Enjoying Regular Downtime Makes You More Productive
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One of my first coaching clients, who I'll call "Jake," was a workaholic lawyer. Jake was ambitious and said he hoped a short series of coaching sessions would help him spot ways to make his thriving law practice even stronger.



Because Jake wanted to become more efficient, we spoke at length about how he managed his time. His work style was to put in long hours on billable projects, and avoid "wasting time" on law firm management issues, long-term planning or too much "frivolous" conversation with colleagues.



It soon became apparent that Jake's preoccupation with immediate client tasks was causing him problems not only with his colleagues but also at home. His wife and kids were angry because he was seldom around and had cancelled a string of scheduled holiday trips.



Jake's primary goal was to get more done, and at first he was resistant to my suggestion that taking regular breaks might actually help him to sort out his top priorities and become even more productive. Then, between family pressure and our conversations, something seemed to click. As we completed our final session, Jake was planning on leaving the next day for his first two-week family vacation.



I thought about Jake a number of times and wondered how things had played out on that trip. So I was delighted when he reached out years later to say that the holiday had changed his life. The time away had given him a chance to reconnect with his wife and establish a healthy tradition of regular family travel. What totally surprised him was that the break also gave him an opportunity to rethink his approach to many work projects. He returned to the office with a different attitude and some new ideas. His practice experienced a growth spurt, and in the process of managing it he gradually learned how to create more space in his work life for collaborative activity, strategic planning and personal renewal.



As a coach, I often spot clients who, like Jake, could achieve more if they would work a bit less. But many professionals resist the suggestion that grinding away at an unrelenting pace actually undercuts their ability to perform as highly effective professionals.



Recent research on the value of breaks explains how taking time off may help you become more successful. An excellent 2013 Scientific American article by Ferris Jabr describes findings from some of the studies.



Basically, professionals are preoccupied with work much of the time. But your brain requires frequent time away from work in order to keep operating at its highest level. According to Jabr, "Downtime replenishes the brain's stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life."



Your breaks should come in many forms, from short diversions during each workday to stress-free vacations. As you plan your downtime, consider these strategies:



Honor the 90-minute rule. There's evidence that somewhere between 60 and 90 minutes is about as long as most of us can maintain intense concentration. When we keep plugging away, our performance tends to degrade after the first hour, or hour and a half. If you have an important project, schedule a 90-minute block when you can focus deeply, with as little interruption as possible. After that, a healthy choice is to take a quick walk before you return to that important task. Another option is to simply shift your type of work activity, for a while, and then turn back to the big project.



Enjoy mindful moments. For many of us, a major cause of stress is the endless torrent of interruptions in the form of emails, social media notifications and text messages. But just as technology is adding to the pressure, it also can help us put aside our worries and enjoy the current moment, through meditation and other techniques. A recent Entrepreneur article described 10 Apps and gadgets that can help you pause and improve your capacity for mindfulness. For example, there is Spire, an activity tracker that can monitor your breathing pace and alert you when you're tense and would do well to stop and focus your attention on a few deep breaths.



Take a walk. Repetitive exercise like walking is a terrific way to calm your mind and stimulate a refreshed performance. Dr. Herbert Benson's classic book, The Breakout Principle, describes how physical activity can trigger a revitalizing "breakout" that allows you to shift your focus, enhance your mental processes, reduce stress and jump-start creativity and performance.



Enjoy nature. If your daily walk is in a nearby park, the benefits will be multiplied. Being in a natural environment, and even just looking at pictures of nature, can lower your heart rate and other physical markers of stress.



Take a lunch break. Some studies show that people who put their tasks aside and take off 30 minutes for lunch get more done than similar colleagues who remain stuck at their desks. And connecting with friends during lunch may bring you a boost in positivity that will turn around your whole day.



Plan outings. Even if you don't have the time or money to take your dream vacation, you are more likely to be successful at work if you adopt the practice of taking holidays. This could mean scheduling some long weekends or other scattered days off. And it might involve changing your normal weekend routine to include activities you find relaxing, like getting a massage or meeting friends for a special dinner.