Very often, when we work, we can forget about taking time to recharge.  When we are striving to hit a deadline, or a complicated task has got us feeling under pressure, it can be tempting to force ourselves well past the point of fatigue.

Not allowing ‘down-time, replenish-time or rest and reset time,’ can have a negative impact on our health, wellbeing, productivity, and creativity, so it’s no surprise that planning and taking regular breaks can have a profound positive effect.

If you recognise some of these negative patterns, maybe now’s the time to make a change:

• You continuously start work early, without breakfast or being properly hydrated.
• You constantly work through scheduled work break times.
• You feel you are ‘too busy’ to take a break.
• You sit at your desk for more than 3 to 4 hours without moving.
• You skip lunch or eat lunch at your desk.
• You don’t drink enough water or stay hydrated throughout the day.
• You don’t get up and move around.
• You work excessive hours.
• You take on work that is not your responsibility.
• You don’t schedule in ‘holiday time’.
• Your holiday entitlement always accumulates, and you end up not being able to take your full entitlement.
• You regularly work outside of your scheduled hours, evenings and weekends.
• You have difficulty thinking clearly and struggle to complete tasks or make decisions.

Taking a much-needed break is essential if you want to perform at your best so if you are working on a long and challenging piece of work, impose brief mental breaks on yourself.  For example: every 30, 60 or 90 minutes – these short intermittent breaks will help you stay more focused.

Try incorporating these into your routine:

1. Build in regular daily exercise – even short bursts of exercise can help.
2. Allow yourself to daydream. If you have been working on a difficult problem, letting your brain wander and find its own solution to the problem can be extremely beneficial.
3. Allow yourself to ‘step back’ from the task and look at the bigger picture. This will help, particularly if the task is complicated to reassess the landscape and ensure your goals are focused on the result.
4. Allow your brain time to rest and recharge. By doing so, you’ll have much more energy for the next task ahead.
5. Utilise your holiday time and book regular breaks to look forward to.
6. Create healthier habits:
   1. Eat nutritious meals
   2. Get plenty of sleep

• Take a proper lunch break

1. Go for a daily walk or run
2. Add in if possible, a 15 minute power nap or meditation
3. Take regular breaks away from your computer and phone

It’s so important to start building good habits to help combat any lasting negative patterns, so make a start today to be a healthier, more creative, effective, energised and productive you!