Reset The Workday With These Five Mental Breaks
We all want to get the most out of the workday, but sometimes in order to accomplish the most we need give ourselves a little break. Let me explain. Studies have shown taking small breaks throughout the workday boosts focus and productivity (and sorry, scrolling through your Instagram feed does not count as a break). Here are five easy and effective ways to hit the reset button on your workday:
Get your blood flowing
Sitting for too long slows the flow of oxygen and blood circulation to our brains, inhibiting your ability to think clearly. Moving your body helps maintain clarity and keep your mind sharp. Go for a quick walk or jog around the block to get the creative juices flowing. If indoor activity is more your speed, I got you. Do 20 jumping jacks or 10 burpees every 90 minutes.Just think, over 8 hours that’s 100 jumping jacks or 50 burpees!
Did you know the most effective breaks are ones that calm the mind? Meditation or deep breathing exercises are great ways to connect with being present. It may be hard at first to switch gears into a state of calmness, but over time it will get easier and easier. Like all new things it takes practice, so don’t beat yourself up if you find your mind wondering. Sometimes taking a few big deep breaths before starting a 5 or 10 minute meditation can help change your current emotional state. And the best part? You can even do it from your desk.
Stretching not only relieves muscle tension,it improves your posture, and prevents injury.
If you work from a desk, chances are you hold tension in your neck and shoulders that can last well past the end of your workday. Stretching not only relieves muscle tension, it improves your posture, and prevents injury. By loosening up your muscles you’ll feel a change in mood through released endorphins. Try some of these to start: seated spinal twist, cat cow, forward bend, thread the needle, and/or wrist finger stretches.
Dancing to your favorite song is an instant way to get into a good mood and hit the reset button. And if you work from home, there’s no worrying about disrupting your coworkers. Dancing increases your heart rate and blood flow to your muscles and your heart. So take a break, put on your favorite track and ‘pop lock and drop it.’
Drinking water not only increases energy and relieves fatigue, but also promotes weight loss, flushes out toxins, improves complexion AND boosts your immunity! You should be drinking half of your body weight in ounces EVERY DAY. Taking a water break is a great way to mindfully hydrate and put your brain on pause.