Creative Breaks At Work

After noticing a similar habit among highly creative people (Einstein, Mozart, da Vinci, etc), the neuroscientist Dr. Nancy Andreasen designed a brain-imaging study to explore the neural basis of this habit. Essentially, these creative people all carved out time each day for... “Free-floating periods of thought,” Dr. Andreasen writes in her book, “The Creating Brain.” The specifics of the habit differ. Leonardo da Vinci, for example, would often sit in front of a painting “and simply think, sometimes for as long as a half day.” Whereas Einstein loved to aimlessly drift at sea on a little wooden boat he called the “Tinef” (Yiddish for “piece of junk”). He had to be rescued by the Coast Guard so frequently that a friend eventually bought him an outboard motor for emergency use, but Einstein refused it. “To the average person, being becalmed for hours might be a terrible trial,” the friend said. “To Einstein, this could simply provide more time to think.” So, Dr. Andreasen conducted the first study of brain activity during “free-floating periods of thought,” when the body is in a “resting state” and the mind is free to wander. “We found activations in multiple regions of the association cortex,” she writes. “We were not [seeing] a passive silent brain during the ‘resting state,’ but rather a brain that was actively connecting thoughts and experiences.” Essentially, Dr. Andreasen found that the brain defaults to creativity. When the body is still and the mind is allowed to float freely, the brain engages in what she termed REST (“random episodic silent thinking”). And during REST, the brain “uses its most human and complex parts...areas known to gather information and link it all together.” Separate from those that led to Dr. Andreasen's study, I’ve collected many examples of creative people describing their own REST-ful habits: The legendary designer Paula Scher: “I figured out every identity program I’ve ever done in a taxicab…you sit in the back...look out the window and you can sort of let your mind wander.” One of the great songwriters of all time, Paul Simon: “I used to go off in the bathroom...turn on the faucet so that water would run—I like that sound, it’s very soothing to me—and I’d play, in the dark, letting my imagination wander.” (During one of these sessions, these words came to him: “Hello darkness, my old friend / I’ve come to talk with you again”—which became the opening verse of “The Sound of Silence”). The filmmaker Quentin Tarantino: “I have a pool...And I hop in my pool and just kind of float around…and then a lot of shit will come to me. Literally, a lot of ideas will come to me. Then I get out and make little notes on that...That will be my work for tomorrow.” - - - So whether it’s sitting in front of painting, drifting in a boat, riding in a taxi, playing the guitar in a dark bathroom, or floating in a pool, if you want to be more creative, carve out time each day for “free-floating periods of thought.”

Overthinking can impact not only personal well-being but also workplace productivity and harmony. Drawing inspiration from Japanese philosophies, we can find valuable techniques to cultivate a healthier mindset, foster inclusivity, and inspire collective growth. Here's how these timeless principles can apply to both personal and professional settings: Ikigai: Find your "reason for being." By aligning your passions, mission, vocation, and profession, you can foster a sense of purpose, which is critical for individual fulfillment and team cohesion. Kaizen: Embrace continuous improvement. Small, consistent efforts toward progress can create a culture of collaboration and innovation, empowering diverse perspectives to thrive. Shoshin: Cultivate a "beginner’s mind." Approaching challenges with openness, curiosity, and humility allows us to embrace learning opportunities and value different viewpoints. Hara Hachi Bu: Practice moderation, especially in mental and emotional energy. Encouraging balance and boundaries helps to prevent burnout and promotes sustainable work practices. Shinrin-Yoku: Take "forest baths." Immersing oneself in nature can refresh the mind, reduce stress, and spark creativity—a powerful tool for maintaining workplace wellness. Wabi-Sabi: Embrace imperfection and impermanence. Recognizing beauty in flaws helps us celebrate authenticity, foster psychological safety, and create inclusive environments. Ganbaru: Show tenacity and resilience. Encouraging a culture of perseverance enables individuals and teams to overcome challenges together while maintaining respect and support. Gaman: Cultivate patience and self-restraint. By staying calm under pressure and practicing empathy, we can foster understanding and reduce conflict in diverse spaces. Incorporating these principles into our daily lives and workplace cultures not only helps us manage overthinking but also builds an inclusive, mindful, and thriving community. What other cultural practices inspire your approach to well-being and inclusion? Let’s exchange ideas! #Inclusion #DEI #Leadership #WellBeing #Mindfulness #ContinuousImprovement #CulturalWisdom

Never oversimplify growth. ➤ "Mantras don't create change, action does" You've seen the viral lists: "Do these 12 things and your world will change." While these reminders are valuable, personal transformation isn't a checklist—it's a lifelong practice, and science is far more nuanced. Let's add real research and see what actually works for sustainable change: ✅ Spend More Time Focusing on What You Love Science: Positive psychology shows focusing on strengths increases well-being and resilience. ➤ Action: Schedule time for what energizes you weekly, not just when you "have time." ✅ Pause Before Responding Science: Mindful pauses reduce impulsivity and improve emotional regulation. ➤ Action: Try the "three-breath rule" before replying in stressful moments. ✅ Connect to the Essence of You Science: Self-reflection and values alignment link to greater life satisfaction and authentic leadership. ➤ Action: Regular journaling or coaching clarifies your core values and purpose. ✅ Stop Chasing What Doesn't Feel Aligned Science: Pursuing extrinsic goals (status, approval) decreases well-being versus intrinsic goals (meaning, growth). ➤ Action: Audit your calendar—are activities aligned with what truly matters? ✅ Stop Going Back to Places That Have Hurt You Science: Rumination on past pain increases anxiety; letting go supports growth. ➤ Action: Practice self-compassion and seek support to process old wounds. ✅ Allow Yourself Some Grace Science: Self-compassion predicts resilience, motivation, and lower burnout. ➤ Action: Speak to yourself as you would to a close friend facing setbacks. ✅ Lean Into Self-Acceptance Science: Accepting yourself, flaws and all, is a cornerstone of mental health. ➤ Action: Notice self-criticism and gently reframe with acceptance. ✅ Start Being on Your Own Side Science: Self-advocacy and positive self-regard link to higher achievement and well-being. ➤ Action: Celebrate your wins, no matter how small. ✅ Acknowledge That You Matter Too Science: Feeling valued is a basic psychological need (Self-Determination Theory). ➤ Action: Set boundaries and ask for what you need. ✅ Speak to Yourself Like Someone You Love Science: Positive self-talk boosts confidence and performance. ➤ Action: Replace negative inner dialogue with encouragement. ✅ Decide to Make Your Self-Care a Priority Science: Regular self-care links to lower stress and better health outcomes. ➤ Action: Build self-care into your routine as non-negotiable. ✅ Show Up for Yourself Science: Consistency in self-support leads to greater self-efficacy and life satisfaction. ➤ Action: Keep promises you make to yourself. The Real Truth: Change isn't magic—it's practice. Let's discuss how coaching can help transform these reminders into genuine, lasting change—rooted in science, not slogans. Joshua Miller #PersonalGrowth #CoachingTips #Leadership #GrowthMindset #ExecutiveCoaching

Did you know that over 80% of employees are at risk of burnout this year, according to Mercer’s 2024 Global Talent Trends report? With stress and anxiety on the rise, healthcare experts are increasingly prescribing nature as a remedy. So, why aren’t we embracing the healing power of nature in our workplaces? Studies show that even simple changes—like adding plants to the workspace—can boost productivity by 15% and help reduce illness and sick leave, with improvements ranging from 20% to over 60% in some cases. In honour of #WorldMentalHealthDay, here are 3 quick, easy ways to bring some more nature into your workplace: 🍃 Take it outside: Swap a boardroom meeting for a walking meeting. Fresh air + movement = clearer thinking and better ideas. 🏃♀️ Micro nature breaks: Encourage mini-breaks that get people moving and outdoors. One company I know even locks people out of their computers for 5 minutes every hour to make this happen. 🌵 Bring the outside in: Add plants, natural light, and nature-inspired designs to boost mood and productivity. If we want teams to thrive, we need to design environments that do more than support work—they need to support people. How are you bringing nature into your team’s day-to-day? #NatureForWellbeing #MentalHealthMatters #Leadership

What do Albert Einstein, Paul McCartney, and Virgina Woolf have in common – besides being highly influential figures in their respective fields? All three revealed that some of their most creative ideas came to them whilst they were walking or sleeping. Ok, so what’s the brain up to this time? Why should disengaging help #creativity? In 2014, a group of researchers at Stanford measured the positive effects of mild physical activity on creativity – and found that walking boosted creativity by between 50-80%. 👉 When students took a brisk walk around the college campus or walked at a relaxed pace on an indoor treadmill facing a blank wall – their performance on a test of creativity called the “Alternate Uses Task” improved by a whopping 81%! The AUT tests “divergent thinking,” which is the ability to explore many possible solutions, including blue sky or out of the box thinking. 👉 Walking outdoors produced the most novel and highest quality analogies, indicating that walking had a very specific benefit in improving creativity. 👉 Furthermore, walking made people more talkative, resulting in roughly 50% more total ideas being produced compared to when sitting. In other words, just going for a short walk led to a massive increase in creativity. Or, in the words of the philosopher Friedrich Nietzsche, "All truly great thoughts are conceived by walking.” Sleeping on it seems to have a similar creativity-enhancing effect as physical exercise. How many times have you come back to tackle a seemingly insurmountable problem after a sleep – or even a nap – and the pieces seemed to fall right into place? Studies have found that during the phase of sleep known as Rapid Eye Movement (REM) sleep, the #brain is able to make new and novel connections between unrelated ideas, which is a key aspect of creativity. This state of sleep allows for the free association of ideas, which can lead to creative problem-solving and the generation of innovative ideas upon waking. REM sleep is thought to contribute to "incubating" creative ideas, as the brain reorganizes and consolidates memories, potentially leading to creative insights. Both physical exercise and sleep are mood-enhancers, which may contribute to enhancing creativity. Research suggests that positive moods can enhance creative thinking, making it easier for individuals to think flexibly and come up with innovative solutions. Positive emotional states often increase cognitive flexibility, broaden attention, and allow for more associations between ideas, which are key elements of creativity. Turns out, there are practical ways to spark more ‘Aha!’ moments in our lives. The next time you’re struggling to think of a solution to a problem, try taking a walk or sleeping on it – the evidence-backed cheat-codes for unlocking creativity!

Reacting impulsively to hurtful remarks can be a cycle that traps us, especially in the high-pressure environment of the corporate world. But what if there's an alternative? Picture this: taking an emotional detour, finding balance and self-awareness. Imagine navigating the workplace with a sense of calm and poise, even when faced with challenging interactions. This is the journey of mindful non-reaction and its profound impact on your emotional well-being. In the fast-paced corporate world, getting caught in the trap of immediate reactions is easy. A colleague's critical comment or a tense meeting can trigger an impulsive response, leading to unnecessary conflict and stress. But by embracing mindful techniques, you can break this cycle and foster a more harmonious work environment. 𝐏𝐚𝐮𝐬𝐞. 𝐁𝐫𝐞𝐚𝐭𝐡𝐞. 𝐎𝐛𝐬𝐞𝐫𝐯𝐞. When faced with a triggering moment, the first step is to pause. Take a deep breath and give yourself a moment to process the situation. This brief pause can be enough to prevent an impulsive reaction. Example: Imagine you're in a meeting, and a colleague makes a dismissive remark about your project. Instead of immediately defending yourself or reacting with frustration, take a moment to breathe. Observe your feelings without judgment. This pause allows you to respond thoughtfully, perhaps by asking for constructive feedback or clarifying your perspective calmly. 𝐋𝐞𝐚𝐫𝐧 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬: Mindful Breathing: Practice deep breathing exercises to centre yourself during stressful situations. This helps in reducing immediate emotional reactions. Reflective Listening: When someone makes a hurtful remark, listen to understand rather than to respond. This can diffuse tension and lead to more productive conversations. Empathy: Try to understand the person's perspective before making the remark. This can help you respond with compassion rather than defensiveness. Break the Cycle. By incorporating these techniques, you empower yourself to respond thoughtfully, breaking the escalating reaction cycle. This improves your emotional well-being and sets a positive example for your colleagues, fostering a more respectful and collaborative work environment. In conclusion, mindful non-reaction is a powerful tool in the corporate world. It enables you to navigate challenging interactions gracefully, enhancing your personal and professional life. Embrace this new approach and watch as it transforms your workplace dynamics. As a coach, I've seen firsthand the transformative power of mindfulness. It elevates your professional interactions and enriches your personal growth. If you're looking to cultivate a mindful approach in your professional life, I'm here to guide you on this journey. Together, we can create a work environment where calm, clarity, and compassion thrive. #MindfulLeadership #EmotionalIntelligence #CorporateWellbeing #ProfessionalGrowth #MindfulnessCoaching #CoachSharath

Alignment of Spirituality and Professional Life: Cultivating Harmony in the Workplace!! In our fast-paced, achievement-oriented world, it's easy to get caught up in the daily grind of professional life, often neglecting the deeper aspects of our being. However, integrating spirituality into your professional journey could not only enhance your personal well-being but also elevate your success and satisfaction in the workplace. Spirituality in the workplace goes beyond traditional religious practices; it encompasses a deeper connection to oneself, others, and a sense of purpose that transcends material success. It involves embracing values such as empathy, compassion, integrity, and mindfulness in our interactions and decision-making processes. Aligning spirituality with professional life isn't about abandoning ambition or productivity; rather, it's about infusing our work with intention, meaning, and authenticity. When we bring our whole selves to work—mind, body, and spirit—we create a culture where individuals feel valued, engaged, and fulfilled. This, in turn, fosters innovation, collaboration, and organizational resilience. Practical Strategies for Integration: 1. Mindful Leadership: Cultivate self-awareness and emotional intelligence to lead with empathy, kindness, and authenticity. Practice active listening, seek feedback, and empower others to thrive. 2. Purposeful Practices: Incorporate practices that ground you in the present moment and remind you of your values and purpose. This could be a daily gratitude journal, meditation breaks, or moments of silence before meetings. 3. Compassionate Communication: Foster open, honest, and respectful communication channels where individuals feel heard, understood, and supported. Practice nonviolent communication and empathy in your interactions. 4. Values-driven Decision Making: Align your professional goals and actions with your core values and ethical principles. Consider the impact of your decisions on stakeholders, society, and the environment. By aligning spirituality with professional life, individuals and organizations can experience a multitude of benefits: - Enhanced well-being and resilience - Increased employee engagement and retention - Improved teamwork and collaboration - Greater creativity and innovation - Enhanced reputation and trust in the marketplace In today's complex and interconnected world, the integration of spirituality and professional life is not only desirable but essential for creating workplaces where people thrive and businesses flourish. Let's commit to cultivating harmony between our inner and outer worlds, and together, we can create a brighter, more compassionate future for all. I invite you to share your thoughts and experiences on how you integrate spirituality into your professional journey. How has it impacted your work and well-being? It is time to inspire each other to embrace a more holistic approach to success.

Rediscovering the Art of Rest 😍 I've always prided myself on my ability to focus, to push through, to keep working. For nearly twenty years, my mind was a constant whirlwind of projects, deadlines, and ideas. But recently, I took a leap into the unknown – a screen-free vacation in the lush landscapes of North Sikkim. At first, it felt like I was missing a part of myself. The urge to check my phone, to know what was happening with work, was almost overwhelming. But as days passed, surrounded by nothing but green vistas and pure mountain air, something shifted. I found myself taking long walks, breathing deeply, and truly seeing the world around me. Surprisingly, my eyesight even improved – nature's own remedy for too much screen time. This experience taught me a valuable lesson: deliberate rest is just as crucial as deliberate focus. It's not about being lazy; it's about giving our minds and bodies the space they need to rejuvenate. Now, I'm bringing this philosophy into my daily life. Sundays have become my 'do nothing' days. My morning and evening walks are phone-free zones of peace. And I'm committed to regular vacations where I truly disconnect. It's a bit sad that in our always-on world, we need to consciously plan for rest and even write about it here and share pictures. But I've found it's essential for clarity, creativity, and overall well-being. I'm curious – how do you find moments of deliberate rest in your life? What works for you? #rest #lifedesign

Sometimes the place to enrich your work is outside of the work itself. Many of us have jobs that are very full. We have projects, meetings, things we want to do, things we need to do, and all the things we planned on doing. Adding another thing to your workday can feel like too much. We want to do less, not more. In this case, you can try playing in the time around work. Places like: - The commute - Arrival/settling time - First break - Meal break - Second break - Evening commute - Evening (Note: even when I worked full time from home, I had a commute -- it was usually a run or walk with my dogs along the river before and after work). 1. Choose one of the above times (or another time that works for your situation) 2. Decide on a simple activity that makes you feel good, reduces stress, or some other category you want 3. Try and do it 3x this week Now, let's be honest about who is giving this advice -- Kerri Twigg, the queen of maximizing breaks & overachieving & energy. And, my kids are mostly grown-up. No one else in this office is using their breaks the way I do. Some people like to talk & make coffee on their breaks, others scroll on phones, and others call their family. If maximizing downtime ruins breaks for you, ignore me. My way is not better than theirs. My way is better for me than theirs is for me. That is something you could try to play with. What nourishes you most before, between, and after work? Here's mine, but no need to be as extreme as me: What I do to make my job awesome outside of work: 1. Meditate in the morning 2. Run/walk to work (4.3 kms) If you drive down Osborne in the morning, I am the speed-walking speed-dancing gal on the sidewalk) 3. Stretch when I arrive at work & wash my face with nice soap and put on nourishing face oil 4. 20 minutes of strength work or yoga (I have light weights and a mat in my office) or a walk at lunch (to the library to peruse new poetry) & then I eat 5. Make tea slowly in the afternoon, use pretty strainers & loose tea 6. Walk/run home (4.3 kms) Usually, I run to get there quicker Somedays it feels like my life is fitness and I just fit work I like around it. Now, I'm extreme at what I do around the work -- but I also know what works for me. All that exercise and nourishment is what makes me feel energized for the day. They are things I look forward to every day. So no matter what happens in my job (which I also happen to love so much), I've built this supportive system around it that makes me feel spoiled to even have a job. After you've made one space around work feel supportive to you, you can see how that changes how you feel about the work itself. And where a simple pause or desk stretch could change the actual work. What do you do to make full work feel less full? #careeradvice #careerstories

Investing just 15 minutes daily into the "Work Shutdown Ritual" can effectively separate your work from personal life, ensuring mental rest and safeguarding your happiness. It's a routine, inspired by Cal Newport, I´ve been practicing for many years at the end of my workday that signals my brain: "Work is over." How it works: ✅ End your day with a consistent routine: Establish a ritual you'll perform every day to mark the end of work. For me, it's a solitary 15 minutes at my desk, following this routine. ✅ Review completed tasks: Quickly go through what you've accomplished to acknowledge your progress. In my case, I review my daily task list and tick off what was done. ✅ Plan the next day: Note down what you'll start with tomorrow, setting a clear agenda. That´s when I quickly draft my task list for the next day, and the rest of the week. ✅ Address urgent matters: Ensure no critical tasks are left hanging that could cause stress. That´s the time I send final emails. ✅ Physically tidy up: Organize your workspace to signify the end and prepare for a fresh start. This is extremely important to me because it gives me a sense of control. ✅ State a closing phrase: Say a specific phrase like "Work is complete" to reinforce the ritual mentally. I would state to myself, “Mission completed for today. See you again tomorrow.” ✅ Shut down digital tools: Close work-related applications and emails to avoid after-hours work temptation. This can happen in the office or at home. However, it must happen as a crucial last step in the process to really switch off. ✅ Practice consistently: Make this ritual a non-negotiable part of your day for it to become an effective signal. Implementing a work shutdown ritual offers the following 4 transformative benefits: 😀 Setting Boundaries: Establishing a firm line between work and personal life ensures that your time off is truly yours, safeguarding your private moments and preventing work from invading every aspect of your life. 😀 Taking Control of Your Life: This routine empowers you to steer your daily activities and priorities, rather than being at the mercy of unending work demands. It's about asserting authority over your schedule, choices, and ultimately, your life's direction. 😀 Boosting Productivity: By delineating a clear end to the workday, you enhance focus and efficiency during designated work hours. Knowing there's a set time to down tools allows you to concentrate fully on tasks, minimizing procrastination and maximizing output. 😀 Enhancing Wellbeing and Mental Health: Consistently disconnecting from work reduces stress, prevents burnout, and nurtures mental health. This ritual acts as a daily reset, giving you space to relax, rejuvenate, and engage in activities that promote personal well-being. Can you also spare just 15 minutes daily to dramatically enhance your life's quality? Give it a try! #worklifebalance #work #productivity #mentalhealth #growth #success #happiness #wellbeing