How to Integrate Breaks into a Busy Schedule

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

Been through product launches, 100-hour weeks, impossible deadlines. Here's how I manage stress—no fluff, just real tactics 👇 1. Intentional Pauses Even when swamped, I schedule 5-minute breaks between tasks. Sounds counterintuitive, but it's a game-changer. Microsoft research backs this up: short breaks reduce cumulative stress. I step away from screens, breathe, or stretch. These "unproductive" moments boost clarity. 2. Tech Boundaries No badge of honor for always being "on." I use Do Not Disturb, block notifications, and set clear availability windows both during and after hours. The Digital Wellness Institute confirms: boundaries reduce burnout and boost productivity. Tip: Designate "deep work" hours. Share this with your team to align expectations. 3. One Non-Negotiable Routine When busy, don't drop all self-care. Double down on one thing. For me, it's a midday walk without my phone. Find your one habit and protect it fiercely. Real-world example: During a major client workshop with tight deadlines, I used these tactics. Result? More clarity, energy, and presence for both team and clients. Remember: Small acts compound over time. Prioritize what truly matters. Your well-being isn't indulgent—it's essential for peak performance.