Creative Breaks At Work

What do Albert Einstein, Paul McCartney, and Virgina Woolf have in common – besides being highly influential figures in their respective fields? All three revealed that some of their most creative ideas came to them whilst they were walking or sleeping. Ok, so what’s the brain up to this time? Why should disengaging help #creativity? In 2014, a group of researchers at Stanford measured the positive effects of mild physical activity on creativity – and found that walking boosted creativity by between 50-80%. 👉 When students took a brisk walk around the college campus or walked at a relaxed pace on an indoor treadmill facing a blank wall – their performance on a test of creativity called the “Alternate Uses Task” improved by a whopping 81%! The AUT tests “divergent thinking,” which is the ability to explore many possible solutions, including blue sky or out of the box thinking. 👉 Walking outdoors produced the most novel and highest quality analogies, indicating that walking had a very specific benefit in improving creativity. 👉 Furthermore, walking made people more talkative, resulting in roughly 50% more total ideas being produced compared to when sitting. In other words, just going for a short walk led to a massive increase in creativity. Or, in the words of the philosopher Friedrich Nietzsche, "All truly great thoughts are conceived by walking.” Sleeping on it seems to have a similar creativity-enhancing effect as physical exercise. How many times have you come back to tackle a seemingly insurmountable problem after a sleep – or even a nap – and the pieces seemed to fall right into place? Studies have found that during the phase of sleep known as Rapid Eye Movement (REM) sleep, the #brain is able to make new and novel connections between unrelated ideas, which is a key aspect of creativity. This state of sleep allows for the free association of ideas, which can lead to creative problem-solving and the generation of innovative ideas upon waking. REM sleep is thought to contribute to "incubating" creative ideas, as the brain reorganizes and consolidates memories, potentially leading to creative insights. Both physical exercise and sleep are mood-enhancers, which may contribute to enhancing creativity. Research suggests that positive moods can enhance creative thinking, making it easier for individuals to think flexibly and come up with innovative solutions. Positive emotional states often increase cognitive flexibility, broaden attention, and allow for more associations between ideas, which are key elements of creativity. Turns out, there are practical ways to spark more ‘Aha!’ moments in our lives. The next time you’re struggling to think of a solution to a problem, try taking a walk or sleeping on it – the evidence-backed cheat-codes for unlocking creativity!

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

Being 'always on' isn't success, it's slow self-sabotage. 7 simple ways to reset and recharge: You're depleted from being plugged in all the time. Constant connections. Endless notifications. Zero downtime. Your energy is quietly draining away. This isn't sustainable success. 7 power shifts to restore your energy: 1. Start with Stillness ↳First 5 minutes no phone ↳Three deep breaths and one non-negotiable for the day 2. Create Untouchable Time ↳90 minutes daily in Do Not Disturb ↳Phone in another room to remove temptation 3. Master the Energy Stack ↳Deep work before noon when your brain is sharp ↳Shallow tasks (email/admin) for your afternoon dip 4. Practice Micro Resets ↳1 minute breathing break between tasks ↳Look at something 20 ft away for 20 seconds 5. Design Power Blocks ↳Work in 45-minute sprints - followed by a true break ↳Get up and walk or stretch during breaks 6. Set Digital Sunsets ↳No devices after 8 pm ↳Calming nighttime ritual instead 7. Use Transition Rituals ↳5-minute decompress breaks between meetings ↳Three slow breaths: in through nose, out through mouth Success isn't measured by how long you stay plugged in. It's measured by how well you recharge. First thing you'll unplug from this weekend? Share below 👇 -- ♻️ Repost to help your network recharge and reset 🔔 Follow Dr. Carolyn Frost for more evidence-based strategies to thrive at work and life Quote: Anne Lamott

The key to avoiding creative burnout? Recognising the warnings. Knowing how to recalibrate. Here are 5 signs AND solutions: 1/ Loss of Passion Your work feels more like a burden than a joy ⚠️ ↳ Step away and try something different. ↳ Engage in hobbies that aren’t tied to outcomes. ↳ Let your ideas flow without the pressure. 2/ Decreased Productivity Deadlines feel impossible, and tasks drag on ⚠️ ↳ Break down tasks into manageable steps. ↳ Don’t be afraid to say no when your plate is full. ↳ Prioritise tasks that energise rather than drain you. 3/ Mental and Physical Exhaustion You’re always tired, even with sleep ⚠️ ↳ Recharge with self-care. ↳ Exercise, eat well, sleep right. ↳ Small, consistent changes can add up big time. 4/ Increased Negativity Everything feels meh, annoying or pointless ⚠️ ↳ Connect with your people. ↳ Share struggles, laugh, get fresh perspective. ↳ A fresh perspective from a friend does wonders. 5/ Difficulty Concentrating Ideas won’t flow, focus is out the window ⚠️ ↳ Declutter your mind. ↳ Try mindfulness or a quick walk. ↳ Make space to unplug and let your mind wander. Creative burnout doesn’t just vanish on its own. It's okay to pause, recalibrate, and come back stronger. ♻️ Repost to help others recognise creative burnout & take action. — 👋 I’m Jolyon Varley, founder of OK COOL. I drop insights into creativity, culture and content every day at 8:30AM EST. If you want to stay ahead of the curve, hit the bell on my profile 🔔

Never oversimplify growth. ➤ "Mantras don't create change, action does" You've seen the viral lists: "Do these 12 things and your world will change." While these reminders are valuable, personal transformation isn't a checklist—it's a lifelong practice, and science is far more nuanced. Let's add real research and see what actually works for sustainable change: ✅ Spend More Time Focusing on What You Love Science: Positive psychology shows focusing on strengths increases well-being and resilience. ➤ Action: Schedule time for what energizes you weekly, not just when you "have time." ✅ Pause Before Responding Science: Mindful pauses reduce impulsivity and improve emotional regulation. ➤ Action: Try the "three-breath rule" before replying in stressful moments. ✅ Connect to the Essence of You Science: Self-reflection and values alignment link to greater life satisfaction and authentic leadership. ➤ Action: Regular journaling or coaching clarifies your core values and purpose. ✅ Stop Chasing What Doesn't Feel Aligned Science: Pursuing extrinsic goals (status, approval) decreases well-being versus intrinsic goals (meaning, growth). ➤ Action: Audit your calendar—are activities aligned with what truly matters? ✅ Stop Going Back to Places That Have Hurt You Science: Rumination on past pain increases anxiety; letting go supports growth. ➤ Action: Practice self-compassion and seek support to process old wounds. ✅ Allow Yourself Some Grace Science: Self-compassion predicts resilience, motivation, and lower burnout. ➤ Action: Speak to yourself as you would to a close friend facing setbacks. ✅ Lean Into Self-Acceptance Science: Accepting yourself, flaws and all, is a cornerstone of mental health. ➤ Action: Notice self-criticism and gently reframe with acceptance. ✅ Start Being on Your Own Side Science: Self-advocacy and positive self-regard link to higher achievement and well-being. ➤ Action: Celebrate your wins, no matter how small. ✅ Acknowledge That You Matter Too Science: Feeling valued is a basic psychological need (Self-Determination Theory). ➤ Action: Set boundaries and ask for what you need. ✅ Speak to Yourself Like Someone You Love Science: Positive self-talk boosts confidence and performance. ➤ Action: Replace negative inner dialogue with encouragement. ✅ Decide to Make Your Self-Care a Priority Science: Regular self-care links to lower stress and better health outcomes. ➤ Action: Build self-care into your routine as non-negotiable. ✅ Show Up for Yourself Science: Consistency in self-support leads to greater self-efficacy and life satisfaction. ➤ Action: Keep promises you make to yourself. The Real Truth: Change isn't magic—it's practice. Let's discuss how coaching can help transform these reminders into genuine, lasting change—rooted in science, not slogans. Joshua Miller #PersonalGrowth #CoachingTips #Leadership #GrowthMindset #ExecutiveCoaching

Creators are facing a mental health crisis, and now there’s data to prove it. As a member of the Creator Advisory Board at Creators 4 Mental Health, I’ve been closely following their recent benchmark study on creator mental well-being. The findings paint a clear picture of an industry under pressure: ✨ 62% of creators experience burnout ✨ 69% face financial insecurity ✨ 58% say their self-worth declines when content underperforms This is a workforce that powers a 300 billion dollar economy yet operates without many of the protections or benefits of traditional employment. Many creators function as small businesses, often managing teams, deadlines, and income instability without the resources that support long-term sustainability. 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐭𝐡𝐢𝐧𝐠𝐬 𝐜𝐫𝐞𝐚𝐭𝐨𝐫𝐬 𝐜𝐚𝐧 𝐝𝐨 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐩𝐫𝐨𝐭𝐞𝐜𝐭𝐢𝐧𝐠 𝐭𝐡𝐞𝐢𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡: 1️⃣ 𝐁𝐮𝐢𝐥𝐝 𝐨𝐫 𝐣𝐨𝐢𝐧 𝐚 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐥𝐢𝐤𝐞 REACH. Having a trusted group of peers who understand the pressures of this work can make a huge difference. Surrounding yourself with others who share knowledge, experiences, and support helps reduce isolation and sustain creativity over time. 2️⃣ 𝐃𝐢𝐯𝐞𝐫𝐬𝐢𝐟𝐲 𝐲𝐨𝐮𝐫 𝐫𝐞𝐯𝐞𝐧𝐮𝐞. Depending solely on one platform or one income stream increases financial and emotional stress. Expanding to multiple forms of monetization (brand deals, products, subscriptions, events) creates flexibility and long-term security. 3️⃣ 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐫𝐞𝐬𝐭 𝐚𝐧𝐝 𝐭𝐢𝐦𝐞 𝐨𝐟𝐟𝐥𝐢𝐧𝐞. Constant connectivity is not the same as productivity. Schedule breaks, take days off social media, and give yourself permission to recharge. True creativity comes from rest, not exhaustion. 4️⃣ 𝐑𝐞𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐩𝐮𝐫𝐩𝐨𝐬𝐞. Remember why you started creating in the first place. Success metrics will always change, but your purpose is the anchor that keeps you grounded when algorithms and trends shift. That’s also why James Petrossi, Manasi Patil, and I wrote LEAVE THE FEED: to remind creators that stepping back isn’t failure. It’s how you build something sustainable.

Your brain is the most powerful system in the known universe. Roughly 86 billion neurons. Each forming up to 10,000 connections. That’s more synapses than stars in the Milky Way. And yet, most people use this cosmic engine like a basic calculator. You recharge your phone every night, but when was the last time you recharged your mind? If you don’t update your mental software, you run yesterday’s code in today’s world. Here’s how to upgrade the system: 1. Expand your neural library Feed your brain with ideas that stretch your worldview. Choose books and articles that challenge what you think you know. Read outside your domain: science, art, philosophy. That’s where creativity connects the dots. 2. Move while you learn Your brain thrives on motion. Walk and listen to a thought-provoking podcast. Exercise fires up neurogenesis, the creation of new brain cells. A healthy body is the fastest Wi-Fi your brain can get. 3. Write to think Don’t just consume. Reflect. Jot down insights, patterns, questions. Writing transforms noise into clarity. 4. Reboot daily Sleep is your built-in repair system. During deep sleep, your brain literally washes away toxins. Short naps can sharpen focus more effectively than caffeine. 5. Detox your input Information overload drains energy. Check your phone intentionally, not habitually. Curate your digital diet as carefully as your food. 6. Train attention like a muscle Meditation isn’t about silence; it’s about awareness. Five minutes a day of focused breathing rewires your brain’s stress response. As neuroscientist Richie Davidson says, “Attention is the gateway to every mental skill.” 7. Get outside your head, literally Spend time in nature. It reduces cortisol, boosts memory, and resets perspective. Einstein took long walks to think. You should, too. 8. Fuel for performance Your brain runs on what you eat. Omega-3s, berries, dark chocolate, and leafy greens keep neurons firing. Skip the sugar spikes; they crash your clarity. 9. Connect deeply Conversations that matter build emotional intelligence and resilience. Isolation shrinks neural networks; connection expands them. A five-minute genuine talk beats five hours of scrolling. 10. Seek awe Expose yourself to moments that make you feel small, in the best way. A night sky, a symphony, a mountain view. Awe expands perception, resets priorities, and boosts creativity more than any productivity hack ever will. Your brain is not a passenger. It’s the pilot. Treat it with the same respect you give your best tools. So, what’s one upgrade you’ll install this week? I’d love to hear your thoughts. *********************** Hi, I'm Andreas. An executive coach, scholar, and sparring partner to leaders and entrepreneurs worldwide. Former senior executive at Amazon, L’Oréal, and Chewy, and board member at Tchibo.

Sometimes the place to enrich your work is outside of the work itself. Many of us have jobs that are very full. We have projects, meetings, things we want to do, things we need to do, and all the things we planned on doing. Adding another thing to your workday can feel like too much. We want to do less, not more. In this case, you can try playing in the time around work. Places like: - The commute - Arrival/settling time - First break - Meal break - Second break - Evening commute - Evening (Note: even when I worked full time from home, I had a commute -- it was usually a run or walk with my dogs along the river before and after work). 1. Choose one of the above times (or another time that works for your situation) 2. Decide on a simple activity that makes you feel good, reduces stress, or some other category you want 3. Try and do it 3x this week Now, let's be honest about who is giving this advice -- Kerri Twigg, the queen of maximizing breaks & overachieving & energy. And, my kids are mostly grown-up. No one else in this office is using their breaks the way I do. Some people like to talk & make coffee on their breaks, others scroll on phones, and others call their family. If maximizing downtime ruins breaks for you, ignore me. My way is not better than theirs. My way is better for me than theirs is for me. That is something you could try to play with. What nourishes you most before, between, and after work? Here's mine, but no need to be as extreme as me: What I do to make my job awesome outside of work: 1. Meditate in the morning 2. Run/walk to work (4.3 kms) If you drive down Osborne in the morning, I am the speed-walking speed-dancing gal on the sidewalk) 3. Stretch when I arrive at work & wash my face with nice soap and put on nourishing face oil 4. 20 minutes of strength work or yoga (I have light weights and a mat in my office) or a walk at lunch (to the library to peruse new poetry) & then I eat 5. Make tea slowly in the afternoon, use pretty strainers & loose tea 6. Walk/run home (4.3 kms) Usually, I run to get there quicker Somedays it feels like my life is fitness and I just fit work I like around it. Now, I'm extreme at what I do around the work -- but I also know what works for me. All that exercise and nourishment is what makes me feel energized for the day. They are things I look forward to every day. So no matter what happens in my job (which I also happen to love so much), I've built this supportive system around it that makes me feel spoiled to even have a job. After you've made one space around work feel supportive to you, you can see how that changes how you feel about the work itself. And where a simple pause or desk stretch could change the actual work. What do you do to make full work feel less full? #careeradvice #careerstories

The Weekend Paradox Hey #StartupFounders,  I have always struggled on weekends. Raise your hand if this sounds familiar:   👉 You want to unplug on weekends, but your brain won’t stop racing about next week’s goals.   👉 You try to spend time with family, but guilt creeps in because “you could be working.”   👉 You end up in a weird limbo—half-working, half-parenting/partnering, fully exhausted.  As an early-stage entrepreneur, weekends can feel like a lose-lose battle. But here’s the secret: Your weekends aren’t about choosing between work and life—they’re about designing a rhythm that fuels both.  Here’s how to escape the paradox:  1. Flip the Script: “Recharge” ≠ Doing Nothing   Burnout doesn’t come from working hard—it comes from working without purpose. Use weekends to strategically refill your tank:   - Physical recharge: Sleep in, hike, or sweat out the stress.   - Mental recharge: Read a book unrelated to your industry.   - Emotional recharge: Laugh with friends, play with your kids, or call someone who inspires you.   Even 2 hours of intentional recharging beats 8 hours of anxious scrolling.  2. The 4-Hour Rule If you can’t ignore work, compromise: Block 4 hours (max!) for focused, high-impact tasks. Use this time to:   - Plan next week’s top 3 priorities.   - Review metrics (no endless analysis—just insights).   - Write down lingering ideas to “get them out of your head.”   Then shut it down. This creates closure so you can fully engage elsewhere.  3. Guilt-Free Family Time: Be a CEO, Not a Zombie   Your family doesn’t need “more time”—they need more you. Try this:   - Schedule a 90-minute “highlight”: A board game, cooking together, or a walk. No phones.   - Explain your hustle: Kids/partners resent silence more than busyness. Say, “I’m building something big, and I need your support. Let’s make Saturday mornings our time.”   When you’re present, even briefly, guilt fades.  4. Protect Your Future Self   Founders often grind weekends because they’re reacting to chaos. Break the cycle:   - Sunday PM Power Hour: 60 minutes to organize emails, set Monday’s agenda, and tidy your workspace. Future-you will high-five present-you.   - Delegate 1 Thing: Hand off a weekend task (e.g., social media scheduling) to a VA or tool. Your time > $20/hour.  5. This Too Shall Pass   Early-stage startups are relentless—but this phase won’t last forever. You will reclaim weekends someday. For now:   - Track small wins: “I spent 2 hours offline” or “I finally fixed that bug” matters.   - Forgive yourself: Some weekends will be 80% work. Others, 80% family. Progress > perfection.  This weekend, try one thing: Block 2 hours for pure joy (work or play) and 2 hours for pure rest. See how it changes your Monday momentum.  Because sustainable success isn’t built in 7-day sprints—it’s built by founders who know it’s a marathon and completing is more important than winning.  #FounderLife #Startup #WorkSmart #NoGuilt

"I don't have time to meditate" is the most common objection I hear from busy professionals. My response? You don't need 30 minutes in lotus position to be mindful. What you need are strategic micro-moments that fit into the workday you already have. I've coached executives who initially dismissed mindfulness as "not for them" but still needed mental clarity for high-stakes decisions. What they discovered was transformative: mindfulness isn't just about meditation. It's about intentional presence you can access in seconds. Here are five micro-practices you can implement between meetings, during projects, or anytime your mind feels scattered: 1. Three conscious breaths Take three slow, deliberate breaths. That's it. Notice the sensation of air entering and leaving your body. This resets your nervous system in under 30 seconds. 2. The sensory check-in When stress peaks, pause and notice: • 3 things you can see • 2 things you can feel • 1 thing you can hear This pulls you out of rumination and into the present moment. 3. Transition moments Use everyday transitions as mindfulness triggers. Before opening your inbox, starting a meeting, or entering your home, pause for 10 seconds. Feel your feet on the ground. Set an intention for who you want to be in the next moment. 4. Single-tasking For 10 minutes, do just ONE thing. No checking notifications, no multitasking. Whether it's analyzing data, writing an email, or listening to a colleague. Be fully there. Notice when your mind wanders, then gently bring it back. 5. Mindful listening In your next conversation, practice listening without planning your response. Notice how often your mind jumps ahead. When it does, return to the speaker's words. This builds connection and reduces miscommunication. These micro-practices aren't productivity hacks. They're the foundation of purpose-driven leadership. They create the mental space needed for clarity, wisdom, and human connection. The most effective leaders don't separate mindfulness from their workday. They integrate it precisely when the stakes are highest. Try even one of these practices today. Notice what changes. And if you're ready to build resilience and mental clarity that transforms your leadership presence, I've created something for you. Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course with practical strategies to lead with clarity, resilience, and purpose. And feel free to repost if someone in your life needs to hear this.