There is a whole universe waiting for you to discover it. 4. Short power nap Sometimes all we need is a little box. 5. Proper afternoon nap You need more than a small box? Also good. 6. Breathe Inhale while counting to four. Exhale while counting to four. Pause for breath while counting to four. And then start again. 7. Fill up on vitamin D Sit on a bench for a few minutes and let the sun shine on your face. 8. Daydreaming No, don't brood. daydreaming Do you remember how to do this? Did you always do it when you were a kid? 9. Shavasana "Shavasana" refers to the "death pose" in yoga. You lie down on the floor and close your eyes for a few minutes. Cover yourself with a blanket for the snuggle factor. An extensive Shavasana activates the parasympathetic nervous system. Heart rate and breathing calm down.
Even these little mini breaks are good. They won't set you back on your schedule, but rather make you more productive. Which breaks are right for me? That mobile number list depends on you and your job. Complementary breaks are particularly recommended . That means: If you work while sitting, you relax best when moving, standing or lying down Then hands-on activities like cooking or painting could be a good idea. If your work involves a lot of words and language, try to take a break that doesn't involve words or language (reading, writing, etc. would probably not be relaxing activities). Try a pause form over a longer period of time and see how it goes for you.
Why do I always reach for my smartphone between two blocks of work, even though I really don't want to? Because it's a neurological thing. Every time we pick up the smartphone and read a message, get new likes or the live ticker of the news site is updated again, our brain perceives it as a reward and releases dopamine . Dopamine makes you happy , but unfortunately also addictive . And while we may feel "rewarded" for the moment by the ten new comments under our Instapost, at the same time social media can damage our mental health and make us unhappy in the long run - a vicious circle. In view of these neural processes , changing one's own usage behavior and establishing digital mindfulness does not work overnight, but takes time. It should take about twenty-eight days for habits to change permanently.