How do you balance breaks and rewards with your long-term goals? If you struggle with staying focused and motivated, you might need to rethink your approach to time management. In this article, you'll learn how to use breaks and rewards to achieve your long-term goals without burning out or losing interest.
Taking breaks and rewarding yourself for your progress are not signs of weakness or laziness. They are essential strategies to maintain your mental and physical health, boost your productivity and creativity, and reinforce your motivation and self-esteem. Breaks and rewards can help you avoid stress, fatigue, boredom, and frustration, which can undermine your performance and satisfaction.
Proven facts: it's impossible to multi-task, and your physical and mental working address deeply connected. Take a task, set aside a block of time, then stop and get up. Do a few squats, stretch or take a short walk. You will be even more productive when you return and will actually accomplish more than if you work straight through without breaks!
Not all breaks and rewards are created equal. You need to choose the ones that suit your personality, preferences, and goals. Some examples of breaks are: taking a nap, meditating, stretching, walking, reading, listening to music, or chatting with a friend. Some examples of rewards are: buying something you want, watching a movie, eating a treat, playing a game, or celebrating a milestone. The key is to find what works for you and makes you happy.
When I divide a project into smaller tasks, sometimes I will have small rewards leading up to completion. A cup of coffee from the local barista, dessert after dinner, small task-small reward. Keeps the motivation going!
Another important factor is when to take breaks and reward yourself. You don't want to interrupt your flow or lose your momentum, but you also don't want to push yourself too hard or too long. A good rule of thumb is to follow the Pomodoro technique, which involves working for 25 minutes and then taking a 5-minute break. After four cycles, you take a longer break of 15 to 30 minutes. You can also reward yourself after completing a task, a project, or a goal.
Of course, you can't just take breaks and reward yourself all the time. You need to find a balance that allows you to enjoy the process and the outcome, without compromising your quality or quantity of work. A good way to do that is to set SMART goals, which are specific, measurable, achievable, relevant, and time-bound. This way, you can track your progress, evaluate your results, and adjust your actions accordingly.
Sometimes, you might face some obstacles or difficulties in using breaks and rewards effectively. For example, you might feel guilty, anxious, or distracted when you take a break or reward yourself. You might also face external pressure, expectations, or distractions that interfere with your schedule or plans. To overcome these challenges, you need to be flexible, resilient, and assertive. You need to remind yourself of your purpose, prioritize your tasks, and communicate your boundaries.
Finally, to help you use breaks and rewards to achieve your long-term goals, plan your breaks and rewards in advance and stick to them. Vary your breaks and rewards to keep things interesting, and make sure they align with your values and interests. Additionally, share your breaks and rewards with those who support and encourage you, and review them regularly to make changes if needed.
I also find that getting the team on board helps. Even if they don't join you in following the method, it helps that they understand the training behind it. A good employer will understand, and in time will see the increased productivity and quality of work!