o'Smart Breaks" Enhance Productivity

By Peter Mclaughlin

If you tend to feel run down, burnt out, or just plain tired by mid-afternoon, you're not alone. Studies show that people naturally experience a drop in energy and alertness around 3 p.m., when the body's circadian rhythms take a plunge. Chronobiologists call this time of day "the breaking point."

Unfortunately, many peoPle attempt to get through this natural low time in unhealthy ways. They raid the office vending machines, believing that caffeinated beverages and sugary snacks will give them the energy they need. While the soda and candy do give them a short energy spurt, within an hour they often experience the "crash" and end up feeling more tired than they did initially.

Rather than succumb to the lure of the vending machine, consider taking a "smart break"-a timeout to physiologically and psychologically rejuvenate you to refocus on your most important tasks. By doing so, you'll feel more energized for the balance of the day, with a net gain to the overall quantity and quality of your work.

A smart break is smart for a number of reasons:

1. It's specially designed to give you a high-powered recovery period that recharges your physical energy, emotional balance, and mental focus.

2. It affords a quick attitude adjustment interval, so you can check your mental thermostat and consciously turn it a few notches to the positive.

3. It's a performance booster, enabling you to review your daily objectives, stay focused on key priorities, and make the last quarter of your work day as productive as possible.

A smart break has two important components: (1) a relaxation and (2) an energy-boosting component.

The relaxation component is downtime. It includes activities like closing your eyes, deep breathing, or muscle relaxation. The goal here is for you to step back from the intense effort you've been exerting all day so you can de-activate, disengage, and totally relax for these few minutes (or few seconds, if that's all you can spare).

In the energy-boosting part. you reinvigorate and prepare yourself for a