Give it a Rest: How Taking Breaks Can Supercharge Your Productivity
Most of us struggle with making time to rest and recharge. Finding moments of stillness and calm can be a challenge, but I’m looking back over 2023 to see what made it such a productive year for me, and I’ve noticed that it was how rest showed up in my life.
More things happened last year than in any other year before in my life, but I wasn’t feeling harried or exhausted. I reflected on the reasons this might be so and made a list of everything I did differently. There was a distinct theme that surprised me, mostly because I didn’t realize it was happening. Imagine that in a few domains in your life, the quality and quantity of output nearly doubles. That’s what was going on, but why?
Less Is More
The theme was clear: less is more. It is counterintuitive (particularly to my style of working), but the simple fact is that when I did less, cut back, and unhooked more regularly, it had an unexpected dividend—my productivity skyrocketed.
I don’t think the list of things I did below are particularly unique—and I’m not making a recommendation for this package as guidelines.
But there is a theme, and here is what I did differently in 2023:
On vacation, the phone and computer were off-limits for anything work-related.
Began taking yoga and stretching classes.
Increased meditation time.
Began fasting one day a week.
Shifted from high-intensity training to low-intensity. (More walking, less speed cycling.)
Increased water consumption.
Cut back on sugar, meat, and cheese.
Got up earlier each day and took a power nap later in the afternoon.
The Power of the Power Nap
Any of these things could be found scattered across the internet as healthy adaptations to lifestyle. But I want to highlight the last one—the power nap. Getting up early has advantages in many realms. As a writer, I know I’m at my creative peak in the morning—so trying to capture that time makes sense. But there is a natural consequence to waking up early. You tend to get drowsy later in the day, between 3 and 4 o'clock. Enter the power nap.
I’d heard about these naps and didn’t give them much attention. But in taking a deeper dive, I realized there was a source of energy I could harvest. Research shows that taking short (20-minute) power naps can combat fatigue and increase alertness, supercharging your productivity throughout the day. During a power nap, your brain enters a state of relaxation, allowing it to consolidate information and improve memory retention.
Finding the Sweet Spot Nap
To make the most of your power nap, it's important to find a quiet and comfortable space where you can relax. The key is not to be disturbed for 20 minutes—and to make sure it is only 20 minutes. Ten minutes, half an hour, or 45-minute nap doesn’t do what the 20-minute one will do. The sweet spot is 20, so make sure everything is geared toward that magic number. Put the phone on “do not disturb” and set an alarm to ensure you don't oversleep and disrupt your sleep schedule.
Some people find it helpful to use a sleep mask or earplugs to block out any distractions. I’ve found using the sleep mask works as a great way to block out the light, but also establish a ritual. When I put it on, I’m conditioning my brain to take a deep rest.
“During a power nap, your brain enters a state of relaxation, allowing it to consolidate information and improve memory retention.”
Making a Nap Ritual
One trick I’ve learned is to set my timer for 22 minutes and then begin the ritual of getting ready. The two-minute prep lets me get settled—and then the 20-minute nap is launched. This use of the power nap makes the second half of the day easily as productive as the first.
In today's hustle culture, the idea of constant productivity is often glorified. However, research shows that intentional rest is crucial for maintaining optimal performance. Rest is not just about physical relaxation; it also includes mental and emotional rejuvenation. When we give ourselves permission to rest, we allow our bodies and minds to recover, recharge, and regenerate. This leads to improved cognitive function, increased creativity, and enhanced problem-solving abilities.
But what is rest?
It is important to note that “rest” doesn’t always mean doing nothing. Shifting activities can help you even more. Physical activity has long been associated with improved mental clarity and overall well-being. Incorporating stretching exercises into your breaks can help rejuvenate your body and mind, leading to increased productivity.
Sitting for long periods can cause muscle tension and stiffness, which can negatively impact your focus and productivity. Taking short breaks to stretch can help alleviate these physical discomforts and improve blood circulation, thereby boosting your energy levels and mental clarity.
Rest Can Also Mean Quick Stretch Breaks
For me, taking a few courses on yoga and stretching properly was amazing. Simple stretching exercises such as neck rolls, shoulder stretches, standing forward bends, and, of course, the standard yoga postures of downward facing dog and cat and cow positions. These exercises can help relieve muscle tension and promote relaxation. My instructors were very helpful in pointing out the proper ways, with constant reminders to listen to your body and avoid any movements that cause pain or discomfort.
Finding the right balance between work and rest is essential for maintaining long-term productivity. Research suggests that working in short bursts with frequent breaks can help maintain focus and prevent burnout. The Pomodoro Technique, which involves working for 25 minutes followed by a 5-minute break, is a popular method for maximizing productivity.
I’ll admit that I tried this method a while back—and it helped me realize that my productive spurts didn’t quite conform to the 25 and 5, but experiment with what works for you. Each person has a style and rhythm that needs to be respected.
Conclusion
Whether it's through power naps, meditation, physical breaks, or finding the right work-rest balance, taking intentional breaks can help you maintain focus, boost energy levels, and achieve optimal results. To unlock your true potential the best thing may be to give it—your old routine of constant grinding—a rest.
