1 00:00:03,480 --> 00:00:09,520 Speaker 1: Welcome to Before Breakfast, a production of iHeartRadio. Good Morning. 2 00:00:10,600 --> 00:00:16,200 Speaker 2: This is Laura. Welcome to the Before Breakfast podcast. Today's 3 00:00:16,200 --> 00:00:21,800 Speaker 2: tip is to take a better break today. Everyone takes 4 00:00:21,840 --> 00:00:25,119 Speaker 2: breaks during the workday, whether they think they do or not. 5 00:00:26,440 --> 00:00:28,440 Speaker 2: So if you are going to take a break at 6 00:00:28,440 --> 00:00:32,760 Speaker 2: some point today, why not make it as rejuvenating and 7 00:00:32,880 --> 00:00:38,960 Speaker 2: wonderful as possible. In some lines of work, breaks are 8 00:00:39,000 --> 00:00:42,320 Speaker 2: formally built in. When I worked in a fast food 9 00:00:42,360 --> 00:00:46,320 Speaker 2: restaurant many years ago, an eight hour shift was scheduled 10 00:00:46,360 --> 00:00:49,880 Speaker 2: over nine hours because the working hours came with two 11 00:00:50,040 --> 00:00:53,160 Speaker 2: fifteen minute breaks and one thirty minute break. 12 00:00:54,320 --> 00:00:57,360 Speaker 1: My coworkers and I all took our fifteen minute breaks 13 00:00:57,360 --> 00:01:01,279 Speaker 1: at set staggered times to make sure enough people were 14 00:01:01,280 --> 00:01:06,399 Speaker 1: manning the kitchen and the registers. I imagine many people 15 00:01:06,440 --> 00:01:10,520 Speaker 1: listening to this podcast work in slightly different ways. Breaks 16 00:01:10,600 --> 00:01:14,520 Speaker 1: aren't so formally structured in your line of work. You 17 00:01:14,600 --> 00:01:17,040 Speaker 1: work for a while, and then you do something different 18 00:01:17,760 --> 00:01:21,360 Speaker 1: that isn't necessarily the core of your job until you 19 00:01:21,400 --> 00:01:25,959 Speaker 1: resume work again. When I have observed people and discussed 20 00:01:25,959 --> 00:01:31,480 Speaker 1: their schedules, I've noticed that these breaks often start unintentionally. 21 00:01:32,840 --> 00:01:35,720 Speaker 1: Maybe you are working on a report and mean to 22 00:01:35,760 --> 00:01:39,560 Speaker 1: ask your colleague about something you hope to include. You 23 00:01:39,640 --> 00:01:43,040 Speaker 1: pop over to your inbox to send a note. Then 24 00:01:43,880 --> 00:01:47,720 Speaker 1: in your inbox you see a headline about something designed 25 00:01:47,760 --> 00:01:50,720 Speaker 1: to get your attention. You click over to the article 26 00:01:50,760 --> 00:01:54,360 Speaker 1: and read it, and then read something else, or see 27 00:01:54,400 --> 00:01:56,600 Speaker 1: a sports score and have to go check that out, 28 00:01:57,400 --> 00:02:00,000 Speaker 1: and next thing you know, it can be twenty mins, 29 00:02:00,000 --> 00:02:03,960 Speaker 1: minutes or more before you resume work. Now, that twenty 30 00:02:04,000 --> 00:02:08,360 Speaker 1: minute break was longer than my restaurant's formally scheduled smoke breaks, 31 00:02:08,840 --> 00:02:10,800 Speaker 1: that's what we called them, whether you smoked or not, 32 00:02:11,000 --> 00:02:14,840 Speaker 1: which I didn't. But many people taking that headline reading 33 00:02:14,880 --> 00:02:18,560 Speaker 1: break wouldn't even note it has a break. It wasn't 34 00:02:18,560 --> 00:02:23,640 Speaker 1: particularly rejuvenating or relaxing, and since it wasn't scheduled ahead 35 00:02:23,680 --> 00:02:28,000 Speaker 1: and intentionally taken, many people might not even notice it. 36 00:02:29,120 --> 00:02:33,640 Speaker 1: Then they might claim that they don't take breaks. But 37 00:02:33,960 --> 00:02:38,760 Speaker 1: everyone takes breaks, some are intentional and some are not, 38 00:02:39,840 --> 00:02:44,400 Speaker 1: Some are relaxing and some are not. I would argue 39 00:02:44,440 --> 00:02:47,600 Speaker 1: that since it is impossible to spend an entire work 40 00:02:47,680 --> 00:02:52,160 Speaker 1: day entirely focused on work, we are all best off 41 00:02:52,200 --> 00:02:57,760 Speaker 1: taking breaks intentionally so they can be truly rejuvenating and 42 00:02:57,840 --> 00:03:00,000 Speaker 1: not take more time than we intend to give them. 43 00:03:01,520 --> 00:03:04,480 Speaker 1: So as you think about your day to day, aim 44 00:03:04,600 --> 00:03:08,560 Speaker 1: to take a much better break. You might look over 45 00:03:08,600 --> 00:03:11,640 Speaker 1: your schedule and identify when you'd be most likely to 46 00:03:11,680 --> 00:03:15,679 Speaker 1: do something that is not your core job. Lots of 47 00:03:15,720 --> 00:03:20,000 Speaker 1: people feel unfocused and fatigued in mid afternoon, so if 48 00:03:20,000 --> 00:03:22,800 Speaker 1: you are not sure that's probably a good time to 49 00:03:22,840 --> 00:03:26,880 Speaker 1: aim for, then think about what you could do in 50 00:03:26,919 --> 00:03:30,200 Speaker 1: ten to fifteen minutes that would boost your energy levels. 51 00:03:30,680 --> 00:03:33,520 Speaker 1: Could you go for a quick walk, Even if you 52 00:03:33,520 --> 00:03:36,160 Speaker 1: can't leave your building, you might be able to go 53 00:03:36,280 --> 00:03:39,040 Speaker 1: up and down the stairs. You could have a quick 54 00:03:39,080 --> 00:03:42,360 Speaker 1: cup of tea with a colleague that you enjoy. That's 55 00:03:42,360 --> 00:03:45,800 Speaker 1: a much better way to socialize than reading comments on 56 00:03:45,800 --> 00:03:49,640 Speaker 1: online articles. You could read a book or a magazine 57 00:03:49,640 --> 00:03:52,680 Speaker 1: for a few minutes. If you think people will look 58 00:03:52,680 --> 00:03:57,080 Speaker 1: askance at this intentional break, just go somewhere that they 59 00:03:57,080 --> 00:04:03,000 Speaker 1: can't see you outside or your car, or a faraway 60 00:04:03,040 --> 00:04:07,600 Speaker 1: conference room or something like that. Of course, if you 61 00:04:07,640 --> 00:04:10,680 Speaker 1: work from home, you've got a lot more options. You 62 00:04:10,680 --> 00:04:15,119 Speaker 1: could do any sort of hobby, like practicing a musical instrument, gardening, 63 00:04:15,360 --> 00:04:19,839 Speaker 1: doing some artwork, or maybe a more complicated workout. You 64 00:04:19,880 --> 00:04:22,880 Speaker 1: could take your dog on a real walk and get 65 00:04:22,880 --> 00:04:28,440 Speaker 1: both of you some exercise and fresh air. Picture what 66 00:04:28,480 --> 00:04:31,680 Speaker 1: you would like to do today, and then work out 67 00:04:31,680 --> 00:04:35,479 Speaker 1: the logistics. If you plan to read and you work 68 00:04:35,520 --> 00:04:39,080 Speaker 1: in an office, make sure you bring your book. If 69 00:04:39,120 --> 00:04:41,760 Speaker 1: you'd like to go for a walk, make sure you 70 00:04:41,839 --> 00:04:45,920 Speaker 1: wear or bring shoes that would make that possible. If 71 00:04:45,920 --> 00:04:49,159 Speaker 1: you plan to practice your flute in your home office, 72 00:04:49,360 --> 00:04:52,719 Speaker 1: put your flute and your music in there so you 73 00:04:52,720 --> 00:04:54,680 Speaker 1: don't waste time looking for it when it's time to 74 00:04:54,720 --> 00:05:01,520 Speaker 1: take a break. Then at break time, execute on the play. Now, 75 00:05:01,520 --> 00:05:04,039 Speaker 1: you might need to be a little bit flexible. Maybe 76 00:05:04,040 --> 00:05:07,279 Speaker 1: your break happens a little earlier or maybe a little 77 00:05:07,279 --> 00:05:11,039 Speaker 1: bit later than you planned. Maybe a colleagues meeting runs along, 78 00:05:11,640 --> 00:05:15,600 Speaker 1: so you walk alone rather than with a group. Maybe 79 00:05:15,640 --> 00:05:19,280 Speaker 1: you take two shorter breaks instead of one longer one. 80 00:05:20,000 --> 00:05:22,680 Speaker 1: But I highly doubt that you can't make it work. 81 00:05:23,800 --> 00:05:26,320 Speaker 1: If you work in a job where breaks aren't scheduled, 82 00:05:26,320 --> 00:05:30,120 Speaker 1: but you think you work without ceasing, try observing your 83 00:05:30,160 --> 00:05:34,279 Speaker 1: time sometime and your activities just for a day and 84 00:05:34,360 --> 00:05:37,200 Speaker 1: see if there is any time spent on stuff other 85 00:05:37,279 --> 00:05:40,839 Speaker 1: than the core of your work. My guess is that 86 00:05:40,920 --> 00:05:45,440 Speaker 1: the answer is yes. If so, you will be better 87 00:05:45,520 --> 00:05:51,160 Speaker 1: off choosing those activities and acknowledging your break. You'll feel 88 00:05:51,200 --> 00:05:56,960 Speaker 1: more relaxed and like time is more within your control. 89 00:05:58,360 --> 00:06:04,839 Speaker 1: That little mindset shift can change everything. In the meantime. 90 00:06:05,880 --> 00:06:10,480 Speaker 1: This is Laura. Thanks for listening, and here's to making 91 00:06:10,520 --> 00:06:19,960 Speaker 1: the most of our time. Hey, everybody, I'd love to 92 00:06:19,960 --> 00:06:22,960 Speaker 1: hear from you. You can send me your tips, your questions, 93 00:06:23,080 --> 00:06:26,800 Speaker 1: or anything else. Just connect with me on Twitter, Facebook, 94 00:06:26,920 --> 00:06:32,120 Speaker 1: and Instagram at Before Breakfast Pod. That's b the number 95 00:06:32,160 --> 00:06:36,560 Speaker 1: four then Breakfast pod. You can also shoot me an 96 00:06:36,560 --> 00:06:40,919 Speaker 1: email at Before Breakfast Podcasts at iHeartMedia dot com. That 97 00:06:41,040 --> 00:06:44,239 Speaker 1: before Breakfast is spelled out with all the letters. Thanks 98 00:06:44,279 --> 00:06:46,080 Speaker 1: so much, should I look forward to staying in touch. 99 00:06:51,880 --> 00:06:55,920 Speaker 1: Before Breakfast is a production of iHeartRadio. For more podcasts 100 00:06:55,960 --> 00:07:00,880 Speaker 1: from iHeartRadio, visit the iHeartRadio app, Apple Podcasts, or wherever 101 00:07:00,920 --> 00:07:02,279 Speaker 1: you listen to your favorite shows.