Lunch Breaks For Productivity

Being grateful is a divine thing. It’s how we train out of our evolutionary bias toward fear and bitterness. The human brain is wired for negativity bias, a survival mechanism that prioritizes fear, resentment, and dissatisfaction. These emotions helped keep our ancestors alive. But today, they quietly sabotage our well-being. The research is clear: Practicing gratitude can raise your happiness by as much as 25% over ten weeks. Not because your life changes, but because your perception does. In my own life, I’ve seen this play out. I don’t wake up cheerful. Left to my own devices, I can be gloomy. But through years of personal practice and scientific study, I’ve learned that gratitude is one of the most reliable interventions we have. It redirects attention from what’s missing to what’s present. Turning resentment to awareness and scarcity to sufficiency. This is why I ask my students at Harvard—and myself—to write down three things we’re grateful for every morning. This creates the mental clarity to meet suffering head-on with strength. If you want to train your brain toward joy, start here: - Keep a simple gratitude log. Three honest entries each morning. - Say thank you to one person each day — even if it feels small. - And when something good happens, pause long enough to actually feel it. Left untrained, your mind will always see what’s wrong — gratitude teaches it to see what’s already right.

𝐘𝐨𝐮 𝐃𝐨𝐧’𝐭 𝐍𝐞𝐞𝐝 𝐋𝐨𝐧𝐠𝐞𝐫 𝐁𝐫𝐞𝐚𝐤𝐬 — 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐒𝐦𝐚𝐫𝐭𝐞𝐫 𝐎𝐧𝐞𝐬 ☕ I used to take coffee breaks just to scroll my phone, check notifications, and mentally disconnect. Spoiler: I came back more distracted than refreshed. Working 10+ hour days as a Research Analyst taught me this: how you spend your break determines how well you work after it. So I stopped taking default breaks — and started using them intentionally. Here’s how I now make 15-minute coffee breaks actually count 👇 📍𝗠𝗼𝘃𝗲. 𝗘𝘃𝗲𝗻 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲. Quick walk. Light stretch. Just getting away from the desk boosts blood flow and clears mental fog — science backs this. 📍𝗡𝗼 𝘀𝗰𝗿𝗲𝗲𝗻𝘀. 𝗡𝗼 𝘄𝗼𝗿𝗸 𝘁𝗮𝗹𝗸. I used to check LinkedIn or emails “for a sec” — that didn’t help. Now, I use breaks to disconnect fully — so I can return focused. 📍𝗥𝗲𝗳𝗹𝗲𝗰𝘁 𝗼𝗿 𝗥𝗲𝘀𝗲𝘁. Sometimes I take 2 mins to revisit my task list, reprioritize, or ask: What’s the one thing I need to finish today? It keeps me aligned and avoids the afternoon drift. 📍𝗙𝘂𝗲𝗹 𝘄𝗶𝘁𝗵 𝗽𝘂𝗿𝗽𝗼𝘀𝗲. Not just coffee. Hydration + light snacks = energy boost. Caffeine helps, but balance matters more. Bottom line? A well-used break can add hours of productivity to your day. It’s not about pausing work — it’s about recharging with intention. How do you make the most of your breaks? I’m always up for better ideas — drop yours 👇 #WorkSmart #CoffeeBreakWisdom #ProductivityTips #FocusAtWork

Gratitude rewires your brain for resilience. New research published in Frontiers in Psychology confirms what many ancient traditions and modern healing practices have long known: Gratitude has a profound impact on our mental, emotional, and even physical health. The study looked at over 1,200 adults and found that higher levels of gratitude were directly linked to greater psychological resilience, lower symptoms of anxiety and depression, and enhanced emotional regulation. Here’s what’s happening under the hood: - Gratitude activates regions of the brain tied to reward, empathy, and emotion regulation, including the medial prefrontal cortex and anterior cingulate cortex. -These areas are key for buffering stress, recovering from setbacks, and staying grounded in uncertainty. In essence, gratitude becomes a kind of neurobiological training, strengthening the brain’s capacity to bounce back and stay balanced. It’s also a powerful tool for connection. The study found that gratitude promotes stronger interpersonal relationships, which we know are one of the most critical determinants of long-term health, even more predictive of longevity than diet or exercise alone. In functional medicine, we often talk about root causes. Chronic stress, isolation, and inflammation are at the root of so many modern diseases. But gratitude helps regulate the nervous system, calm the stress response, and shift the body toward healing. You don’t need to wait for a perfect moment to be grateful. In fact, gratitude is most powerful when practiced in the midst of challenges. Try this: ➤ Write down 3 specific things you’re grateful for each day. ➤ Share your appreciation out loud with someone close to you. ➤ Reflect on what your challenges are teaching you, even as they unfold. If you want to learn more, this month in the Hyman Hive we're focusing on inner peace, and gratitude is a major part of that: https://lnkd.in/gyZwkGTE

Journaling, Gratitude, and Visualisation Arsenal F.C and England international player Myles Lewis-Skelly discusses the psychological tools he learned from his mum and how he frequently uses them. Given that Myles is only 18, this is an excellent example for other young athletes regarding the use of different psychological skills, particularly as they are likely to impact his well-being and performance, because he uses them daily in preparation for matches. Myles mentioned: 1️⃣ Journalling 2️⃣ Gratitude 3️⃣ Visualisation 1️⃣ Journalling Myles said he normally makes a journal entry in the morning and evenings. There is evidence that this can boost resilience. Bucknell et al. (2023) explored the effects of written reflections on: (1) successful coping experiences, (2) Unsuccessful coping experiences, or (3) the stressful experience alone, via a randomised controlled design. They found that reflecting on both successful and unsuccessful coping experiences was more effective than just describing stressful experiences, and the benefits of writing about successful coping strategies lasted longer than those of writing about unsuccessful coping events. 2️⃣ Gratitude Myles spoke about expressing gratitude, and there are several psychological and physiological benefits of this. Research by Newman et al. (2021) revealed that being grateful can positively influence: ✅ Lower heart rate ✅ Lower blood pressure ✅ Better sleep quality ✅ Reduced stress ✅ More positive expectations ✅ More positive reflections ✅ Greater feelings of appreciation towards others  Bohlmeijer et al. (2020) reported that expressing gratitude enhanced mental well-being. 3️⃣ Visualisation Finally, Myles spoke about using visualisation. Meta-analyses conducted by Simonsmeier et al. (2020) and Toth et al. (2020) analysed studies examining mental imagery's effects on sports performance. These authors found that mental imagery can significantly enhance sporting performance. It should be noted, however, that several factors influence the extent to which imagery will be beneficial, such as the imagery ability of an athlete (Williams & Cumming, 2011) or their level of expertise (Simonsmeier et al., 2018).

As the holiday season ramps up, a lot of people start thinking about rest. Not the quick long-weekend kind, but the kind that creates real clarity. More and more professionals are choosing intentional sabbaticals because they want space to think, reset, and return with direction. The surprising part is how accessible this is when you understand how to structure it. In my latest newsletter, I break down how to design a period of time away that creates momentum instead of disruption. This includes how to use structure without overplanning, how to create open space without losing focus, and how to set expectations that protect your time and energy. One insight that often surprises people: The hardest part of a sabbatical is not stepping back from work. It is stepping back from your own expectations of constant productivity. The newsletter also explores the difference between choosing a sabbatical and being pushed into one. The experience shifts dramatically when you plan for the return and not just the pause. If you have been craving a reset, this perspective can help you think about a sabbatical as a strategic tool rather than a luxury that is out of reach.

Conscious Disruptions: Why We Started Breaking the Rules on Purpose Everyone loves a break. Children. Adults. Even the most disciplined minds. Because our brains? They crave variety. In today’s hyper-connected world where attention spans vanish faster than you can say “next slide please” keeping learners engaged is becoming a real challenge. Structured routines are great. But when they get too predictable? They start to work against learning. So we decided to break the routine. Not randomly. But intentionally. We call it: Conscious Disruption. It began as a small experiment. During the school day, we would play short instrumental tracks over the PA system. For just a minute or two. Students were encouraged to stop, stretch, sway, or simply breathe with the rhythm. No instructions. No performance pressure. And the results? Unexpected. Powerful. Transformational. Students returned to their tasks more focused. Listening and retention improved. Even the quiet ones began to join in. It was like pressing a mental ‘reset’ button. And it is not just feel-good observation. Harvard research shows that short movement breaks can trigger dopamine release, improving memory, mood, and attention. Music especially at calming tempos lowers stress and sharpens focus. Physical movement boosts oxygen to the brain, enhancing problem-solving. In a world full of digital distractions, this reset is magic. What looks like a ‘break’ is actually a bridge to better learning. So here’s something you can try: >> Play 1–2 minutes of instrumental music between lessons. >> Encourage movement: a stretch, a breath, a gentle sway. >> Watch what happens to focus, mood, and participation. Because sometimes, the smartest way to teach…is to pause. And sometimes, to improve attention, you need to break it…on purpose. #Routine #Breaks #ConsciousDisruption

New research shows a hidden leadership bias: Managers say unplugging boosts performance - but still penalize people who do it. When I led hybrid and distributed teams while working remotely for The Clorox Company, I encouraged my team to unplug -  especially during vacations or holiday weekends. And I meant it. I did unplug during vacation. But after-hours during the workweek? That was harder. I was 3,000 miles and 3 time zones away from HQ. As remote work experiment for Clorox from 2010-2018, I felt pressure to always be online. Hyper-available. Ultra-responsive. Because I believed I had to prove I was just as committed as when I was in the HQ building. 💡That pressure has a name: 𝗗𝗶𝗴𝗶𝘁𝗮𝗹 𝗣𝗿𝗲𝘀𝗲𝗻𝘁𝗲𝗲𝗶𝘀𝗺. According to research from Qatalog and GitLab, workers spend 67 extra minutes online each day to appear present - not to get more done. That means that across 8 years, I may have spent 2,200 hours proving I was “on.” Now, new research covered by Axios confirms that employees’ careers can actually be negatively impacted if they are unplugging. 👉 It is called the 𝗗𝗲𝘁𝗮𝗰𝗵𝗺𝗲𝗻𝘁 𝗣𝗮𝗿𝗮𝗱𝗼𝘅. Professors Eva Buechel & Elisa Solinas reviewed 16 studies with 7,800 participants to explore this question: 𝘏𝘰𝘸 𝘢𝘳𝘦 𝘦𝘮𝘱𝘭𝘰𝘺𝘦𝘦𝘴 𝘸𝘩𝘰 𝘵𝘳𝘺 𝘵𝘰 𝘴𝘸𝘪𝘵𝘤𝘩 𝘰𝘧𝘧 𝘧𝘳𝘰𝘮 𝘸𝘰𝘳𝘬 𝘥𝘶𝘳𝘪𝘯𝘨 𝘯𝘰𝘯-𝘸𝘰𝘳𝘬 𝘩𝘰𝘶𝘳𝘴 𝘱𝘦𝘳𝘤𝘦𝘪𝘷𝘦𝘥? 🤔 Managers reported that employees who unplugged would be more productive upon their return, but then rated them as less committed and less promotable than their more plugged-in colleagues. This bias showed up even when: – Performance was higher – The reason for unplugging was caregiving – The manager said they supported work-life balance It’s a contradiction that breeds burnout and hurts high performers. So, what can we do? 🔄 Redefine commitment. Stop equating responsiveness with dedication. 🔌 Give proactive permission - and back it with structure: 1️⃣ Help your team prioritize so time off isn’t followed by a tidal wave of work. 2️⃣ Set expectations around offline hours - and honor them. This means understanding what time zones your team members are located in. 3️⃣ Model it. People follow what you do, not just what you say. 🧠 Examine your own biases during performance reviews and calibrations for: – the Detachment Paradox – Distance Bias Do you feel pressure to prove you’re working after-hours, or worry your team does? 🗞️ News coverage in Axios: https://lnkd.in/emQvCQ-A 🔍 Research by Eva Buechel & Elisa Solinas published in Organizational Behavior and Human Decision Processes and in Harvard Business Review

My client just called me saying he finds it hard to switch off from work. This is what I explained: Most of us try to slam the brakes at the end of the day. 100 → 0 in five seconds. Imagine if a car did that... Screeching tires. Abrupt impact. Not fun. Not sustainable. So I asked him: “What does switching off actually mean to you?” Is it so you can be fully present with your kids? So you can cook dinner without replaying the last meeting? So you can read, think, or just breathe without distraction? Switching off isn’t about shutting your brain down. It’s about creating a soft landing - giving your mind a gentle transition so you can be fully present in the next thing that matters. Here’s a simple approach I often share with clients: • Write down tomorrow’s first task - so your brain doesn’t carry it. • Close a small loop - wrap up one tiny thing to signal an ending. • Step away from your workspace - stretch, make a cup of tea, or take a short walk. A ritual that signals, “the workday is done.” (I sometimes say this out loud to myself!!) The difference this mindset makes is subtle but profound. Even a small soft landing: • Makes evenings feel calmer • Improves sleep • Helps mornings start sharper • Preserves energy for real focus, creativity, and decisions So try this today! Never underestimate the power of small actions or rituals. How are you going to experience a soft landing today?

One of the most important lessons I've learned in my career is the power of taking a real break. It can be easy to celebrate constant hustle, always-on responsiveness, and squeezing just “one more thing” into the workday. But the truth is that results require rest. Creativity needs breathing room. Well-being demands boundaries. At Verizon, we talk a lot about being our best for our customers, our colleagues and the communities we serve. That starts with being our best for ourselves. And that means knowing when to unplug. Whether it's stepping away for a vacation, signing off fully for the weekend, or just taking a walk between meetings—these moments of true rest are not “nice to have,” they’re essential. They give us the clarity and focus to lead well, solve problems creatively and support one another. I recently took a few days off, and it was cleansing in so many ways. I could hear myself think and felt a sense of peace simply because I made the space to pause. Working endlessly is a direct path to burnout. Nothing will impact your efficiency and productivity more than draining every drop of your energy and attempting to push forward on fumes. My best ideas always come after I disconnect — not when I am running on empty. Here’s the catch. You need to make the time vs. take the time. It may sound like a subtle difference, but unless you carve out dedicated space to untether yourself from work, devices and whatever else you are juggling, it just won’t happen. Changing scenery is not enough. You need a full rest and reboot for it to count. Everyone needs to model this, especially if you’re a people leader. Your teams look up to you. If you don’t truly disconnect, they won’t either. So check in with your teams, talk openly about what you’re doing to step away and make sure they have a break within reach.  I hope everyone reading this finds a chance this summer to really unplug, recharge and come back renewed. It’s one of the best investments we can make — in ourselves and in each other. #VTeamLife #Wellbeing #Culture #lovewhereyouwork #lovewhatyoudo

Everyone tells artists to hustle harder. But science says the opposite. Research shows unconscious thought leads to more creative ideas than conscious effort. A few years ago, I went on sabbatical at the Bellagio Center in Lake Como. No meetings. No deadlines. Just time to think, write, and compose. That space changed everything. Here are 5 principles that make strategic rest your most productive tool: 1. Stillness Creates Clarity When you're always producing, you start repeating yourself. Stepping away helps you hear what's missing. Action: Schedule 2-4 week blocks with zero creative output pressure. Paul Simon took a long break before Graceland. That pause led him to South African music. A sound that redefined his career. Studies show almost half of creativity variance comes from recovery patterns, not work patterns. 2. Environment Shapes Imagination New places reset how you think. Unfamiliar settings create unexpected connections. Action: Change your physical environment completely. Go somewhere that challenges your routine. Georgia O'Keeffe found her color palette in the New Mexico desert. Ernest Hemingway wrote A Moveable Feast in Paris cafés. At Bellagio, I had dinner every night with scientists, poets, and composers. Those conversations helped me see connections between art and ideas I'd never linked before. 3. Document Without Pressure Creative breakthroughs need incubation time. Write down ideas without forcing them into finished work. Action: Keep a simple notebook. Let ideas marinate. Trust the process. At Bellagio, I wrote pages of unfinished sketches. Later, those became full songs. REM sleep and downtime improve creative problem-solving by 60%. Silence can be part of the writing process. 4. Rest Is Part of Mastery You cannot create forever at full speed. Strategic breaks aren't weakness. They're essential. Action: Build sabbaticals into your creative cycle. Even 48-hour breaks shift perspective. James Blake canceled his tour to take a mental break. That pause helped him return with Assume Form. His most open and spacious album. Research proves: vacations increase creativity for months afterward. 5. Make It Time In, Not Time Off A sabbatical isn't avoiding work. It's doing the deeper work your art requires. Action: Protect your rest periods fiercely. Say no to "quick projects." The break IS the work. Your next breakthrough isn't hiding in harder work. It's waiting in strategic rest. ♻️ Share this with someone who needs permission to rest 🔔 Follow Kabir Sehgal for insights on creativity