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Borrow from the retail sector
While working in fast food restaurant , we got three breaks in eight hours shift: 2 15 min smoking break and a 30 min lunch break.
And taking break during daily activities proven to increase energy levels, and highly likely to improve mood.
And people are happiest when exercising, socializing and engaging in spiritual activities.
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Break 1: Physical
This might include a walk around the block, walking the dog, going for a run, doing a workout video, jumping rope, doing some kettlebell exercises, or hustling up and down the stairs.
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Break 2: Social
This could involve grabbing coffee with a colleague (or FaceTiming over a cup of coffee if youāre working virtually), having lunch with your partner and kids if theyāre around, or calling a friend or family member you want to catch up with.
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Break 3: Spiritual
A spiritual break is a little less intuitive, but in this context I mean anything affecting the human spirit or soul.
Like praying, meditating, reading spiritual texts or devotionals, listening to uplifting music, looking at something beautiful, or doing anything that connects you to something larger than yourself.
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How to schedule your breaks
Here is a example.
10:30 a.m. : Move a text thread with a friend to the phone for a few minutes. (Social)
1:00 p.m. : Read an inspirational book while youāre eating your lunch. (We have a few suggestions!) (Spritual)
3:30 p.m. : A short mid-afternoon walk to clear your head.(Physical)
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The breaks can be short. Real short. One study tested break lengths of 1, 5, and 9 minutes, and all these break conditions made people feel better.Ā
Yes, even a one-minute break made a noticeable improvement. Anyone can find 60 seconds in the day, though you can probably find more.
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