VAISHALI GILL
Whenever you wait in waiting rooms, airport terminals, train stations, etc. use these idle times to answer emails on your phone, catch up on missed calls and messages, you can also stretch/exercise, relax or meditate. You can carry a book or kindle with you and squeeze in some reading time. Even if the book isn't directly related to work, reading helps boost concentration and improves brain connectivity. Scheduling a break at least every 90 minutes can help you maintain focus and keep your productivity high throughout the day.If you’re completely exhausted — mentally, physically, and emotionally — it will be difficult to get any work done at all. Taking short breaks throughout your day can help prevent you from reaching your “breaking point.” Instead, you’ll continue to feel rested, healthy, and productive.An effective, restorative break is not a few minutes of scrolling through Instagram, or WhatsApp. But a break is a well-planned, intentional space for taking care of your mind and body during your workday. As mentioned above, a break isn’t a time to refocus your attention on another screen (your mobile). It’s a time to step away from your devices, get your body moving, and let your brain regenerate its mental reserves. You may take a walk. If you’re able, take a 10-15 minute walk. Breathe in some fresh air, absorb some sunshine, and get your blood flowing. Take a break from your sedentary position at your desk (which can wreak havoc on your back and neck), and do some light stretching and micro exercise. Try doing lunges, stretching your hamstrings, and rolling your neck around.Step away from your devices, sit somewhere comfortably, and do some mindful breathing or Pranayam. It’s just two letters, and yet saying no can feel really hard — even complicated. For many of us, saying no doesn’t just feel awkward. It feels wrong. “Saying no is one of the best forms of self-care we can engage in,” Washington says. She notes that saying no supports us increating space in our schedules to rest and recharge. So do not hesitate to say NO.