When and how to take breaks to keep from going mad
Work And Study / / December 25, 2019
When the deadline looms before us, the phone does not stop ringing, and all unread messages are multiplying, the idea of a break seems pretty ridiculous. "It is impossible to stop," - we say to ourselves. This is understandable, but it is short-sighted: for it will have to pay in the future.
During the day our body needs respiteTo replenish energy reserves. Similarly, the car needs fuel, and phone - charging. The more effort you spend, the more important to take regular breaks.
But not every useful respite. Psychologists and business theorists have found that the most effective are the so-called mikropereryvy. And this is how they need to do ...
1. completely disables
It's tempting, especially when we are tired and get up from their seats do not want to spend a break, doing something that so close at hand, such as online shopping or reading the news. Only here for these cases, we did not have a rest. Viewing sites triggers the same processes in the brain that work. Breaks only benefit when we are completely disconnected.
This is confirmed by the recently published study of Korean scientistsSooyeol Kim, YoungAh Park, Qikun Niu.Micro-break activities at work to recover from daily work demands. . About a hundred within 10 days of office workers recording what they did during the breaks, and celebrated their well-being. Scientists have identified four types of activities: relaxation (for example, stretching or just wool-gathering) meal, chat with colleagues and mental activity (reading the news, checking e mail).
What breaks were the most useful? Only when employees are relaxed or communicate with each other.
Another studyHongjai Rhee, Sudong Kim.Effects of breaks on regaining vitality at work. It showed that employees enjoyed during the break smartphone, felt more tired in the afternoon than those who break their communicated orally.
In psychology, there is a popular theory that our ability to concentrate is similar to the fuel consumption of a car: the more we spent on one action, the less will remain on the other. Therefore, it is important to relax during a break and replenish their energy reserves.
2. Take short breaks in the first half of the day
Importantly, when exactly we arrange respite. Most of us in the morning is usually more vigorous than in the afternoon. Because of this, we put the rest until until you begin to really fall to the ground. However, according to studiesHunter E. M., Wu C.Give me a better break: Choosing workday break activities to maximize resource recovery. , Morning break brings much more benefit. He does not have to be long, just a few minutes.
If you constantly put off their break, in the end you can not relax even for a long time looking up from the cases. It is better to give yourself frequent but short respite.
3. Get out of the office
Working in a large office building, it is very easy to spend the whole day on a single place. Well, if you get up to fetch water or get to the dining room service. But this is not enough to relax. Far better to go out and forget about work. Try to walk at least five minutes Stay on fresh air.
Numerous studies have confirmedElizabeth K. Nisbet, John M. Zelenski.Underestimating nearby nature. Affective forecasting errors obscure the happy path to sustainability. That nature helps us to recharge and regain lost energy. In this case, it is not necessary to walk in the rainforest. Suitable and modest city park.
conclusion
Who dominates the belief that constant workload - the key to success. If you take the time for a short walk, then you obviously do not have ambition and motivation. But the reality looks different: our mental and physical reserves are limited. Small but frequent breaks during which you relax and come off from work - the only way to realize their full potential.