Strategy 3: Restorative Break Hygiene
We’ve been taught to see breaks as a sign of weakness or laziness. We eat lunch at our desks, we “power through” the afternoon slump, and we pride ourselves on working for hours on end without stopping. As we learned from the concept of ultradian rhythms, this is a recipe for mental exhaustion. Effective breaks are not a luxury; they are a biological necessity for high performance and a key way to recharge your brain.
However, not all breaks are created equal. Mindlessly scrolling through social media or reading stressful news headlines during your break is like trying to recharge a battery with a faulty charger. You might be stepping away from your work, but you’re still subjecting your brain to high levels of stimulation and information processing. This is poor break hygiene.
Restorative Break Hygiene means taking breaks that actually rest and replenish your attentional system. The goal is to deliberately disengage from directed attention and allow your mind to wander or rest.
Practicing Good Break Hygiene
After each deep work session (whether it’s 25 or 90 minutes), take a real break of 5 to 20 minutes. Here are some truly restorative options:
1. Get Physical: Stand up, stretch, walk around the room, or do a few jumping jacks. If you can, step outside for a few minutes. Physical movement increases blood flow to the brain, delivering fresh oxygen and nutrients that improve cognitive function.
2. Look Away: Stare out a window at something in the distance, preferably nature. This relaxes the eye muscles, which get strained from staring at a close-up screen, and engages a different part of your brain’s visual system.
3. Do Nothing: This is harder than it sounds. Simply sit or stand and let your mind wander freely without any specific input. Don’t listen to a podcast, don’t check your phone. Just be. This allows your brain’s “default mode network” to activate, which is crucial for creativity, problem-solving, and consolidating memories.
4. Hydrate and Nourish: Drink a glass of water. Have a healthy snack. Your brain is an energy-intensive organ, and it needs proper fuel to function optimally. Dehydration is a common cause of brain fog and fatigue.
By integrating these short, restorative breaks into your day, you are working in sync with your brain’s natural energy cycles. Instead of a day that starts with high energy and ends in a complete crash, your energy will have a more sustainable rhythm of peaks and valleys. You’ll find you can maintain focus for longer and end the day with more energy left for your life outside of work. This is a crucial defense against feeling mentally exhausted.
