According to Julie Fratantoni, Ph.D., a cognitive neuroscientist at the Center for BrainHealth at the University of Texas at Dallas, taking mental breaks during the day is crucial. “You must stop and turn off the engine to refuel,” she says. The human brain can operate at higher levels of thought for about 90 to 120 minutes at a time, with 20 minutes of rest in between, ideally. “We must safeguard attention because it is a limited resource,” she asserts. So, how can you effectively refuel your mind? In just 3 days, try taking short breaks every 20 minutes to avoid burnout and increase productivity.
Look at something unusual today.
When the sympathetic nerve system of the brain is overwhelmed by extended debates or looming deadlines, our nature wires us to freeze, escape, or fight. Look out the window or at a photograph of a scenic view to let your brain recognize it’s okay to resume regular functioning, according to Fratantoni. Mid-meeting? Look laterally with your peripheral vision to relax your nervous system.
Tomorrow, take five five-minute breaks.
Include brief pauses on a regular basis: “It’s astonishing how rapidly our brains can recharge,” Fratantoni explains. No, social media and email do not count because they both demand your brain’s information filters and processing.
The following day: Divide your time into portions.
If you find yourself running out of steam during 90-minute work periods, consider Francesco Cirillo’s Pomodoro Technique: Time yourself for 25 to 50 minutes, then take a little rest. Repeat four times more, then take a long break. “You will be more productive than if you are always ‘on,'” says Kristin Schneider, Ph.D., an associate professor of psychology at Rosalind Franklin University of Medicine and Science. Your brain is working hard—help it out!