Micro-Rest At Work

By Jillian Broaddus and Chuck Cusumano

School is back in session (and so is back-to-school traffic), sports are about to kick off, employees are in the throes of Q3 workload… The list goes on, but suffice it to say—there simply don’t seem to be enough hours in the day, and the majority of Americans agree! According to one recent survey, 60% of respondents say there's not enough time in the day to get all of their work, chores and errands done. In fact, they claimed they’d need 4 more hours every day just to accomplish it all.

If you’re like this majority, you may find yourself sacrificing time in an area that matters most: your sleep! The National Sleep Foundation reports that more than one-third of adults don’t get enough sleep (less than 7 hours per night), which obviously impacts our energy, health, and overall functioning in every other aspect of life.

However, this blog isn’t about sleep… it’s about rest.  Specifically, how to incorporate rest INTO your workday. After all, “rest” shouldn’t just be what we do when we collapse into bed at the end of the day; it should be a strategic pause, a deliberate moment, and a purposeful set-aside calendar block to give our brains and bodies a chance to recalibrate.  Unlike sleep, “rest” should happen in small and intentional doses throughout the day.

Eating lunch over our keyboards, powering through back-to-back-to-back meetings, and treating coffee as “self-care” isn’t how we’ll reset our parasympathetic nervous systems and clear our mental clutter. HERE’s how, even in your cubicle:

1. Try breathing exercises. Inhale for a count of four, hold for four, and exhale for seven.  Repeat this for a few minutes, and feel your heart rate slowing and your stress levels lowering.

2. Change your scenery. Step outside, soak in the sun, and feel the breeze.  Let your mind wander and forget about the expense reports blurring your vision. Speaking of eyes…

3. Close your eyes for a few minutes. “Non-sleep deep rest” is an idea that mimicking sleep (without actually sleeping) can offer some similar benefits.

4. Stretch. Our muscles (and our postures) are worse for the wear due to our sedentary lifestyles. Take a few minutes to stretch your arms, legs, core, and back. There are plenty of videos online if you need guidance!

5. Reset with laughter. Find a coworker to chat with.  Look up a funny stand-up routine.  Laughter can truly be the best medicine.

Research shows these types of rest can improve focus, boost problem-solving, and reduce stress.  So, what are you waiting for?  Work smarter; not harder.  And reach out to us at hello@thejoshuagroup.net for more tips!