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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

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                      Last Updated on October 16, 2019

                      Invaluable Lessons You Can Learn From Your Mistakes

                      Invaluable Lessons You Can Learn From Your Mistakes

                      Do you like making mistakes?

                      I certainly don’t.

                      Making mistakes is inevitable. Wouldn’t it be wonderful if we could be at ease with them?

                      Perhaps there is a way to think of them differently and see their benefits.

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                      Why Mistakes Feel Dangerous

                      Mistakes often feel dangerous. Throughout human history, our errors have often been treated as dangerous for a variety of reasons:

                      • Our vulnerability. We have limited and fragile support systems. When those systems fail, people often lose their lives.
                      • Real dangers. Nature can be dangerous, and making mistakes can put us at the mercy of nature and its animal residents seeking a meal.
                      • Ignorance. Many cultures scapegoats someone whenever there is a failure of some kind. Scapegoating can be serious and deadly.
                      • Order. Many societies punish those who do not conform to the prevailing orthodoxy and treat difference and non-conformity as a mistake. Even our brains flash an error message whenever we go against prevailing social norms.

                      We have a history of handling mistakes and failure in an unpleasant way. Since each of us carries our human history with us, it can be a challenge to overcome the fear of making mistakes.

                      If we can embrace the reality of mistakes, we can free ourselves to be more creative in our lives and dig up some interesting insights.

                      Why We Can’t Avoid Making Mistakes

                      Many people operate under the notion that making mistakes is an aberration, a mistake if you will. You can call it perfectionism but it is a more substantial problem. It is really a demand for order and continuity.

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                      When we think we can eliminate mistakes, we are often working from a perspective that sees the world as a fixed place. The world, however, is not so obliging. Like it or not, the world, and everything in it, is constantly changing.

                      Change is more constant and pervasive than we can see with our own eyes which is why we often miss it. Our bodies are constantly changing. The natural conditions of the earth change constantly as well. Everything, including economic and cultural systems have life cycles. Everything is in a constant state of flux.

                      We cannot see all of the changes going on around us since rates of change vary. Unfortunately, when we try to create a feeling of certainty and solidity in our lives or operate from the illusion of stability and order, we are fighting reality and our natural evolution which is built on adapting to change.

                      It is better to continually bend into this reality rather than fight every change we experience. Fighting it can cause us to make more mistakes. Finding the benefits in change can be useful and help us minimize unnecessary mistakes.

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                      Lessons Learned from Making Mistakes

                      Life has so many uncertainties and variables that mistakes are inevitable. Fortunately, there are many things you can learn from making mistakes.

                      Here is a list of ways to harness the mistakes you make for your benefit.

                      1. Point us to something we did not know.
                      2. Reveal a nuance we missed.
                      3. Deepen our knowledge.
                      4. Tell us something about our skill levels.
                      5. Help us see what matters and what does not.
                      6. Inform us more about our values.
                      7. Teach us more about others.
                      8. Let us recognize changing circumstances.
                      9. Show us when someone else has changed.
                      10. Keep us connected to what works and what doesn’t work.
                      11. Remind us of our humanity.
                      12. Spur us to want to better work which helps us all.
                      13. Promote compassion for ourselves and others.
                      14. Teach us to value forgiveness.
                      15. Help us to pace ourselves better.
                      16. Invite us to better choices.
                      17. Can teach us how to experiment.
                      18. Can reveal a new insight.
                      19. Can suggest new options we had not considered.
                      20. Can serve as a warning.
                      21. Show us hidden fault lines in our lives which can lead us to more productive arrangements.
                      22. Point out structural problems in our lives.
                      23. Prompt us to learn more about ourselves.
                      24. Remind us how we are like others.
                      25. Make us more humble.
                      26. Help us rectify injustices in our lives.
                      27. Show us where to create more balance in our lives.
                      28. Tell us when the time to move on has occurred.
                      29. Reveal where our passion is and where it is not.
                      30. Expose our true feelings.
                      31. Bring out problems in a relationship.
                      32. Can be a red flag for our misjudgments.
                      33. Point us in a more creative direction.
                      34. Show us when we are not listening.
                      35. Wake us up to our authentic selves.
                      36. Can create distance with someone else.
                      37. Slow us down when we need to.
                      38. Can hasten change.
                      39. Reveal our blind spots.
                      40. Are the invisible made visible.

                      Reframe Reality to Handle Mistakes More Easily

                      The secret to handling mistakes is to:

                      • Expect them as part of the process of growth and development.
                      • Have an experimental mindset.
                      • Think in evolutional rather than fixed terms.

                      When we accept change as the natural structure of the world, our vulnerability and humanness lets us work with the ebb and flow of life.

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                      When we recognize the inevitability of mistakes as part of the ongoing experiment which life is, then we can relax more. In doing so we may make fewer of them.

                      It also helps to keep in mind that trial and error is an organic natural way of living. It is how we have evolved over time. It is better to be with our natural evolution than to fight it and make life harder.

                      When we adopt an evolutional mindset and see ourselves as part of the ongoing human experiment, we can appreciate that all that has been built up over time which includes the many mistakes our ancestors have made over thousands of years. Each one of us today is a part of that human tradition of learning and experimenting,

                      Mistakes are part of the trial and error, experimental nature of life. The more you adopt the experimental, evolutional frame, the easier it becomes to handle mistakes.

                      Handling mistakes well can help you relax and enjoy all aspects of life more.

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                      Featured photo credit: Sarah Kilian via unsplash.com

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