Creative Breaks At Work

In 2008, Michael Phelps won Olympic GOLD - completely blind. The moment he dove in, his goggles filled with water. But he kept swimming. Most swimmers would’ve fallen apart. Phelps didn’t - because he had trained for chaos, hundreds of times. His coach, Bob Bowman, would break his goggles, remove clocks, exhaust him deliberately. Why? Because when you train under stress, performance becomes instinct. Psychologists call this stress inoculation. When you expose yourself to small, manageable stress: - Your amygdala (fear centre) becomes less reactive. - Your prefrontal cortex (logic centre) stays calmer under pressure. Phelps had rehearsed swimming blind so often that it felt normal. He knew the stroke count. He hit the wall without seeing it. And won GOLD by 0.01 seconds. The same science is why: - Navy SEALs tie their hands and practice underwater survival. - Astronauts simulate system failures in zero gravity. - Emergency responders train inside burning buildings. And you can build it too. Here’s how: ✅ Expose yourself to small discomforts. Take cold showers. Wake up 30 minutes earlier. Speak up in meetings. The goal is to build confidence that you can handle hard things. ✅ Use quick stress resets. Try cyclic sighing: Inhale deeply through your nose. Take a second small inhale. Exhale slowly through your mouth. Repeat 3-5 times to calm your system fast. ✅ Strengthen emotional endurance. Instead of avoiding difficult conversations, hard tasks, or feedback - lean into them. Facing small emotional challenges trains you for bigger ones later. ✅ Celebrate small victories. Every time you stay calm, adapt, or keep going under pressure - recognise it. These tiny wins are building your mental "muscle memory" for resilience. As a new parent, I know my son Krish will face his own "goggles-filled-with-water" moments someday. So the best I can do is model resilience myself. Because resilience isn’t gifted - it’s trained. And when you train your brain for chaos, you can survive anything. So I hope you do the same. If this made you pause, feel free to repost and share the thought. #healthandwellness #mentalhealth #stress

I've fallen into this trap too many times to count. Raised by two high-achieving Stanford grads, "constant hustle" was practically our family motto—a badge of honor worn with pride. But what if I told you that constant hustle could actually be stifling your creativity and innovation? It's time we stop glorifying being hustle and start celebrating the power of pause. Here's why: Creativity Thrives in Quiet Moments: Breakthrough ideas rarely emerge amidst chaos. When you're racing from task to task, your mind has no room to wander or explore new possibilities. Carving out quiet moments allows your creativity to flourish, bringing fresh insights and innovative solutions. Burnout Isn’t a Badge of Honor: Constant activity without rest isn't sustainable—it’s a direct path to burnout. Giving yourself permission to recharge is essential, not just for your health, but to sustain enthusiasm and productivity over the long term. Reflection Drives Innovation: Innovation doesn't emerge spontaneously from relentless hustle; it grows from thoughtful reflection. Stepping back to evaluate what's working and what's not gives you clarity and inspires forward-thinking ideas. Growth Requires Breathing Room: Personal and professional growth don't happen in perpetual motion. They require time for learning, exploration, and experimentation. Allowing yourself moments to slow down and reflect ensures you're continually developing and evolving. Work hard yes! But shift away from the glorification of constant hustle. Embrace moments of stillness, give your creativity space, and watch how your life and work transform for the better. Your future self—and your mental health—will thank you.

Never oversimplify growth. ➤ "Mantras don't create change, action does" You've seen the viral lists: "Do these 12 things and your world will change." While these reminders are valuable, personal transformation isn't a checklist—it's a lifelong practice, and science is far more nuanced. Let's add real research and see what actually works for sustainable change: ✅ Spend More Time Focusing on What You Love Science: Positive psychology shows focusing on strengths increases well-being and resilience. ➤ Action: Schedule time for what energizes you weekly, not just when you "have time." ✅ Pause Before Responding Science: Mindful pauses reduce impulsivity and improve emotional regulation. ➤ Action: Try the "three-breath rule" before replying in stressful moments. ✅ Connect to the Essence of You Science: Self-reflection and values alignment link to greater life satisfaction and authentic leadership. ➤ Action: Regular journaling or coaching clarifies your core values and purpose. ✅ Stop Chasing What Doesn't Feel Aligned Science: Pursuing extrinsic goals (status, approval) decreases well-being versus intrinsic goals (meaning, growth). ➤ Action: Audit your calendar—are activities aligned with what truly matters? ✅ Stop Going Back to Places That Have Hurt You Science: Rumination on past pain increases anxiety; letting go supports growth. ➤ Action: Practice self-compassion and seek support to process old wounds. ✅ Allow Yourself Some Grace Science: Self-compassion predicts resilience, motivation, and lower burnout. ➤ Action: Speak to yourself as you would to a close friend facing setbacks. ✅ Lean Into Self-Acceptance Science: Accepting yourself, flaws and all, is a cornerstone of mental health. ➤ Action: Notice self-criticism and gently reframe with acceptance. ✅ Start Being on Your Own Side Science: Self-advocacy and positive self-regard link to higher achievement and well-being. ➤ Action: Celebrate your wins, no matter how small. ✅ Acknowledge That You Matter Too Science: Feeling valued is a basic psychological need (Self-Determination Theory). ➤ Action: Set boundaries and ask for what you need. ✅ Speak to Yourself Like Someone You Love Science: Positive self-talk boosts confidence and performance. ➤ Action: Replace negative inner dialogue with encouragement. ✅ Decide to Make Your Self-Care a Priority Science: Regular self-care links to lower stress and better health outcomes. ➤ Action: Build self-care into your routine as non-negotiable. ✅ Show Up for Yourself Science: Consistency in self-support leads to greater self-efficacy and life satisfaction. ➤ Action: Keep promises you make to yourself. The Real Truth: Change isn't magic—it's practice. Let's discuss how coaching can help transform these reminders into genuine, lasting change—rooted in science, not slogans. Joshua Miller #PersonalGrowth #CoachingTips #Leadership #GrowthMindset #ExecutiveCoaching

𝐃𝐢𝐬𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐭𝐨 𝐑𝐞𝐜𝐨𝐧𝐧𝐞𝐜𝐭: 𝐓𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞-𝐁𝐚𝐜𝐤𝐞𝐝 𝐂𝐚𝐬𝐞 𝐟𝐨𝐫 𝐓𝐞𝐦𝐩𝐨𝐫𝐚𝐫𝐲 𝐃𝐢𝐬𝐞𝐧𝐠𝐚𝐠𝐞𝐦𝐞𝐧𝐭 In August 2024, Australia introduced the Right to Disconnect law, giving employees the freedom to unplug after work hours. This isn’t just a rule; it’s a signal that productivity isn’t about staying connected 24/7. It’s about working smarter, not harder. When I came across this law, it reminded me of a blog I wrote about temporary disengagement a few months ago. The idea goes beyond long weekends or vacations. It’s a daily practice of stepping away to recalibrate and come back sharper, stronger, and more creative. A lack of disengagement does more harm than we realize. A Harvard Business Review study revealed that constant connectivity increases burnout risk by 60%. The WHO even classified burnout as an occupational hazard, highlighting its damaging effects on productivity, creativity, and mental health. Here’s why temporary disengagement works: 𝘚𝘩𝘢𝘳𝘱𝘦𝘳 𝘋𝘦𝘤𝘪𝘴𝘪𝘰𝘯𝘴: A rested prefrontal cortex, your brain’s decision-making hub, leads to quicker and better decisions. 𝘍𝘢𝘴𝘵𝘦𝘳 𝘞𝘰𝘳𝘬 𝘋𝘦𝘭𝘪𝘷𝘦𝘳𝘺: Rest helps the brain process information efficiently, allowing you to complete tasks faster without errors. Boosted Creativity: The Default Mode Network (DMN) in your brain activates during downtime, sparking fresh ideas and solutions. 𝘚𝘵𝘳𝘦𝘴𝘴 𝘙𝘦𝘥𝘶𝘤𝘵𝘪𝘰𝘯: Breaks lower cortisol levels, helping you stay calm under pressure. 𝘐𝘮𝘱𝘳𝘰𝘷𝘦𝘥 𝘍𝘰𝘤𝘶𝘴: Pauses help your brain’s attention filter prioritize what matters most. 𝘚𝘵𝘳𝘰𝘯𝘨𝘦𝘳 𝘞𝘰𝘳𝘬-𝘓𝘪𝘧𝘦 𝘉𝘰𝘶𝘯𝘥𝘢𝘳𝘪𝘦𝘴: Clear work hours ensure harmony between personal and professional life, leaving you more fulfilled. 𝘐𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘈𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺: Structured work hours help you prioritize better and stay on top of your action items. The best part? You don’t need a law to make this change. Temporary disengagement is a habit you can practice daily. Switch off your laptop at a defined hour, step away from your phone, or take a 15-minute break to refresh during the day. The results speak for themselves: a sharper, more organized version of yourself, ready to tackle work with renewed energy. On the flip side, staying constantly connected leads to decision fatigue, poor task management, and a constant feeling of being stuck. Temporary disengagement isn’t about doing less. It’s about doing better. A simple pause, like closing your laptop or stepping away during a hectic day, can transform your productivity and well-being. While laws like ”Right to Disconnect” push companies to protect employees’ time, the responsibility lies with us. Let’s make a habit of disengaging to reconnect with what truly matters. What’s your take? Should the Right to Disconnect law be global? Or do you already practice temporary disengagement daily? #TemporaryDisengagement #MentalHealth #Productivity

My work is very busy at present. I have a demanding schedule of coaching appointments, workshops, webinars, and learning design deliveries, as well as administrative tasks. So I took yesterday off to ski. Stepping away regularly from work isn't just enjoyable; it’s essential. Research shows that intentional breaks — especially active ones — deliver powerful benefits that enhance our performance and well-being: • 𝗖𝗼𝗴𝗻𝗶𝘁𝗶𝘃𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆: Our brains operate on an attention budget that depletes throughout the workday (you may notice, for example, that you are more capable of focused productivity in the morning than at the end of the day). Even brief breaks can replenish this resource. During physical activity, different neural pathways activate, allowing overused cognitive circuits to recover — like resting one muscle group while working another. • 𝗠𝗲𝗻𝘁𝗮𝗹 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴: Breaks function to interrupt the cycle of stress accumulation. Physical activity in particular triggers endorphin release and reduces cortisol levels, creating a neurochemical reset. Research from Wendsche et al. published in the Journal of Applied Psychology found that regular work breaks were consistently associated with lower levels of reported burnout symptoms. • 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗿𝗲𝗷𝘂𝘃𝗲𝗻𝗮𝘁𝗶𝗼𝗻: Studies in occupational health show that the extended periods of continuous sitting that characterize professional work negatively impact cardiovascular health and metabolism. Active breaks counteract these effects by improving circulation, reducing inflammation markers, and maintaining insulin sensitivity — benefits that persist when you return to work. • 𝗣𝗲𝗿𝘀𝗽𝗲𝗰𝘁𝗶𝘃𝗲 𝘀𝗵𝗶𝗳𝘁: Psychological distance from problems activates different regions of the prefrontal cortex. This mental space triggers  an incubation effect wherein our subconscious continues problem-solving while our conscious mind engages elsewhere. Many report solutions crystallizing during or immediately after breaks. • 𝗖𝗿𝗲𝗮𝘁𝗶𝘃𝗶𝘁𝘆 𝗯𝗼𝗼𝘀𝘁: Research published in the Journal of Experimental Psychology found that walking increases creative ideation by up to 60%. Additionally, exposure to novel environments (like mountain vistas) activates the brain's novelty-recognition systems, priming it for innovative thinking. • 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝗱 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗶𝘁𝘆: A study in the journal Cognition found that brief diversions improve focus during extended tasks. Research from Microsoft’s Human Factors Lab revealed that employees who incorporated strategic breaks completed projects 40% faster with fewer errors than those who worked straight through. The irony? Many of us avoid breaks precisely when we need them most. That urgent project, deadline pressure, or busy season seems to demand constant attention, yet this is exactly when a brief disconnect delivers the greatest return. #WorkLifeBalance #Productivity #Wellbeing

Sometimes the place to enrich your work is outside of the work itself. Many of us have jobs that are very full. We have projects, meetings, things we want to do, things we need to do, and all the things we planned on doing. Adding another thing to your workday can feel like too much. We want to do less, not more. In this case, you can try playing in the time around work. Places like: - The commute - Arrival/settling time - First break - Meal break - Second break - Evening commute - Evening (Note: even when I worked full time from home, I had a commute -- it was usually a run or walk with my dogs along the river before and after work). 1. Choose one of the above times (or another time that works for your situation) 2. Decide on a simple activity that makes you feel good, reduces stress, or some other category you want 3. Try and do it 3x this week Now, let's be honest about who is giving this advice -- Kerri Twigg, the queen of maximizing breaks & overachieving & energy. And, my kids are mostly grown-up. No one else in this office is using their breaks the way I do. Some people like to talk & make coffee on their breaks, others scroll on phones, and others call their family. If maximizing downtime ruins breaks for you, ignore me. My way is not better than theirs. My way is better for me than theirs is for me. That is something you could try to play with. What nourishes you most before, between, and after work? Here's mine, but no need to be as extreme as me: What I do to make my job awesome outside of work: 1. Meditate in the morning 2. Run/walk to work (4.3 kms) If you drive down Osborne in the morning, I am the speed-walking speed-dancing gal on the sidewalk) 3. Stretch when I arrive at work & wash my face with nice soap and put on nourishing face oil 4. 20 minutes of strength work or yoga (I have light weights and a mat in my office) or a walk at lunch (to the library to peruse new poetry) & then I eat 5. Make tea slowly in the afternoon, use pretty strainers & loose tea 6. Walk/run home (4.3 kms) Usually, I run to get there quicker Somedays it feels like my life is fitness and I just fit work I like around it. Now, I'm extreme at what I do around the work -- but I also know what works for me. All that exercise and nourishment is what makes me feel energized for the day. They are things I look forward to every day. So no matter what happens in my job (which I also happen to love so much), I've built this supportive system around it that makes me feel spoiled to even have a job. After you've made one space around work feel supportive to you, you can see how that changes how you feel about the work itself. And where a simple pause or desk stretch could change the actual work. What do you do to make full work feel less full? #careeradvice #careerstories

Investing just 15 minutes daily into the "Work Shutdown Ritual" can effectively separate your work from personal life, ensuring mental rest and safeguarding your happiness. It's a routine, inspired by Cal Newport, I´ve been practicing for many years at the end of my workday that signals my brain: "Work is over." How it works: ✅ End your day with a consistent routine: Establish a ritual you'll perform every day to mark the end of work. For me, it's a solitary 15 minutes at my desk, following this routine. ✅ Review completed tasks: Quickly go through what you've accomplished to acknowledge your progress. In my case, I review my daily task list and tick off what was done. ✅ Plan the next day: Note down what you'll start with tomorrow, setting a clear agenda. That´s when I quickly draft my task list for the next day, and the rest of the week. ✅ Address urgent matters: Ensure no critical tasks are left hanging that could cause stress. That´s the time I send final emails. ✅ Physically tidy up: Organize your workspace to signify the end and prepare for a fresh start. This is extremely important to me because it gives me a sense of control. ✅ State a closing phrase: Say a specific phrase like "Work is complete" to reinforce the ritual mentally. I would state to myself, “Mission completed for today. See you again tomorrow.” ✅ Shut down digital tools: Close work-related applications and emails to avoid after-hours work temptation. This can happen in the office or at home. However, it must happen as a crucial last step in the process to really switch off. ✅ Practice consistently: Make this ritual a non-negotiable part of your day for it to become an effective signal. Implementing a work shutdown ritual offers the following 4 transformative benefits: 😀 Setting Boundaries: Establishing a firm line between work and personal life ensures that your time off is truly yours, safeguarding your private moments and preventing work from invading every aspect of your life. 😀 Taking Control of Your Life: This routine empowers you to steer your daily activities and priorities, rather than being at the mercy of unending work demands. It's about asserting authority over your schedule, choices, and ultimately, your life's direction. 😀 Boosting Productivity: By delineating a clear end to the workday, you enhance focus and efficiency during designated work hours. Knowing there's a set time to down tools allows you to concentrate fully on tasks, minimizing procrastination and maximizing output. 😀 Enhancing Wellbeing and Mental Health: Consistently disconnecting from work reduces stress, prevents burnout, and nurtures mental health. This ritual acts as a daily reset, giving you space to relax, rejuvenate, and engage in activities that promote personal well-being. Can you also spare just 15 minutes daily to dramatically enhance your life's quality? Give it a try! #worklifebalance #work #productivity #mentalhealth #growth #success #happiness #wellbeing

Everyone tells artists to hustle harder. But science says the opposite. Research shows unconscious thought leads to more creative ideas than conscious effort. A few years ago, I went on sabbatical at the Bellagio Center in Lake Como. No meetings. No deadlines. Just time to think, write, and compose. That space changed everything. Here are 5 principles that make strategic rest your most productive tool: 1. Stillness Creates Clarity When you're always producing, you start repeating yourself. Stepping away helps you hear what's missing. Action: Schedule 2-4 week blocks with zero creative output pressure. Paul Simon took a long break before Graceland. That pause led him to South African music. A sound that redefined his career. Studies show almost half of creativity variance comes from recovery patterns, not work patterns. 2. Environment Shapes Imagination New places reset how you think. Unfamiliar settings create unexpected connections. Action: Change your physical environment completely. Go somewhere that challenges your routine. Georgia O'Keeffe found her color palette in the New Mexico desert. Ernest Hemingway wrote A Moveable Feast in Paris cafés. At Bellagio, I had dinner every night with scientists, poets, and composers. Those conversations helped me see connections between art and ideas I'd never linked before. 3. Document Without Pressure Creative breakthroughs need incubation time. Write down ideas without forcing them into finished work. Action: Keep a simple notebook. Let ideas marinate. Trust the process. At Bellagio, I wrote pages of unfinished sketches. Later, those became full songs. REM sleep and downtime improve creative problem-solving by 60%. Silence can be part of the writing process. 4. Rest Is Part of Mastery You cannot create forever at full speed. Strategic breaks aren't weakness. They're essential. Action: Build sabbaticals into your creative cycle. Even 48-hour breaks shift perspective. James Blake canceled his tour to take a mental break. That pause helped him return with Assume Form. His most open and spacious album. Research proves: vacations increase creativity for months afterward. 5. Make It Time In, Not Time Off A sabbatical isn't avoiding work. It's doing the deeper work your art requires. Action: Protect your rest periods fiercely. Say no to "quick projects." The break IS the work. Your next breakthrough isn't hiding in harder work. It's waiting in strategic rest. ♻️ Share this with someone who needs permission to rest 🔔 Follow Kabir Sehgal for insights on creativity

Could the key to better leadership be as simple as knowing your “prime time”? We all carry an internal clock that regulates our energy, focus and mood. Scientists call this our circadian rhythm. It is a 24-hour cycle that influences when we are most alert, creative, or reflective. Studies show that when our work schedules clash with these natural rhythms, job performance suffers and stress increases. Yet many leaders ignore this invisible operating system and try to power through. I used to be the same. For years I scheduled strategic planning late in the day, after back‑to‑back meetings. I wondered why my best ideas never arrived. A mentor suggested I pay attention to my natural peaks and dips. I started blocking time for complex decisions between 9 - 11 AM, when I felt clear and focused. I moved routine tasks to my slower periods in the early afternoon. Within weeks, I noticed that my decisions were sharper. I also encouraged my team to share their own “prime times” and to adjust deadlines accordingly. Here are a few principles that have helped: 1. Identify your peaks. Keep a simple log for a week, noting when you feel most alert, creative or tired. Patterns emerge quickly. 2. Protect your high energy windows. Schedule strategy, tough conversations or creative work during these times. Avoid unnecessary meetings, then. 3. Respect diversity. Not everyone is a morning person. Where possible, allow flexibility so people can align their work with their rhythms. 4. Manage energy, not just time. Note that a full diary is not the same as a productive day. Building in short breaks and aligning work with your biology leads to more sustainable performance. Good leadership is about managing ourselves, and that includes listening to our bodies. Aligning work with your internal clock is not indulgent; it is a practical way to think more clearly and lead more effectively. Have you noticed particular times of day when you make your best decisions? How have you adjusted your schedule to work with, rather than against, your natural rhythm?

I don’t get my best ideas in forced ideation meetings. I get them during my 45-minute disconnect sessions. Most people think innovation comes from working non-stop. But real breakthroughs don't come from grinding harder - they come when you step away from: - Work - Screens - Constant hustle Research from UC Berkeley shows a striking finding: taking regular breaks from technology boosts creativity by 60%. Bill Gates does this through an annual think week - where he lives in an off-grid cabin in the woods just to disconnect and think. But that’s not an option for you and me, so here are my easier alternatives that consistently lead to breakthrough ideas: 1. Tech-free nature walks ↳ Nature walks without my phone force me to notice things I'd usually miss. The fresh air clears mental clutter, and new environments spark unexpected connections. ↳ Moving outdoors boosts my energy, making me feel more refreshed and open to new ideas. 2. Doodling and mind mapping ↳ It allows me to visually explore ideas and connect dots I'd normally overlook. ↳ The freeform process helps me think without constraints while giving my brain a productive break. 3. Zero-pressure brainstorming ↳ I ask “What if?” questions when there’s no need to do so, and welcome every idea without any judgment. ↳ It leads to bold, unexpected solutions because no idea is off-limits. ↳ By exploring all possibilities, I find more innovative answers. Following this routine fuels the kind of creativity that sets you apart. This intentional disconnection creates space for breakthrough ideas that others miss while stuck in their daily grind. What's your favorite way to disconnect? Has it ever led to an unexpected breakthrough? #breaksessions #productivityhack #personalgrowth