READ: Overview of the Work Technique of Mental Breaks for Leaders (3 min)

Mindful Breaks 

Mental breaks are a simple technique that can help you restore focus and energy throughout the day.

Our mind basically works in two different ways: conceptual and perceptual. The conceptual mind is a “doing” state of mind. It is the mind that is always planning and thinking about all the things we need to do. Most of us are in the conceptual mind for most of the time. The perceptual mind is a “being” state of mind. It is an observing state of mind free from thoughts and concepts.

The conceptual mind is usually going full-steam-ahead and helps us to achieve what we need to achieve. However, the resources of the brain are limited. It gets tired if it does not have a break from time to time. To practice a mental break, let go of what you are doing and take three breaths using A-B-C-D. Close your eyes or keep them slightly open – whichever you prefer.

• Direct your full attention to your breath and for three breath cycles, do the following:
• Breathe in while noticing your breath; breathe out while relaxing your shoulders, neck, arms
• Breathe in while focusing fully on your inhale; breathe out while focusing on your exhale

Breathe in while enhancing the clarity of your attention; breathe out while maintaining that clarity. Mental breaks are about giving your mind a reprieve from thinking. For a leader, days are long and often mentally exhausting. Introducing more mental breaks into the workday is critical so that you can have a calm, clear, focused mind – for your people, and for your organization.

To help you remember to take mental breaks, you can set up a reminder in your calendar, or an alert on your phone or mindfulness app.