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5 Minute Refreshers (For Those Who Need to Reboot)

5 Minute Refreshers (For Those Who Need to Reboot)

When you normally think of the word “refresh” a number of things might come to mind, as in refreshing a webpage, drinking a glass of orange juice, or stepping outside for some air. As each of us go throughout our day, we’re faced with many propositions, decisions, and even obstacles that sometimes twist us up so much that we just need…to…breathe.

With that being said, refreshers are never meant to be complete shutdowns (like turning off your computer), they’re intended for brief pauses in our busy schedules to help us return to a calmer state and be more productive at work. Here are ten 5 minute refreshers that you can try today:

1. Meditate to clear your mind and refocus.

Man Sitting

    Something that I’ve recently tried is meditating during which I just close my eyes and focus on my breathing while trying to keep my mind clear. When you find yourself needing to refocus, take 5 minutes to close your eyes and clear your mind. Focus on your breathing and even try taking in one great breath and then expelling the air from your lungs 3 times. Try this refresher when you need to refocus.

    2. Have a sip of your favorite tea.

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    PreparingTea

      Any kind of tea that suits your fancy! Personally, I find jasmine green tea to be soothing and energizing. Certain teas can provide clarity, stress relief, be helpful for losing weight, energy, and digestion. Try this package deal for a brief boost in the afternoons.

      3. Read inspirational or motivational messages.

        Reading inspirational or motivational messages are especially helpful when you find yourself feeling low, overwhelmed, or out of sync. You can download a mobile app to read scriptures, check a website for famous quotes, or even complete daily or weekly guidance plans– any of these options are helpful. You might even stumble upon motivational messages from individuals who have experienced, or are experiencing, similar situations as yourself. As always, as long as there is life, there is hope and a chance to learn and grow. Spend 5 minutes reading an inspirational or motivational message for encouragement.

        4. Go for a brisk walk.

          Walking it out can help, especially with a change in scenery and fresh air. Fill in 5 minutes on your online calendar for a brisk walk by taking the long way around your office building or stepping outside for a brief stroll down the street. Exercising helps to release the hormone serotonin that contributes to our happiness. You might even consider jogging, but just a little movement can help to shift the mental weight from your brain.

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          5. Talk it out with a friend, family member, or colleague.

            It can be amazing sometimes what talking to a friend, family member, or colleague can do. Socializing is important, and when we have many issues flooding our brains, sometimes to the point of overwhelm, we often need to talk to someone. If you have a close friend or colleague in your office, you might consider stopping by to check on them and see how they are doing. Reversing the point-of-view can help to lighten your mood and steer your mind away from negative feelings. Even a few text messages with that special someone may help to brighten your day.

            6. Add glee with some Vitamin C.

              Have you had your glass of OJ today? Vitamin C is vital and important to our bodies for immunity, concentration, and improving our mood. Surprisingly, you might also find yourself feeling refreshed, more focused, and ready to be more productive at work by having a glass of a fruit drink like grapefruit juice, grape juice, apple juice, or even by taking this vitamin in supplement form. Also, try out these meals for lunch instead of the old ham sandwich and soup.

              7. Go on a brief ride.

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                Getting away from the office or your desk while on break might be the refresher you need–just don’t leave and not come back! Consider a 5 minute ride away from the office, and if you’re in a scenic area, you might be able to take in different sights and sounds. With spring approaching us, this is one of the best times to take a ride around the block with trees, flowers, and shrubbery beginning to bloom.

                8. Tell your colleagues “Game on!”

                  Ping pong, darts, or a bean toss throwing contest anyone? Get your game on for 5 minutes to refresh yourself so that you can be more productive at work afterwards. If a colleague is also on break, challenge them to a round and double up with conversation. During the day, we all need several moments to chill and regroup. Plus, you’ll also boost those serotonin levels by stepping up your activity!

                  9. Try a change of environment.

                    Don’t literally move your desk or chair, but temporarily migrate to a different location. If you’re seeking peace and quiet, consider a break-room that’s typically empty or a quiet lounge. If you’re looking for entertainment to help take your mind off of your situation, head for a more lively area such as a dining area, basketball court, tennis court, or park where you could find someone to chat with.

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                    10. Sing to lighten your spirit.

                      Exercise your vocal cords to a favorite song to help shift the mental weight. Even if you’re not the best singer or someone who’s just signed a record deal, you can still use your voice for comfort and happiness. Anyone can become a better singer– all you need to do is practice, and what better way to find a harmony than by practicing for 5 minutes?

                      And there you have it–ten 5 minute refreshers for your midday recharge! Stay productive, but don’t wear yourself too thin. If your monitor needs a break by shutting off its screen every now and then, then you know that we need breaks too. So instead of shutting yourself down or quitting completely, try one of these tips to reboot and get back in sync.

                      Featured photo credit: VisualHunt via visualhunt.com

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                      Jalesa Campbell

                      All-Star Generalist

                      NineSmartProductivityHacksTeachersThumbnail 9 Smart Productivity Hacks for Teachers (Infographic) Office desktop computer with mug and glasses 5 Minute Refreshers (For Those Who Need to Reboot)

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                      Last Updated on January 24, 2020

                      10 Good Habits To Have in Life To Be More Successful

                      10 Good Habits To Have in Life To Be More Successful

                      Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

                      Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

                      Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

                      • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
                      • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
                      • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

                      Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

                      Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

                      Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

                      That’s why I would share 10 good habits to have to be more successful in life.

                      1. Begin Your Day with Meditation

                      I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

                      Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

                      Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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                      2. Be Grateful for What You Have

                      Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

                      Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

                      “I say one thing I’m grateful for each day when I sit down to eat dinner.”

                      3. Smile

                      Can you pause and smile before you continue reading this?

                      Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

                      Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

                      Can you smile again?

                      4. Start Your Day with a Healthy Breakfast

                      Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

                      If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

                      This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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                      Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

                      5. Exercise Daily

                      One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

                      Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

                      ‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

                      He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

                      6. Manage Your Time as You Manage Your Finance

                      Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

                      Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

                      So how do you manage your time effectively?

                      Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

                      “I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

                      And this is Dorsey’s weekly theme:[5]

                      • Monday – Management
                      • Tuesdays – Product
                      • Wednesday – Marketing and growth
                      • Thursdays – Developers and partnerships
                      • Fridays – Culture and recruiting
                      • Saturdays – Taking off
                      • Sundays – Reflection, feedback, strategy, and preparing for Monday

                      No wonder he was able to run two companies when others were struggling with one job.

                      7. Set Daily Goals with Intentions

                      Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

                      Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

                      Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

                      “What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

                      Be intentional about your daily goals!

                      8. Seek Inspiration

                      It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

                      A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

                      Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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                      Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

                      “The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

                      9. Save Steadily, Invest with All Prudence

                      I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

                      However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

                      10. Budget and Track Your Spendings

                      Benjamin Franklin warned of taking the precaution of little expenses. He said,

                      “A small leak sinks a great ship.”

                      It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

                      Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

                      The Bottom Line

                      Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

                      More About Habits

                      Featured photo credit: Andrijana Bozic via unsplash.com

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