Americans rarely take the time to unplug during the workday. In fact, we spend just short of half the day in front of some type of screen, according to research by the Kaiser Family Foundation.
There are many health benefits of relaxing away from digital technology, but it still is a challenge for many to find some time for themselves. If you find yourself in this category, consider scheduling a 15-minute break every morning and afternoon. It will be quality me-time, and before you know it, those 15 minutes will become a welcomed break each and every day.
Here are six simple ways you can turn just 15 minutes into an actual break that will help refresh your whole day – and may just make you more productive.
Enjoy tea-time: In under 15 minutes, you can brew and enjoy a cup of tea. Choose your favorite ceramic mug, add hot water, and let your Black and Green tea bag steep for two minutes while you take a breath. No peeking at your screen while you are steeping! Black and Green Tea is a smart choice, since it does double duty while you take a break, offering the benefits of green tea with the rich, smooth flavor of black tea. So, savor the experience and the tea – and disconnect and focus your energy on yourself until your cup is empty.
Meditation: Meditation is a great way to slow the heart, calm the mind and recharge the batteries. Just 15 minutes of meditation can help you improve your focus and reduce stress, bringing your energy back so you can accomplish everything on your to-do list. Follow along with a guided meditation on YouTube to help get started.
Take a walk: Get yourself out of your home or office for 15 minutes of fresh air. Pack a pair of sneakers and set a daily appointment on your calendar. Go around the block or pick up the pace a bit and go for the mile. By removing yourself from your working environment, you can help your brain concentrate better when you return.
Play with a pet: Four-legged family members can quickly bring a smile to your face during a 15-minute break for playtime. Even sitting still and scratching Fido or Fluffy behind the ears can help calm you down and lift your spirits. In addition, your pet will certainly reward you with love and affection.
Spend time with family or friends or doing something productive: Try to live in the “here and now” instead of turning to social media to catch up with family and friends. Also, know that mindless time is spent on electronics when you could be completing a task you have set aside such as finishing a book or puzzle or putting photos in a photo album. Turn to doing activities with your family and friends whether it’s to meet up for coffee or lunch. If they live further away set time to discuss when to meet up or think of an activity you can do together (semi-technology free) over video chat such as both painting or just chatting while taking a walk.
Stretch out the kinks: Sitting still for too long can leave your body achy and sapped for energy. Do some desk exercises to get your blood moving, like rising up to your tiptoes for a full-body stretch. Close your office door and put your phone on do not disturb to get the break you need. A couple of yoga moves are also an option and can help relieve any neck or back tension that might be distracting you from your work.
If you start scheduling these 15-minute breaks, you will soon notice they become automatic, and you will start to look forward to the times of the day when you can pull the plug and enjoy some time to yourself.