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As a neuropsychologist and life-long perfectionist, this is something I’d NEVER tell a high performer:
To rest more. Here’s why.
The other day I was stuck in writer’s block. I needed to finish a client report but I had ZERO motivation. I’d already been staring at that blinking cursor for 23 minutes. Rewriting the same sentence three times.
The smart action would be to take a break. Right? That’s what we’re told. Can’t focus, or feeling stuck…take a break to recharge your motivation.
Wrong.
Okay, yes, our brains do need breaks.
But most of us are in the habit of taking breaks that suck. They suck your energy. They suck your time. And they most definitely suck your motivation.
Here’s a super common example.
I was working with a client who was SO EXCITED she’d finally made time for a vacation. A busy CFO, she’d been working 60-hour weeks for months. Staying late after everyone else goes home to squeeze in deadlines. Inhaling her BLT-on-rye over her keyboard to catch up on emails…
And she FINALLY felt like could take a week off…without dreading all the fires she’d have to put out when she got back.
We met for our coaching call on Wednesday. She tells me all about how she’s going to spend her week off reading on her coach, visiting with friends, and decluttering her spare room that’s been bothering her all year.
The following Wednesday we meet again and she’s DEVASTATED.
Because she spent her entire week off crashing on her couch binge-watching Squid Games because she had ZERO ENERGY to do anything else.
How often has that happened to you? You’re so excited to finally take a break. Or focus on self-care. Or just rest for 5 minutes…but you come back in worse shape than when you left!
Totally normal. Because our very fast-paced modern world is designed to distract.
→ And our brains have gotten into the habit of taking breaks that are really inspiration vampires.
→ Aimlessly scrolling Threads…then it’s been an hour and now my eyes hurt because I haven’t blinked…
→ Trying to “sit and rest” but your brain won’t shut off…
→ Waiting until you’re already exhausted…then you’re surprised when it doesn’t help
As a neuropsychologist who’s spent the past decade working with high-performing female leaders and executives who are on the edge of burnout, the advice we get to “rest more” is really counterproductive to your brain.
On the surface it makes sense. I’m overworked. I haven’t taken a vacation day in 6 months. I just need to sit and rest. Then I’ll feel better.
But here’s the thing → Your brain isn’t used to resting. So “sit and rest” is going to feel UNCOMFORTABLE.
Which means your brain is going to put up massive resistance.
So how do we take breaks that actually work? That recharges your neurons. That gives you the capacity to stay on top of your to-do list…without burning out.
Here are 3 strategies to start taking non-sucky breaks according to neuroscience.
1. Take ACTIVE breaks
Active breaks are breaks that intentionally recharge your brain and your body. Pro tip: If they’re FUN, something you LIKE to do, your brain is going to see more benefit.
My favorite active breaks are to take 15 minutes to declutter a junk drawer or work on a crochet project. This works because it’s something that keeps your hands busy (tactile breaks are great for your brain, especially if you spend all day staring at a screen), and they feel purposeful. Which means it feels GOOD to your brain.
2. Take STRATEGICALLY TIMED breaks
The biggest mistake I see when it comes to breaks? Waiting too long. You wait until you’re so distracted or exhausted that you have to take a break. Doesn’t work.
Take breaks sooner. Your brain can stay focused on one task for about 60-90 minutes. That’s the perfect time to take a quick break. Even 5-10 minutes to go pet your cat or dog (petting a purring cat has been shown to reduce blood pressure and stress) is going to give your brain the reset it needs
3. INTENTIONALLY take “do nothing” breaks.
This is the ONE type of do-nothing rest break I approve of. Breaks that activate what’s called your default mode network (DMN).
Your default mode network is associated with creative inspiration and out-of-the-box thinking.
And it’s activated when you let your mind wander. Ever get a brilliant idea randomly in the shower? That’s your DMN in action.
Here’s a quick way to activate these inspiration neurons → Go for a walk around your building with NO HEADPHONES, or fold a load of laundry.
Not only are these active breaks from tip #1, they’re DMN activating.
Choose one of these better breaks to schedule into your day today if you want to be able to turn on your motivation and check off that to-do list.
Dr. Nicole Byers helps C-suite women, leaders, and business owners optimize their time and brain power so they always feel like they’re excelling in business and in life. She’s a neuroscientist, TEDx speaker, and executive coach in Calgary, Canada.