Take restorative breaks throughout the day
Schedule at least three breaks every day in your calendar
Even a 5-minute break can have a positive impact on your productivity and energy levels. Schedule these breaks in your calendar, and write down what you will do during the break.
Go for a walk during your break
Microbursts of activity such as short walks are great for improving your mood and reducing feelings of fatigue. Plus, nature is a powerful mental restorative.
Find someone to chat with during your break - don’t discuss work!
Social breaks, where you have a short chat with someone about something that isn’t related to your work, are the most effective at reducing stress.
Find a quiet room and focus on your breathing. Take a deep breath, pause, then exhale slowly as you count to five. Repeat this a few times. You can also follow a guided meditation session online.
Take a short afternoon nap - and drink a cup of coffee right before
A 10-20 minute nap is ideal - short naps are known to improve your alertness, memory and overall health. Caffeine takes about 25 minutes to hit your bloodstream, so it will coincide with you waking up.
Take micro-breaks if you don’t have the time for longer ones
For example, you could look away from your computer for 20 seconds every 20 minutes. You could go fill your water bottle up, or simply stand up and stretch for a minute.
Take your lunch break away from the office
Use your lunch break as a restorative break. Don’t eat at your desk! Use this time to fully detach from work.