Learn How You Can Take More Breaks and Make Them More Effective

By now, you may agree with the research about how taking breaks helps you to reduce stress and be more productive. However, you can still wind up reaching the end of your day and realizing that you forgot about the downtime.

Granted, it’s difficult to step away if you're performing surgery or putting out house fires. However, most of us have some leeway to catch our breath at work and home.

Before you spend another day toiling nonstop, consider these suggestions. Find out how to take more breaks and make them more effective.

Taking More Breaks:

1. Plan your schedule. Put breaks on your calendar instead of expecting them to happen spontaneously. Block out time for rest, just like you would do for a meeting.

2. Experiment with timing. There are many theories about how long a break ought to be. Two popular strategies call for taking 5 minutes off every 25 minutes or 17 minutes off every hour. Test different options until you find what works best for you.

3. Use technology. Various programs and devices can help you. Set an alarm on your watch or download an app for your phone.

4. Create a trigger. You can also jog your memory offline. Tie a purple ribbon around your wrist or put a banana next to your laptop. Each time you look at them, you’ll remember to pause.

5. Contemplate your purpose. Strengthening your intentions increases the chances that you’ll follow through. Spend a few minutes before bed thinking about why you want to take more breaks.

6. Keep at it. It takes time to form a new habit. With enough practice, you may automatically recognize when you need to take a break.

Making Breaks More Effective:

1. Move around. Use your breaks to get some exercise. Stand up and stretch in between phone calls. Take a lunch time yoga class. Put on some music and dance when you’re doing your taxes at home.

2. Go outside. Appreciating nature can energize and relax you. Go for a walk around the block. If you can’t leave the building, look out a window.

3. Rest your eyes. Do exercises to relieve eye strain if you’ve been on your computer most of the day. Roll your eyes clockwise and counterclockwise. Rub your hands together until they’re warm and press them gently over your eyes.

4. Take a nap. If you’re sleep deprived, you may need something more intense. Some companies like Google and Nike even offer sleep pods and nap rooms.

5. Be social. Do a little networking during your downtime. Visit a coworker’s office for a chat or invite a new hire out for coffee.

6. Eat light. Healthy snacks can help you refuel. Keep supplies like nuts and yogurt drinks in your desk and office refrigerator.

7. Meditate briefly. Even a few minutes of meditation can have a profound impact on your mood and performance. Close your office door and gather your thoughts. Ask your employer to offer a mindfulness break in the conference room after lunch for anyone who wants to participate.

8. Help others. Performing acts of kindness will make you more cheerful and motivated. Put your housework or expense reports aside for a few minutes. Call an elderly relative or buy donuts for the office.

9. Think positive. Your breaktime activities can be anything that gives you a boost. Maybe you like watching and sharing funny cat videos. Maybe you like learning to speak Hungarian or playing the harmonica.

Take care of your health and accomplish more by taking regular breaks. You’ll feel happier and increase your concentration.

Learn these Common Work Health Hazards Before It's Too Late

Is your office or jobsite making you sick? We would like to think that our employer has our best interests at heart, but unfortunately, you may be exposed to serious health challenges while you're sitting in the office.

Be aware of these common health hazards that you may find at work:

1. Toxic coworkers. Did you know that being around negative and toxic coworkers can affect your health?

* It's not easy to avoid your coworkers, so how do you prevent their negativity from hurting you? First, try to help. Why are they so negative? Encourage the coworker to look at things more positively.

* Address serious issues with human resources. If you're being harassed or hurt, then you don't have to continue dealing with these coworkers.

* Also, you may want to learn to recognize the negativity coming from the coworkers and walk away from the situation before it escalates.

* You can also use meditation and yoga to help you remain calm and positive.

2. Air quality. The air inside an office can be a health issue. It may be filled with allergens and pollutants.

* Studies have shown that indoor air quality tends to be worse than outdoor quality. Researchers state that air pollutants are more concentrated indoors.

* The Environmental Protection Agency confirms that indoor air quality can be worse than the outdoors. However, you can clear out some of the allergens and pollutants by having proper air filters and frequent duct maintenance at the office.

* Plants can also improve the air quality in your office.

3. Carpeting issues. Even the carpet at work can have a negative impact on your health. It can also be filled with allergens and pollutants. Remember, these things are circulating in the air and can easily fall and get stuck in the carpet fibers. Your carpets may also have mold and bacteria.

* It's important that the carpet be cleaned and vacuumed regularly. Old carpets may need to be replaced.

4. Dirty work surfaces. The work surfaces at your office can be covered in germs and mold. They can also be covered in other allergens that affect your health. The work surface doesn't have to be visibly dirty to hurt you.

* A shiny desk can still create issues. Germs are invisible and can be transferred by simply touching a corner of the desk. You can pick up multiple illnesses from dirty surfaces.

* The key to avoiding this issue is to have the work surfaces dusted and cleaned on a regular basis.

5. Paint contaminants. Lead paint is usually not an issue in most modern offices. However, if you work in an older building, it's possible that you may have it. In addition, newly painted offices can have high VOCs that affect your health.

* Even if your office doesn't have lead paint, you can still suffer. VOCs are volatile organic compounds that can be released from paint. They can hurt those with respiratory illnesses and other health issues.

* You can find low VOC paint that is less toxic.

* If you're exposed to high levels of volatile organic compounds, you can have headaches, feel dizzy or tired, and suffer from brain fog. You may also have lung and eye irritation. The key is to avoid high-VOC paint.

Do you encounter these health hazards at your workplace? If so, take action now to remedy the situation. Talk to your boss or the human resources department about these health risks and what can be done to alleviate them.

Learn more about your health online when you read the rest of our information here about: Stress Management guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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