Have a break

The below is modified from my weekly newsletter, Talent Transformers. If you’d like to receive these kinds of insights directly to your inbox, you can sign up here .

I’m just back from a week-long trip to Madeira, somewhere I had never been before. As I was preparing for the trip, and writing the original version of this article for my newsletter subscribers (Talent Transformers), I was reflecting on the importance of rest, taking breaks, and taking time off. While I have had various breaks throughout the year, and times for rest, I've mostly been accessible to my clients with my laptop or my phone still with me. For this holiday, I really “switched off”. The laptop stayed at home, and I turned off notifications, and I didn’t check my emails (not even once!). And you know what? It all worked out fine...

While long holidays are a wonderful way to recharge, it’s often the smaller, more frequent breaks that have the greatest impact on our productivity and well-being. This is a reminder for me as well as for you.

The Importance of Micro-Breaks

Taking short, regular breaks throughout the day—known as micro-breaks—can drastically improve your mental clarity and focus. A study published in the journal Cognition found that even a 30-second break can enhance concentration and reduce errors. Micro-breaks give your brain the chance to reset, and they’ve been linked to higher job satisfaction and lower rates of burnout.

For example, standing up and stretching for just five minutes every hour can improve circulation, boost your energy, and help you return to your work with a fresh perspective. It’s these small pauses that, over time, can prevent exhaustion and keep you performing at your best.

Digital Detox: Why Less is More

Another crucial element of rest in today’s world is disconnecting from our devices. Digital Minimalism by Cal Newport (have you read it?) highlights how constant digital distractions can fragment our attention, leading to decreased productivity and increased stress. Newport suggests adopting a more mindful relationship with technology—one where we consciously limit unnecessary screen time. Be the master of technology, not the slave.

A 2017 study from the University of Pennsylvania found that individuals who reduced their social media use reported significant improvements in their mental health, including lower levels of anxiety and depression.

When’s the last time you took time properly away from tech or a break from social media? My daily use of my phone went from an average of over 5 hours (I know!) to a little over 2 hours per day. A lot of that will be my daily NYT word games habit.

Rest: It’s Not Just About Doing Nothing

Rest doesn’t have to mean sitting on the couch doing nothing. In fact, “active rest” is often more rejuvenating than being sedentary. Switching activities—like taking a walk, reading a book, or engaging in a creative hobby—can give your mind a break from one type of focus while stimulating it in another way. Studies show that creative hobbies and physical movement help reduce stress and improve mood.

This kind of rest allows your brain to process information subconsciously, leading to those “aha” moments that can solve a tricky problem or inspire new ideas. Have you ever come up with a new idea when you were asked to be creative? Nah, didn’t think so…

What Does Rest Look Like for You?

As I take some time off, I invite you to reflect on how you rest during your day. Are you giving yourself enough time to pause? Whether it’s a 10-minute walk outside, stepping away from your screen, or putting your phone on airplane mode for a few hours, those small breaks can make a big difference.

One of the podcast episodes I recorded this week addresses the issue of control over our time and what we would actually do if we had more time, how we don’t have time to think but really need it. I can’t wait to share the practical strategies from this episode, it will be out in January.

Let me know—how are you prioritising your time this week?