Wealth: Regular breaks, sleep, exercise, and good nutrition boost mental clarity and focus. 3. Add a Dose of Creativity: Hobbies and time with loved ones spark creativity—crucial for problem-solving and innovation. 4. Reduced Stress Levels: Balance reduces stress and anxiety, improving job satisfaction and work quality. Shift the narrative from hard work to holistic well-being and balance. Remember: Your worth isn’t measured by productivity. You are more than your work! If you’re struggling with work-life balance: 1. Set clear boundaries. 2. Delegate tasks. 3. Take regular breaks. 4. Prioritize self-care. 5. A balanced life leads to greater productivity. Here's to a more balanced and productive life!

When we talk about productivity, we often focus on time management. ⏰ And yes, how we manage our time is important. But I believe that how you manage your energy is even more important and can have a deeper impact when it comes to sustaining peak performance. It's not just about doing the right things, but also doing them at the right time, with the right energy. ⚡️ So what does that mean practically speaking? Here are some tips: 📆 Schedule Your Energy, Not Just Your Time: ○ Identify your energy peaks: Are you an early bird or a night owl? Schedule demanding tasks for your peak times and less demanding ones for when your energy dips. ○ Embrace the power of breaks: Don't push through exhaustion. Short, regular breaks can boost focus and prevent burnout. Try the Pomodoro Technique (25 minutes work, 5 minutes break) or find a rhythm that works for you. ○ Listen to your body: Pay attention to physical and mental cues of fatigue. Don't be afraid to take a walk, stretch, or meditate to recharge before diving back in. 💪 Fuel Your Body and Mind for Optimal Energy: ○ Eat for energy, not just for taste: Stock up on nutritious, whole foods that provide sustained energy. Limit processed foods, sugar, and excessive caffeine, which can lead to crashes. ○ Stay hydrated: Dehydration can zap your energy and focus. Aim for 8 glasses of water daily and adjust based on your activity level and climate. ○ Move your body: Exercise is a natural energy booster. Even a short walk or workout can improve focus, mood, and overall well-being. 💆♀️ Prioritize Rest and Recovery: ○ Get enough sleep: Aim for 7-8 hours of quality sleep each night. Optimize your sleep hygiene with a consistent bedtime routine and a dark, quiet sleeping environment. ○ Learn to say no: Don't overload your schedule. Prioritize tasks and delegate or decline those that drain your energy unnecessarily. ○ Schedule time for relaxation: Make time for activities you enjoy, whether it's reading, spending time in nature, or connecting with loved ones. These activities can help reduce stress and replenish your energy reserves. Remember, managing your energy is a journey, not a destination. Experiment with these tips and find what works best for you. Bonus Tip: Share your own energy management strategies in the comments! Let's build a community of support and learn from each other. #Productivity #EnergyManagement #PeakPerformance #WellBeing

Let's talk about something we often overlook but desperately need: REST. 🛌💤 In today's fast-paced world, we're constantly bombarded with messages about hustle, productivity, and pushing our limits. We've become wired to believe that every moment should be spent doing something productive, and that taking a break is a waste of precious time. But here's the truth: Rest is NOT a waste—it's a vital ingredient for success! 🙌 Picture this: You're driving a high-performance sports car. You push the pedal to the metal, zooming down the highway, feeling the adrenaline rush. But wait! If you never stop to refuel, maintain the engine, or give it a rest, what will happen? 🤔 It'll eventually burn out, lose its efficiency, and stop dead in its tracks. The same applies to us humans. We need regular pit stops to recharge our batteries and perform at our best. ⚡ Rest allows our minds to reset, recharge, and rejuvenate. It enhances our creativity, problem-solving abilities, and overall well-being. It's not about being lazy or unproductive; it's about working smarter, not harder. 💡 So, here are a few reasons why embracing rest is essential for personal and professional growth: 1️⃣ Increased Productivity: Counterintuitive as it may seem, regular breaks actually boost productivity. Taking short pauses, going for walks, or meditating can clear your mind, enhance focus, and help you accomplish tasks more efficiently. 2️⃣ Enhanced Creativity: Stepping away from work allows our brains to make new connections, spark fresh ideas, and tap into our creative genius. Many breakthroughs and "aha" moments happen when we least expect them. 3️⃣ Improved Mental Health: Overworking and burnout can have severe consequences on our mental well-being. Rest helps reduce stress levels, combat anxiety, and prevent mental exhaustion, promoting a healthier work-life balance. 4️⃣ Better Decision-Making: Fatigue and exhaustion impair our cognitive abilities, making it harder to make sound decisions. Restful breaks provide clarity, enabling us to make better choices and avoid costly mistakes. 5️⃣ Long-Term Success: Remember, success is a marathon, not a sprint. Prioritizing rest ensures sustainability, prevents burnout, and increases your chances of achieving your long-term goals. So, let's reframe our perception of rest! 🔄 Instead of viewing it as unproductive, let's embrace it as an essential part of our journey toward success. Let's recognize the immense value of rest and its power to unlock our true potential. Remember, my fellow LinkedIn warriors, the most successful among us understand that resting is not a sign of weakness but a strategic move toward greatness. Let's prioritize our well-being, fuel our minds, and watch our productivity soar to new heights! 🚀💪 ❓What do you do to rest and recharge? #RestAndRecharge #ProductivityMindset #SuccessInRest

In a world that celebrates constant hustle, let's not forget the transformative power of stepping away. Taking a break isn't a sign of weakness; it's a strategic move towards greater efficiency and innovation. Whether it's a walk in nature, a mindfulness practice, or simply a moment of stillness, these pauses recharge our mental batteries and open the door to fresh perspectives. Stepping away allows us to: 💥 Gain Clarity: Distance often brings clarity. Stepping back from a challenge or project offers a wider view, helping us see the bigger picture and make more informed decisions. 💥 Boost Creativity: Inspiration often strikes when we least expect it. By giving our minds space to wander, we invite new ideas and creative solutions to emerge. 💥 Enhance Well-being: Prioritizing self-care and mental health is a cornerstone of productivity. Taking time to recharge ensures we operate at our best in the long run. 💥 Cultivate Resilience: Stepping away isn't a retreat; it's a strategic pause. It builds resilience, allowing us to return to challenges with renewed vigor and a fresh perspective. There is power in taking intentional breaks in our professional journeys. It's not always about how fast we move, but the direction in which we're heading. #creativity #professionaldevelopment #innovation #leadership #positivity

"Play" is more than just goofing off or playing games. It's about taking intentional breaks, disconnecting, and nurturing your well-being so you can crush it at work. Here's why incorporating "play" and taking time away from work is crucial: 1️⃣ Renewed Creativity: Stepping away from work sparks new connections and insights. Engaging in activities you enjoy unleashes your creative potential and leads to innovative solutions. 2️⃣ Increased Productivity: Paradoxically, taking time for play can actually enhance your productivity. When you give your brain a break, you recharge your energy levels, improve focus, and tackle tasks with renewed vigor and efficiency. 3️⃣ Enhanced Well-Being: Constant work engagement can lead to burnout and diminished well-being. By prioritizing play and taking time to disconnect, you prevent stress from taking over and foster a healthier work-life balance. 4️⃣ Improved Problem-Solving: Playful activities outside of work stimulate your problem-solving skills. Whether it's engaging in a hobby, spending time in nature, or practicing mindfulness, these activities enhance your cognitive abilities and help you approach challenges with clarity and resilience. Still not convinced? Incorporate these strategies to integrate "play" and relaxation into your work routine, and let me know how it goes. 1️⃣ Take Regular Breaks: Schedule short breaks throughout the day to step away from work and breathe. So go for a walk, sip tea, or try a mindful breathing exercise. You'll feel rejuvenated in no time. 2️⃣ Establish Boundaries: Set clear boundaries between work and personal time. Say no to work emails or business calls during leisure hours and enjoy guilt-free playtime. 3️⃣ Pursue Hobbies: Pursue hobbies you're passionate about outside of work. Whether it's painting, gardening, or playing an instrument, these activities can help you escape the grind and nurture your inner creativity. Bottom line: "Play" and relaxation aren't luxuries, they're necessities. Prioritizing "play" boosts your well-being, productivity, and satisfaction in life. So, don't snooze on "play." #Joychiever #EngagementMatters #PowerofPlay #ManagementTraining