Taking an Intentional Time Out: How to Recharge and Refocus
After completing our largest project with a global client in March, I realised it was time to reset, recalibrate, and recharge. I wanted to focus on my health, exercise, nutrition, and sleep to nourish my mind, body, and soul. As professionals, we dedicate ourselves to our clients, immersing ourselves in their businesses to ensure exceptional delivery. This makes taking an intentional break crucial to prevent burnout and staying focused on what truly matters.
During my break, I wanted to also take the opportunity to get started by reading the stack of books I had accumulated, learning new skills, and improving our business operations. I also explored new technology and apps to enhance our service offerings. Taking this time to review our service offerings, and pivoting to meet the changing needs of our clients in both local and global markets in the fascinating realm of L&D.
Starting with the Basics
I knew that I needed to start with my physical and mental health. Nutrition was my priority. I believe that you are what you eat, so I wanted to make sure that I am giving my body what it needs to function at its best. This meant making sure I wasn't skipping any meals and choosing healthy snacks throughout the day. It can be tempting to reach for the convenient and often unhealthy options, but by planning and having healthy options available I was able to stick to my goals.
Next up was exercise. I knew that I needed to start small and work my way up. That's why I began walking short distances and worked my way up to an hour of walking every day (about 5 km). This was manageable for me and allowed me to build up my stamina over time. It's important to remember that everyone is different, and what works for one person may not work for another. Find an exercise routine that feels good for you and stick to it. I like to get my walk in first thing in the morning and get my blood pumping and oxygen to all the organs that need it most. I found that this also helped with focusing throughout the day. I was able to increase the distance on weekends when I had more time and managed to get two 10km walks in during the month.
Another crucial component of my health and well-being routine was getting enough sunshine. With so many of us spending more time indoors than ever before, it's important to make time for a daily dose of vitamin D. I made sure to spend at least 20 minutes outside every day, I put my timer on my phone on or I get bored and go back indoors too quickly. Now that the weather is changing, we are heading into winter, I will need to grab any opportunity to get sun. I am not a fan of the cold, so this is going to be a challenge.
Hydration was also a big hurdle that I needed to overcome. It can be easy to forget to drink enough water throughout the day, but it's essential for our overall health. I find that if I don’t drink enough then I overeat. I made it a goal to drink at least 2 liters of water each day, and I noticed a significant improvement in my energy levels, skin, sleep, and overall well-being.
Focusing on Learning
For me, intentional time out was an excellent opportunity to expand my knowledge and skills, but from experience, I knew that I struggled to concentrate for long periods of time. As a solution to this problem, I added learning while walking to my daily routine. I invested in a desk treadmill, and now I can dive into various online courses while I get my 5 km in for the day.
Walking and learning allow me to exercise my body and mind simultaneously. Whether listening to a podcast, watching a video, or taking an online course, I use my walking time to feed my curiosity.
This served me well during my time out because of the learning goals that I set for myself. One of the primary objectives was to improve my company's financial record-keeping using QuickBooks. While I thought I was a QuickBooks ninja after completing four and a half hours of LinkedIn Learning, I realised there was still much to learn, but as the saying goes, ‘one step at a time’.
Learning is a continuous process, and the more we learn, the more we realise how much more there is to discover. Setting achievable learning goals for my intentional time out helped me stay focused and motivated, and it was an excellent way to use my time constructively.
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If you are looking to incorporate intentional time out into your daily routine or at this point in your career, I highly recommend setting aside some time for learning. It could be anything from a new language to developing a new skill or improving your knowledge in your field. Remember, the key is to be consistent and intentional with your time.
Finding a New Work Routine
I also had to solidify the transition to working from home after spending 20 years in an office environment. This adjustment involved creating a new routine that worked for me. To start, I now begin each day with a refreshing walk, which helps me get my blood flowing and clears my mind. This simple ritual has become an essential part of my morning routine, helping me find my center and prepare for the day ahead. Additionally, I have learned to mark out clear blocks of time in my schedule and stick to them, or I end up staying on the same task all day and not really progressing (analysis paralysis anyone?). At the end of each block, I write down what I completed and what is still left to do, this helps clear my mind of the task and refocus on the next block. This has helped with ensuring that I am able to maintain a productive balance between work and personal time. Practicing mindfulness has also become an integral part of my new routine, especially during meals. Rather than multitasking, I now make a conscious effort to sit down and focus solely on my food, enjoying the flavours and textures without any distractions.?Having lunch outside in the garden is a great way to get your 20 minutes of sunshine and enjoy your meal in a beautiful setting.
Through this process, I have found that working from home requires a different kind of discipline, one that involves setting clear boundaries and taking regular breaks. By doing so, I am able to stay focused and energised throughout the day, while also maintaining a healthy work-life balance.
Minding my Mindfulness
I touched on mindfulness in a previous section but felt the need to talk about it a bit more in-depth. Mindful practices like meditation, journaling, and yoga only require 12-15 minutes a day to optimise attention. To reap the benefits that mindfulness has to offer, I make time to go outside and ground myself by touching the earth or spending time in nature. These practices have been shown to reduce stress, increase focus and productivity, and improve overall well-being. I find that incorporating them into my daily routine helps me manage my mental and emotional state and build resilience to handle challenges that come my way.?I also find that taking some time just before bed to practice mindfulness helps me fall asleep and get a better night’s sleep, I stumbled upon a great app for this (BetterSleep), there are even bedtime stories for adults. I cannot tell you how the story ends, I am fast asleep before we get there every time.
What Have I Learned?
Overall, taking an intentional time out is a great way to prioritise your health, well-being, and personal growth. It can help you reset and recalibrate, allowing you to come back to your work and personal life with renewed energy and focus. By setting clear goals and taking small steps every day, you can create a routine that works for you and that supports your physical and mental health. Whether you focus on exercise, nutrition, sleep, mindfulness, or learning, remember that the most important thing is to do what works for you and to be kind to yourself along the way.
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To summarise what I did and what worked for me:?
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So, what are you waiting for? Consider taking your own intentional time out and see how it can help you grow, learn, and thrive. Remember, investing in yourself is the best investment you can make.