The Habit Society

⚡️ Nappuccino

To: Society Members

Good Morning!

Here’s a question. When was the last time you forgot your morning coffee? This has nothing to do with today’s topic, but I just want to know if these maniacs people actually exist.

Hit reply to let me know. I have a feeling this won’t make me feel better about my coffee habit.

– Nikki

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Slam the Breaks

I thought I’d stay on last week’s beat and hit you with the ultimate productivity tip. Not only will this help you improve focus, motivation and memory consolidation, it will also help you avoid insanity.

Well, what is it?

Taking a damn break.

I know this isn’t ground-breaking information, but how many of us really listen to this advice and stop working when we want to get things done? It’s too counterintuitive for our brains to accept in the moment.

But the key here is to take productive breaks. Those two words don’t seem like a good match, but just like pineapple and pizza, it (sometimes) works out.

Daniel Pink, author of When: The Scientific Secrets of Perfect Timing, says the best breaks include interacting with people, moving, and/or going out in nature. But, under no circumstances should you include your phone or work-talk. So, I’ve created the ultimate break: A 15-minute walk in a local park with a friend while leaving your phone (and work complaints) at the office. Booya. But, if scheduling the perfect break is too stressful for you, or you have one of those jobs where you have to give up the luxury of freedom, here are some other ways to get each of these in.

Moving breaks:

  • Take a five-minute walk every hour. If the weather isn’t permitting, here’s 10 hours of nature sounds while you walk around your living room. Something is better than nothing!

  • Do a five-minute stretch.

  • Push-ups: As many as you have the energy for.

These can slip your mind, so put post-it notes or set alarms.

Nature break:

  • Take a walk through a park.

  • Pretend you’re Forrest Gump and sit on a bench near some trees.

Social break:

  • Schedule a walk with someone nearby. Socializing is important. I know no one needs to tell you this but…someone needs to tell you this.

  • No one nearby? Put those AirPods in and do a walk n’ talk with a friend.

Mental gear-shifting breaks:

These are especially useful when you’re feeling overwhelmed and unproductive.

  • Meditate: It can just be one minute. They’re super easy to find on youtube or any meditation app you use.

  • Breath-work: Sounds intense, but it’s really just consciously controlling your breath. A nice way to relax is inhaling 5 seconds through your nose, holding it for 5 seconds, and exhaling for 7 seconds. Repeat 5 cycles.

As a general note, screen-less breaks will refresh you more than screen-full ones. Duh.

Shadow

Short n’ Sweet

Short on time? Take a micro-break to give your eyes and body some rest:

  • The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

  • Hydrate: Get yourself a smaller water bottle so you have to get up and walk from time to time to refill it.

  • Stand up and stretch for 60 seconds.

  • Stand up when taking phone calls.

Nappuccino

When accessible, naps can be the best break, especially a cappuccino. What’s that? Drink coffee → set an alarm for 25 minutes wake up feeling refreshed. Take naps during your trough period (re: last week’s newsletter). This will give you an even better rebound. It’s important to note that if you are having trouble sleeping, caffeine later in the day is not recommended.

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Just like you plan your tasks for the day, plan your breaks too. It can be hard to take a break when you’re overwhelmed and feel like you can’t miss even one minute at your desk. To avoid overworking and to actually improve your productivity (and mental health for that matter), plan ahead.

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I don’t know one person who can’t use some productivity tips. Share your unique referral link and get some cool merch along the way!

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If you want to get a look into Daniel Pink’s brain, listen to his 1-hour talk at Google.

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Bye
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