The way we work and live is not conducive to maximal effectiveness. In our rush-around modern lives we try to live by one long pulse during the day and then rest at night. We are working too long and too continuously. We are burning up our mental and emotional reserves without giving them a chance to renew.
The sleep cycle is critical to our health and most people need more than they get – 7 to 9 hours. During the day we need to adopt a more pulsing rhythm; one that can be likened to waves. The crest of the wave represents your burst of focus and activity and the trough your renewal time. Instead of pulsing like waves we are paddling continuously on a flat ocean. As a result we are less effective. In the push for more-better-faster, we are actually doing less-worse-slower.
We are much more effective if we work in bursts of intense and focused energy and then take time to rest and renew. Given the chance many people naturally take a nap in the afternoon. Research indicates that after an afternoon nap you can continue to produce at a high level the rest of the day. Without a nap, output falls dramatically. The culture in many organizations will prevent napping, but it is a highly recommended way to renew.
Here are some tips you might want to consider. Even though you are not working as many total hours you will likely produce a lot more.
Work in 40 to 90 minute pulses
You need to work long enough to really get absorbed and into the flow, but not too long.
Renew in 10 to 60 minute breaks
The length of the break depends on the length and intensity of the pulse. There are no rules here. Find a rhythm that works for you. The key is to ride your waves and then take time to renew.
Renewal breaks must be real
Switching from an intensely creative effort to processing a batch of email may seem like a break, but it is pseudo-renewal. It may be better than nothing, but you need real renewal. Some suggestions:
- Take a 20 to 30 minute power nap
- Go for a walk, preferably in nature – don’t think about work
- Talk a casual stroll around the office
- Focused breathing
- Work Out
- Eat lunch away from your desk, preferably with friends
- Get up and go chat with a colleague or friend
- Read something light and cheerful
- Close your eyes and listen to some music
Some day organizations will wake up and pay for output and not time. In the meantime, if you work for someone who doesn’t get it then you might have to get creative:
- Take your laptop or paper materials and go hide in a conference room – look like you are going to meet with someone.
- Put on some headphones with music and pretend you are looking through some papers – you don’t actually have to be doing anything other than resting.
- Walk around the office like you are going to the printer room or break room, etc. Take your time.
- If you are on a leash and collar go sit in the bathroom. It may sound silly, but desperate circumstances call for desperate measures.
What do YOU think? Leave a comment and join the conversation.
Get Free Updates to The Rat Race Trap by Email here or via a reader in the top left sidebar. I would love to have you on board.
- Identify the Essential and Eliminate the Rest This is the getting things done philosophy of Leo Babauta. ...
- Walk a Straight Line to High Achievement Do you ever notice how the most simple ideas are...
- How to Thrive by Accomplishing the Essential You can accomplish your most essential goals and make amazing...
- Why I’m Not Busy Anymore I’m tired of being busy in a 24/7 connected world....
- The Power of Less – Focus Focus on one goal to achieve it, focus on a...