Taking intentional breaks throughout the day can prevent mindless browsing and increase recharge and refocus time.
Aligning work schedules with our 90-minute energy rhythms can optimize productivity and creative output.
Deep dives
The Importance of Taking Breaks for Productivity
Taking intentional breaks throughout the day is crucial for productivity and overall well-being. Research has shown that working for long stretches without breaks can lead to a decrease in performance and overall satisfaction. By consciously taking breaks, individuals can prevent mindless browsing or wasting time and instead use their breaks to recharge and refocus. It is important to find the optimal amount of breaks that work for each individual, but studies suggest that taking breaks for around 20-25% of the day can maximize energy levels and productivity.
Understanding Energy Rhythms and Biological Prime Time
Our energy levels fluctuate throughout the day following specific rhythms. Sleep plays a crucial role in setting our energy cadence, with 90-minute sleep cycles influencing our wakefulness periods. Upon waking up, our bodies continue to follow these 90-minute rhythms, with 20-30 minutes of sleepiness occurring after every 90 minutes of wakefulness. By aligning our work schedule with these rhythms, individuals can optimize their energy levels and take advantage of their biological prime time for focused and creative work.
The Power of Intentional Breaks and Mind Wandering
Taking intentional breaks not only helps lower stress hormone levels but also facilitates mind wandering, which is essential for problem-solving and future planning. Studies have shown that breaks that involve activities such as exercising, meditation, reading, listening to music, spending time in nature, socializing, receiving a massage, investing time in creative hobbies, or attending religious services can all contribute to reducing stress and improving overall well-being. By being intentional with breaks and avoiding mindless activities, individuals can make the most out of their workday and experience greater satisfaction and productivity.
On this episode, we chat about work breaks—including how long they should be, how often to take them, and what to do during them! Topics covered include:
The two “levels” of work breaks
How our energy fluctuates in 90-minute rhythms
How our productivity and creativity fluctuate all day long
How alcohol and sleepiness affect creativity
How long we should break for to optimize our energy levels
