Welcome to episode 011 where we’ll discuss how taking a break actually increases your productivity.
Here’s what is on this week’s Podcast…
Take a break? How in the world do I have the time to stop and take a break?!
Taking a break is one of those luxuries that sounds good but rarely implemented. And if it is done, energy is left on the table because time was wasted.
We want to challenge this theory that if you implement breaks in the correct way, you’ll actually increase your productivity in the end.
Topic intro – 1:15
This is a small step in the REST phase of The Energy Cycle.
Sleep is the MAJOR area under REST but BREAKS is a good place to start on the journey to rest.
You can find the Energy Cycle download here:
And you can find the Energy Cycle fully explained in Episode 005
Four Natural Reactions To Taking a Break – 3:22
1. I Don’t Have Time to Take A Break – 3:24
2. I Feel Fine So Why Stop and Take a Break – 3:48
3. I Forget to Even Take a Break – 4:14
4. My Job or My Schedule Does Not Allow Me to Take a Break – office hours – 4:30
Four natural reactions summary: – 5:22
1. I don’t have time
2. I feel fine so why stop
3. I forget to even take a break
4. My job or my schedule does not allow me to take a break
Huffington Post Quote – 5:40
It is difficult to see things from a new perspective or find new insights when we come at it the same way all the time. Talking a step away — literally or figuratively — might be just what we need to recharge.
It’s important to invest into something small for greater long term results. – 5:54
There are Three Benefits of a Break – 6:50
1. Your Mind Gets to Rest – 6:56
Book Reference: Deep Work by Cal Newport
What does resting the mind look like? 8:32
8:58 – Statistic – Mental concentration is similar to a muscle, says John P. Trougakos, an assistant management professor at the University of Toronto Scarborough and the Rotman School of Management. It becomes fatigued after sustained use and needs a rest period before it can recover, he explains — much as a weight lifter needs rest before doing a second round of repetitions at the gym.
2 Your Body Gets to Move – 9:41
Official new definition for a break is – 11:58
MOVE the Body and REST the Mind.
3. You Come Back More Focused – 13:21
6 Types of Breaks – 14:27
3 Lengths of Breaks – 14:54
1. MICRO – Think Seconds / Small Length – 15:02
Lifehack Quote – 15:28
“Did you know even a 30 second microbreak can increase your productivity up to 13%? Or that a 15 second break from staring at your computer screen every ten minutes can reduce your fatigue 50%?”
2. MINI – Think Minutes / Medium Length – 17:17
17:28 – National Institutes of Health (NIH) research reveals that taking mini breaks that range up to 5 minutes alone can improve mental acuity by about 13 percent.
3. MAX – Think Unplug / Large Length – 18:26
21:10 – Sleep Resource
We believe sleep is foundational to develop an energy edge. It’s challenging enough to be productive AND creative especially when you’re tired or even exhausted.
But what if you had a quick guide to give you a jumpstart, something to point you in the right direction?
That’s the exact reason for the sleep guide called Sleep Your Way to the Top: 10 Secrets to getting Better Sleep.
Download the free sleep guide here:
(resource found at the bottom of the home page)
Strategy – Pomodoro Effect – 21:52
There are six steps in the technique:
1. Decide on the task to be done.
2. Set the pomodoro timer (traditionally to 25 minutes).
3. Work on the task until the timer rings. If a distraction pops into your head, write it down, but immediately get back on task.
4. After the timer rings, take a 5 minute break.
6. After four pomodoros, take a longer break (15–30 minutes)
Recommended App: Team Viz for Mac
The study It’s what the 10% most productive people have in common – 24:56
The most productive people work for 52 minutes, then break for 17 minutes.
Summary – 27:43
Remember, the break is for YOU to come back REFRESHED so you can increase your productivity and do your BEST work!
Review of 6 Types of Breaks – 29:06
Review of Three Lengths of Breaks – 29:40
MICRO – Think Seconds / Small Length
MINI – Think Minutes / Medium Length
MAX – Think Unplug / Large Length
What Now – 30:00
1. Choose a time and a length for a daily break – micro / mini / max
2. Determine “your purpose” or what you will do for the break – we gave you six different types of breaks
Episode 012 Preview – Interview with Allan Misner of 40 Plus Fitness Podcast. – 30:38