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Last Updated on November 28, 2019

21 Counter-Intuitive Brain Break Ideas to Boost Your Productivity

21 Counter-Intuitive Brain Break Ideas to Boost Your Productivity

Every self-help program talks about the importance of taking a 10-15 minute break to boost your productivity.

Breaks give us much needed time to rest our eyes, move around, stretch our stiff muscles, get more blood and oxygen flowing to our brain, to unwind and obtain a fresh outlook on complex work problems.

There is just one problem – we often forget to take them. (Note: Going to the bathroom, grabbing a cup of coffee or checking Facebook updates does not count, as these activities hardly give us enough time to energize our body and restore our concentration and productivity.)

As strange as it may sound, taking regular breaks throughout the work day requires discipline and a little bit of planning. Actually, the reason why so many people push themselves to the limit of exhaustion is simple – they just can not think of any interesting activities they can do, during their break time. So they end up working for 4-5 hours straight until their body offers them a painful reminder.

If this sounds like you, here are 21 counter-intuitive brain break ideas that help to restore your energy, sharpen your focus, boost productivity and avoid burnout at work.

1. Listen to a Guided Meditation

There are plenty of 10-15 minute meditations that allow you to trigger your creativity, let go of muscles tension and take your mind of the work at hand.

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All you have to do is put on a headset, close your eyes and enjoy peace and relaxation even in the midst of work chaos.

Here’s one for you: The Guided Morning Meditation for Beginners (That Will Change Your Day)

2. Share Your Break with a Co-Worker

Alone, you might not always have the strength to pull yourself away from the computer, but if you have a friend taking breaks with you, it is much easier to stick with your break routine. In addition, it offers a great opportunity to bond with your colleagues and get to know them better.

3. Step Outside for a Fresh Perspective

Leaving a stuffy office and letting yourself enjoy the warmth of the sunlight, the coolness of a breeze and the freshness of the spring air can do miracles to your mind and body. You will come back feeling rejuvenated and ready to approach your work with new energy and a fresh perspective.

4. Close Your Eyes and Take 10 Deep Breaths

Stand up and walk away from your desk. Find a quiet place, where you can sit down, close your eyes, smile to yourself and take a few deep breaths. Imagine tension, stress and anxiety leaving your body as you breathe out, and peacefulness, positivity and relaxation filling your mind with every breath that you take.

5. Say No to Tension Headaches

Slowly roll your neck to the right noticing a slight tension in your neck muscles. Hold this position for a count of 120 (2 minutes), then turn your head to the opposite side and repeat. Enjoy the feeling of warmth and flexibility return to your neck and shoulders.

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6. Try People-Gazing

Watching people walking down the street, chatting in a nearby café, and driving by, is meditation in itself. In addition looking outside the window helps to take the strain off the eyes.

7. Rock out to Some Great Music

Music is a great mood changer, especially if you allow yourself to get up and move with it. Just a few minutes of humming and dancing can put a smile on your face and get your blood moving.

8. Take a Thumb and Pinkie Brain Break

This is a great break idea if you need a quick distraction from the problem at hand to get your creative juices flowing:

  • Take your left hand and have your fingers in and your thumb up.
  • Then take your right hand and put all the fingers in except the pinkie. So in other words, your left thumb up and right pinkie out.
  • Now switch the roles of your hands. And now try doing it faster.

Not as simple as it looked, right?

9. Delete Some Tasks from Your To-Do List

What can be more satisfying than taking a long hard look at your do-to list and crossing off a few unimportant tasks?

10. Eat an Apple S-L-O-W-L-Y

In the middle of a busy day, when you feel rushed, take a 2-3 minute break to eat an apple (or another fruit that you like). Just do it very slowly. Notice the flavor, the texture, the freshness. Doing something at a slow pace might feel weird, even annoying at first. But after a few minutes you feel much calmer and less stressed.

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11. Say Thank you

Grab a notecard and your favorite pen and write a quick thank you to someone you appreciate. Then attach a stamp and go downstairs to put it in a mailbox. This simple act of gratitude will take your focus away from any pressing work problems and will put you in a good mood.

12. Take a “No Cell-phone Walk”

Leave your cell-phone in the office and head outside for a brisk walk. Shake off apathy and fatigue. Walk even faster, raising your heartbeat and letting the excitement and the sense of freedom re-charge your mind and body.

13. Read a Magazine or a Book

Pick a read that has nothing to do with your area of work or the latest news. Give your brain the pleasure of not to thinking, being stressed or making decisions.

14. Re-Waterize Yourself

First drink a full glass of water. Second splash some water on your face: warm to relax, cold – to wake up and energize yourself.

15. Make Animals of the Clouds

This is a great exercise to entertain your children, but it is also a great game you can play alone as it helps to tap into your creative potential and distract your mind from upcoming deadlines or customer complaints.

16. Pick up the Pace

If you feel yourself tired and sleepy, deliberately pick up the pace, and try to move a little faster than usual. Type faster. Speak faster. Read faster. Make decisions faster. And, of course, go home sooner.

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17. Laugh off the Tension

You can start by simply saying, “Ha, ha, ha.” and keep repeating it, until you are really laughing. A few minutes of a good belly laugh help to get rid of tension, relax a lot of involuntary muscles and increase blood circulation.

18. Stretch out Stiffness

Getting up from your desk to do a set of sun salutations or this might not be an option if you work in a room full of people. But it does not mean that you should deprive yourself of the pleasure of stretching your body and getting some exercise. Try a simple stretching exercise.

  • Plant your feet firmly on the ground, lift your arms and look at your palms.
  • Stretch your spine for about 30-60 seconds, gradually increasing pressure, as if you were trying to touch the ceiling with your fingers.
  • Relax, lower your arms and feel the energy moving up your spine.

19. Do Something Artistic

Write a short, funny poem and dedicate it to your co-worker. Draw a picture for your kids. Take a few photos of your surroundings. Let your creative side shine!

20. Unclutter Your Desk

A great way to take a much needed break, while looking “busy” is to unclutter your desk. Not only is it relaxing, it also helps to activate productive energy flow.

21. Juggle

Learning to juggle isn’t particularly difficult and it could be a great exercise to take during a break (maybe not in the office itself, but in a place, where balls flying left and right will not bother anyone). Juggling requires fine muscle control, timing and concentration. But most importantly, it is fun!

Featured photo credit: Joanna Kosinska via unsplash.com

More by this author

Arina Nikitina

The author of "Real Goal Getting guide" and she is on a mission to help people achieve goals, and keep focused and motivated.

11 Things Overachievers Do Differently 15 Quick Ways To Focus on Work Easily 21 Counter-Intuitive Brain Break Ideas to Boost Your Productivity One of the Best Goal Setting Exercises How to Turn Yourself Into A Powerful Leader

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Last Updated on June 3, 2020

How to Write SMART Goals (With SMART Goals Templates)

How to Write SMART Goals (With SMART Goals Templates)

Everyone needs a goal. Whether it’s in a business context or for personal development, having goals help you strive towards something you want to accomplish. It prevents you from wandering around aimlessly without a purpose.

But there are good ways to write goals and there are bad ways. If you want to ensure you’re doing the former, keep reading to find out how a SMART goals template can help you with it.

The following video is a summary of how you can write SMART goals effectively:

What Are SMART Goals?

SMART Goals

refer to a way of writing down goals that follow a specific criteria. The earliest known use of the term was by George T. Doran in the November 1981 issue of Management Review, however, it is often associated with Peter Drucker’s management by objectives concept.[1]

SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. There are other variations where certain letters stand for other things such as “achievable” instead of attainable, and “realistic” instead of relevant.

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What separates a SMART goal from a non-SMART goal is that, while a non-SMART goal can be vague and ill-defined, a SMART goal is actionable and can get you results. It sets you up for success and gives you a clear focus to work towards.

And with SMART goals comes a SMART goals template. So, how do you write according to this template?

How to Write Smart Goals Using a SMART Goals Template

For every idea or desire to come to fruition, it needs a plan in place to make it happen. And to get started on a plan, you need to set a goal for it.

The beauty of writing goals according to a SMART goals template is that it can be applied to your personal or professional life.

If it’s your job to establish goals for your team, then you know you have a lot of responsibility weighing on your shoulders. The outcome of whether or not your team accomplishes what’s expected of them can be hugely dependant on the goals you set for them. So, naturally, you want to get it right.

On a personal level, setting goals for yourself is easy, but actually following through with them is the tricky part. According to a study by Mark Murphy about goal setting, participants who vividly described their goals were 1.2 to 1.4 times more likely to successfully achieve their goals.[2] Which goes to show that if you’re clear about your goals, you can have a higher chance of actually accomplishing them.

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Adhering to a SMART goals template can help you with writing clear goals. So, without further ado, here’s how to write SMART goals with a SMART goals template:

Specific

First and foremost, your goal has to be specific. Be as clear and concise as possible because whether it’s your team or yourself, whoever has to carry out the objective needs to be able to determine exactly what it is they are required to do.

To ensure your goal is as specific as it can be, consider the Ws:

  • Who = who is involved in executing this goal?
  • What = what exactly do I want to accomplish?
  • Where = if there’s a fixed location, where will it happen?
  • When = when should it be done by? (more on deadline under “time-bound”)
  • Why = why do I want to achieve this?

Measurable

The only way to know whether or not your goal was successful is to ensure it is measurable. Adding numbers to a goal can help you or your team weigh up whether or not expectations were met and the outcome was triumphant.

For example, “Go to the gym twice a week for the next six months” is a stronger goal to strive for than simply, “Go to the gym more often”.

Setting milestone throughout your process can also help you to reassess progress as you go along.

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Attainable

The next important thing to keep in mind when using a SMART goals template is to ensure your goal is attainable. It’s great to have big dreams but you want your goals to be within the realms of possibility, so that you have a higher chance of actually accomplishing them.

But that doesn’t mean your goal shouldn’t be challenging. You want your goal to be achievable while at the same time test your skills.

Relevant

For obvious reasons, your goal has to be relevant. It has to align with business objectives or with your personal aspirations or else, what’s the point of doing it?

A SMART goal needs to be applicable and important to you, your team, or your overall business agenda. It needs to be able to steer you forward and motivate you to achieve it, which it can if it holds purpose to something you believe in.

Time-Bound

The last factor of the SMART goals template is time-bound (also known as “timely”). Your goal needs a deadline, because without one, it’s less likely to be accomplished.

A deadline provides a sense of urgency that can motivate you or your team to strive towards the end. The amount of time you allocate should be realistic. Don’t give yourself—or your team—only one week if it takes three weeks to actually complete it. You want to set a challenge but you don’t want to risk over stress or burn out.

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Benefits of Using a SMART Goals Template

Writing your goals following a SMART goals template provides you with a clearer focus. It communicates what the goal needs to achieve without any fuss.

With a clear aim, it can give you a better idea of what success is supposed to look like. It also makes it easier to monitor progress, so you’re aware whether or not you’re on the right path.

It can also make it easier to identify bottlenecks or missed targets while you’re delivering the goal. This gives you enough time to rectify any problems so you can get back on track.

The Bottom Line

Writing goals is seemingly not a difficult thing to do. However, if you want it to be as effective as it can be, then there’s more to it than meets the eye.

By following a SMART goals template, you can establish a more concrete foundation of goal setting. It will ensure your goal is specific, measurable, attainable, relevant, and time-bound—attributes that cover the necessities of an effectively written goal.

More Tips About Goals Setting

Featured photo credit: Estée Janssens via unsplash.com

Reference

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