Take a Break: How to Increase Recovery for Optimal Performance

Did you know that taking short breaks during the day can improve your productivity and overall wellbeing? Daytime rest allows you to recharge and refocus, reducing stress and risk of burnout. In this post, we’ll outline 5 actionable steps to design and implement a practice for sufficient daytime rest.

What Science Says about Daytime Rest and Performance

  1. Prioritize your lunch break: Make sure to take a proper lunch break, away from your desk and distractions. Use this time to nourish your body with a healthy meal, and give your mind a break from work. This can help you recharge and reduce stress levels.
  2. Incorporate physical activity: Adding physical activity to your day can boost your energy levels and improve your focus. Whether it’s a quick walk outside or a yoga session, make sure to incorporate physical activity into your day to help you recharge.
  3. Take micro-breaks: In addition to a lunch break, consider taking short breaks throughout the day. This can be as simple as closing your eyes for a few minutes or practicing deep breathing exercises. These small breaks can help you refocus and improve your overall productivity.
  4. Limit screen time: Spending too much time in front of screens can lead to eye strain and headaches. Make sure to take breaks from your computer or other screens throughout the day to reduce eye strain and improve your focus. At NudgeLabs we are also fans of blue-light blocking eye glasses!
  5. Create a relaxing environment: The environment you are in can greatly affect your focus and stress levels. Make sure to create a relaxing and calming environment for your rest breaks, whether it’s in your office or at home.

Your Turn: Implementing Your Daytime Rest Practice

It’s time to turn knowledge into action. Start by scheduling and taking a few short breaks each day, and gradually build up to a full daytime rest practice. Remember to prioritize activities that reduce stress and improve focus, and make time for social interaction and physical activity. Recharge for better performance!

Further reading and references:

[1] Harvard Business Review. (2015). “The Power of Short Breaks.”

[2] American Psychological Association. (2017). “The Benefits of Taking Breaks at Work.”

[3] National Institutes of Health. (2017). “The Benefits of Physical Activity.”

[4] American College of Sports Medicine. (2015). “Physical Activity and Stress Management.”

[5] Mayo Clinic. (2017). “Mindfulness Techniques for Stress Management.”

[6] American Psychological Association. (2017). “Mindfulness and Stress Reduction.”

[7] Harvard Business Review. (2015). “The Importance of Social Interaction at Work.”

[8] American Psychological Association. (2017). “The Benefits of Social Support.”

[9] Harvard Business Review. (2015). “The Benefits of Stepping Away from Work.”

[10] American Psychological Association. (2017). “The Importance of Detaching from Work.”

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