Many people take the view that breaks are breaks whenever they are not actively engaged in work. This assumption is wrong, because just because you are not consciously engaged in your work does not mean that you are really recovering during this time. In this article, the successful coach and entrepreneur Grigori Kalinski gives you some tips on how you can use your breaks effectively for your regeneration in the future so that you can then concentrate on the rest of your work full of energy. The tips are designed in such a way that they can also be implemented during short breaks of five or ten minutes.
Tip 1: Ensure a spatial separation
Most people find it difficult to step away from their work when they are on their breakstill at their place of work. For this reason, even if your break is only five or 10 minutes long, it makes sense for you to move to another room to literally leave work. This will make it easier for you to mentally get away from work and switch off for a moment. Direct your thoughts in a positive direction, for example by remembering your last vacation. Feel the sand of the beach under your feet, listen to the sound of the waves, taste the delicious ice cream and smell the fresh sea air. The more intense you become in your imagination, the more effective this exercise is. Then return to your place of work and you will find that this short,
Tip 2: Do breathing exercises
When we are concentrating or even under stress because of a very important task or the deadline is approaching, our posture and breathing automatically change. Our muscles tighten and our breaths shorten. Consciously use your breaks to control your breath by doing various breathing exercisesperform A very popular method against stress is, for example, the exercise in which you open your pulmonary alveoli. To do this, take a deep breath, hold your breath for a moment and then take another breath. This second ‚inhalation‘ opens the air sacs in your lungs and you relax. Hold your breath for a second or two, and then slowly exhale until you feel the need to inhale again. Repeat this exercise a few times and you’ll instantly feel more relaxed. By the way: This exercise is also very helpful if you have trouble falling asleep!
Tip 3: Practice meditation
Far too often our thoughts are everywhere, just not with ourselves. Do you also have the feeling that you only function but can no longer feel yourself at all? Then it’s time for you to find your way back to yourself. So about yourself in meditation and you will see that even five minutes of meditation can have a very big effect. If you’re meditating for the first time, don’t be surprised if you haven’t had an aha moment. Mediation takes a little practice to be really successful, but it can be very relaxing when you learn to just let your thoughts flow – without suppressing them or imposing positive or negative judgments on them.
Tip 4: Talk to someone who is good for you!
Good conversations with people we like and with whom we can be who we are are balm for the soul! If you’re lucky enough to have a colleague like this, or you know someone you can call during your break, use this opportunity for a positive conversation to recharge your batteries. If you are not so lucky, then you can also enter into a mental dialogue with yourself and say encouraging words to yourself. Talk to yourself as if you were your best friend and motivate yourself for the tasks ahead.
Tip 5: Close your eyes and smile!
This exercise is very simple and still has a huge effect. The best thing about this exercise? Theoretically, a break of two minutes is sufficient for the implementation. Close your eyes, take a deep breath, relax and smile! It doesn’t matter how you feel at the moment, pull the corners of your mouth up – if you don’t quite succeed, you can literally pull the corners of your mouth up with your fingers! – and hold this position. After 90 seconds, you’ll be laughing because smiling sends positive signals to your brain that everything is okay. It doesn’t matter if you really have to smile or if it’s an artificial smile.
Do not use your breaks to think about your work during this time, but create space for regeneration. It can be helpful here if you actually leave the room to gain some distance. Breathing exercises and meditation will also help you to feel yourself again and to actively relax. In addition, it is beneficial when you talk to a person with whom you get along well and who offers you kind words. If such a person is not available to you during your breaks, then go into the inner dialogue and talk to yourself as you would to your best friend. Even a short break is enough to send positive signals to your brain and improve your emotional state.
About the author:
Grigori Kalinski is considered the leading coach in the field of Amazon Kindle publishing in German-speaking countries . Despite his young age, he has been a welcome guest on talk shows and seminars for several years. After dropping out of college, his vision of a better life led him to the Amazon Kindle market. With little effort, he was able to generate a high passive income after just a few weeks. Today, the Amazon Kindle expert gives other people his most valuable knowledge in online seminars and one-on-one strategy talks .