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Take 11 Deep Breaths Before Work

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breathe-deep-before-work-595

Every day my anxiety would start early. It wouldn’t start until I began to get ready for work. Usually when I brushed my teeth. I could feel the muscles between my shoulder blades tighten just a bit.

Then on the commute to work I would try to tune out my thoughts with NPR, sports radio, or light hearted pop music. Anything to stay a little more relaxed. When I would pull into my parking space my anxiety would go up a notch. I really didn’t want to go in. It’s the reason I started to meditated at the end of my last corporate job. I needed to be able to relax before I dealt with my boss and co-workers.

Your breath is the most important part of your day. 

When you take shallow breaths you are signaling to yourself to be in a state of worry.

“Fear is just excitement without taking a breath.” – Danielle LaPorte

I was so worried about what others thought and I couldn’t let go of these tense emotions.

So I instituted the 11 breaths before work routine and it worked beautifully. It allowed me to stop letting my mind go into a frenzy and helped me remember to breathe at work. I added a 11 breaths bathroom break in the early afternoon to help me reconnect with my relaxed state.

So let’s look at the basics of creating your own 11 Breaths breathing routine, so you can bring more calmness to your work day.

How:

Stop whatever you are doing and just take 11 deep breaths and let go of everything else going on in your life.

Focus on:

Your breath.

When:

You feel like you are about to freak out. The last person you talked with treated you badly. When you leave work and you need to let all your stress wash away.

What I like:

The simple act of breathing and letting go it the single best habit to cultivate within oneself. Doing this every single day for 30 days changed my life around. I felt less depressed and enjoyed the end of each day.

I’m working on the Work Happy Now Emergency Kit. A personal version, team building version, team games version will eventually be a part of it. This is one from the personal version. Would you like more ideas like this one help you work happier?

Why Taking Short Breaks More Often Will Make You Smarter

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Before I start a project I take a break. It could be a short pause with a deep breath or a quick walk to help me get my mind focused.

The worst thing anyone can do at work is start a project without looking at where to put their focus.

They jump in and make a ton of mistakes.

Lately I’ve been taking a Kermit the Frog dancing break. I swivel my arms from side to side and stamp my feet. It helps clear out the cobwebs that can form from focused work.

It helps that half my work week I work from a home office where no one can see me.

I don’t dance like Kermit the Frog at my co-working space. I might spin around in a cool swivel chairs walk down 7 flight of stairs and then back up.

Your energy is the most important resource that you have.

Time is great, but if you are exhausted you will never do great work.

Do you want do work you truly care about? You have to start by building a resume that draws people to you. Click here to check out the Unlock Your Career Happiness guide. You’ll find out the 7 most important steps to doing work you love.

I would rather have an hour of high energy and focused work vs. 2 hours of tired and sluggish work.

You’ll also retain more of the information you learn in a day because you took the time to let it soak in and process.

Stop Pushing Through

Last week I jumped into writing a blog post and I got halfway through and I hit a wall. I didn’t know where to go next. Instead of pushing through I decided to take a break.

I went to the bathroom then made myself a mug of green tea.

The hard part is actually getting yourself to slow down before you start a project. Many of you don’t think you have the time to take a break before you start.

I thought the same thing, but with a little practice my breaks have helped me complete work faster then if I just jump in.

Next time you are about to do something difficult from writing a detailed email to analyzing data try taking a break.

Taking an active break is very simple.

Step 1: Take 3 deep breaths.

Step 2: Think about what you would like to accomplish in the next hour.

Step 3: Think about how to best accomplish your goal.

Then go for it. This Active Break could take 1 or 5 minutes, but it will help you make smarter decisions with your time. I’ve found that I actually am more energized because I have a vision for my next hour instead of just jumping in.

I can be impulsive with my actions. Like I said I get an idea and want to run with it. I don’t want to slow down my motivated momentum. Sometimes I will run with it and see what happens, but 99% of the time I end up hitting a wall. I used to try to power through.

Worst choice in that situation.

You can’t find a way through a brick way by ramming your head against it. You’ll just get blood all over the place.

So I’ve learned to take 3 deep breaths and step back from my work. I’ll usually go for a short walk. If I’m at my co-working space I’ll take the elevator down to the basement and walk up the 7 flights of stairs. If I’m at home I’ll walk out into my backyard.

The key is not to try to solve my problem.

You can’t fight a problem with more fire. You need an active break.

A break that helps you create emotional distance and see the problem from new angles.

Then the problem/project becomes easier to solve.

I would rather solve a problem/project in 2 hours than 4. I’m pretty sure you would too.

You’ve probably heard the phrase:

Work smarter not harder.

Here are a few weird breaks that I’ve done and seen other people do at work. :)

When I have my clients survey their employees. We use the DPS system. One comment that occurs again and again is that they aren’t encouraged to take breaks. If you want to learn how to survey employees at work so you can create more engagement and happiness, just let me know over at Domino Connection.

I believe active breaks are how to make this happen.

How do you use breaks to help you work smarter?

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daily habits

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Beautiful Forest and Quote

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emotions matter

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Curious Cat

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Flying V

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Millennials don’t want new cars, furniture, or artwork. Why do you think this is? Think about your best times at work. Does it ever revolve around kicking back on your chair and looking at your bank statement? Not usually, unless your Scrooge McDuck. It revolves around the positive experience that were created when working on […]

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