Welcome to Minute with Mallon!

Something I Taught:

Do you ever find yourself getting really tired toward the end of your workday? I've got just the thing for you! And I've taught this to many, many clients over the years and use it myself, so I know it works. It's called:

Recuperation Breaks!

What does that mean?

A recuperation break, in the context of time management and productivity, is a short, intentional pause from work designed to rest and recharge the mind and body.

These breaks help prevent burnout, maintain high levels of focus, and enhance overall productivity.

During a recuperation break, individuals might engage in activities such as stretching, walking, meditating, or simply relaxing away from their work environment. The goal is to rejuvenate yourself, allowing for sustained productivity and creativity upon returning to work.

One method that I teach people is to set two alarms, one for 10 minutes before the top of the hour, and another at the top of the hour.

Let’s say at 10:50 AM. When the alarm goes off, stand up from your desk or work area and just walk away. You can go outside, turn on the TV, grab a snack to eat real quick, etc.

When the second alarm goes off at 11:00 AM, walk back to your desk and get back to work.

It's as simple as that.

Do that throughout the day! BTW, I usually take 12-minute breaks (i.e. 10:48-11:00 – I be so lazy! 🤭).

Here’s what you’re going to find: at the end of the day you feel much more energized and focused than when you try to work straight through. And you've probably gotten a lot more work done. It's truly amazing!

Also, for the nerds, here are several notable studies that support the idea that taking regular breaks, including getting up and walking away from the desk, can enhance productivity:

1. Desk Time Study (2014): This study analyzed the working habits of employees and found that the most productive workers took regular breaks, typically working for 52 minutes followed by a 17-minute break. These breaks included activities like walking away from the desk, which helped to rejuvenate their focus and productivity.

2. University of Illinois at Urbana-Champaign (2011): Researchers found that brief diversions from a task can significantly improve focus. They discovered that participants who took short breaks during a 50-minute task performed better than those who did not take breaks.

3. Journal of Occupational and Environmental Medicine (2016): This study found that taking short, frequent breaks, including walking breaks, was associated with lower levels of fatigue and higher levels of productivity among office workers. The physical activity during these breaks was particularly beneficial for maintaining energy and focus.

4. University of Copenhagen (2013): Researchers found that incorporating walking breaks into the workday improved overall energy levels and reduced feelings of fatigue. This led to enhanced productivity and better performance throughout the day.

5. Cornell University Ergonomics Research: This research highlighted that workers who took brief, regular breaks to walk around had higher productivity levels and fewer health issues compared to those who remained sedentary for long periods.

Trust me, IT WORKS! Try it for the next week! I guarantee that you'll feel much more relaxed and energized at the end of the day!!!

Something to Ponder:

"Sometimes the most productive thing you can do is relax."

Mark Black

Something I Learned:

A couple of weekends ago, I was one of the leaders at a weekend retreat for 80 men from our church. The program is called Joshua's Men and its purpose is to support men for a full year to become better leaders in the areas of work, family, and in serving their fellow man! I’m one of the 7 leaders of this program.

One of my dear friends, Dr. Dan Reiland, gave a talk on how to be a better communicator. He's one of the best leaders I know and has improved the lives of hundreds of thousands of people through his leadership. As a matter of fact, he envisioned and created this program 37 years ago!

On this occasion Dan spoke about how communication begins with the ability to connect. It begins at the heart level. As a leader, you MUST connect with your people.

Something he said that really grabbed my attention was this:

"If you self-protect, you can't connect!"

If you really want to connect with people, you have to put your guard down. It's okay to admit that you have weaknesses like anyone else. And it's okay to tell someone who is struggling in a certain area that you too once struggled in that area too! (If you truly did!)

We're all just human. Trying to act like you’re “all that” doesn’t work. Connecting with your folks is one of the wisest things you can do!

Something I Saw:

Curious about how coaching can help you achieve your goals faster? Click the link below to schedule a quick 15-minute call and explore your possibilities!

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Have an incredible week!

Robert

Minute With Mallon: Recharge for Results!