By Chris Griffiths
Encourage Mindful Breaks at Work
Ask people how many breaks they take in their working day, and the answer is often ‘not as many as I would like!’. Culturally, we are addicted to being busy. Going in and out of meetings, answering emails, perusing our ‘to do’ list and dodging constant notifications. While we might be occupied, we’re not necessarily always productive.
But here’s the secret no one told you. Constant busyness comes at a cost, and that price is lowered creativity, higher stress and untapped potential. The solution to this? Taking breaks – regularly and with purpose. That means every day. Yes, even when you’ve got a lot on!
I know what you’re thinking: ‘But I don’t have time for more breaks! There’s not enough hours in the day as it is!’ And I understand this response. But the truth is that mindful breaks actually have the ability to increase your overall productivity. Used correctly, they not only enhance your mood and boost your innovation – they help you think clearer, and improve your attention span, to boot. What’s not to love, right?
Unfortunately, not all breaks were created equally. As tempting as it is to spend downtime scrolling on your phone or catching up on your favourite TV show, the aim here is to give your focussed mind a break. It’s important to note that, in this instance, mindfulness doesn’t necessarily mean meditation.
Instead, the trick is to enter a daydreaming state (more on why later!), and one of the best ways to do that is by doing something mindful. I.e. a task which requires enough attention that you can’t do something more entertaining, but not so demanding it prevents your mind from wandering. Think: washing up, taking a walk, or even sitting down and doodling. The activity doesn’t matter, just the mental state it induces.
It is not as well-known as it should be, but there is a proven link between mind wandering and a whole host of cognitive benefits (including enhanced creativity, problem solving abilities, and lowered anxiety – just to name a few!). That’s why “brain breaks” which allow you to enter the daydream state are so valuable when it comes to improving your working day.
Crucially, these breaks should involve the kind of daydreaming which is free moving and connection-based. That means that worrying about the future or dwelling on the past isn’t going to lead to any light bulb moments. If they did, we’d probably all have a lot more breakthroughs.
The daydreaming which is best doesn’t need to be fixed on any particular topic, but should involve thoughts which flow into each other. That might look like wondering what’s for dinner, thinking about pasta, and then imagining a trip to Italy – this is the way our brain naturally works in the daydreaming state, and your only job is to set it off and let it do its thing.
Studies have shown that when we daydream, the default and executive network of the brain are engaged simultaneously. It is the connection between these two areas which makes daydreaming an excellent way of finding novel solutions – while alpha waves in the frontal cortex are associated with higher scores on creativity tests, and improved mood overall.
To make your mindfulness breaks really productive and focussed, consider fuelling your brain up before a daydream session. That might mean going over the details of a problem you’re looking to solve, or seeking inspiration for new ideas (whether specifically or in an abstract manner). This effectively briefs your subconscious mind – giving it materials to play with when you enter the daydreaming state.
In summary, the benefits of mindful breaks are manyfold. While the costs of continuing to push through work are steep (there’s a reason why burnout is on the rise). So, next time you’re feeling stuck or uninspired, don’t try and think your way through, make time for a mindful break and watch as the ideas rolls in with a newfound ease.
Written by Chris Griffiths and Caragh Medlicott, authors of The Creative Thinking Handbook. Chris is also a keynote speaker, and founder of the AI-powered brainstorming app, ayoa.com.
# How to beat stress and boost innovation