May 8 • General discussion
Don't Account for Every Minute
I have once lived by the mindset that I have to make the most of my day, when the phone rings I have to answer, when an e-mail comes in I have to respond or I am not being productive. When you’re pushing through a packed schedule, it’s easy to keep grinding until your energy tanks are empty. But I have learned that taking a few intentional breaks can actually make me more productive—and prevent burnout.
Today, let’s talk about 5 simple, mindful breaks that can keep your mind clear and your energy steady throughout the day. No technology, no social media—just you, a few minutes, and a moment to reset.
1. Take a Quick Walk (5-10 Minutes)
Step away from your desk and get outside, even if it’s just around the block. Fresh air, a change of scenery, and some light movement can shake off mental fog and get your blood flowing. Yes I know on rainy days or cold days this one can often be impractical, but when the weather cooperates it is a top option.
Tip: Leave your phone behind or put it on silent. Focus on your surroundings—the sounds, the smells, the feeling of your feet hitting the ground.
2. Grab a Healthy Snack & Enjoy in Silence (5 Minutes)
Instead of eating while scrolling or working, take a moment to fully savor a healthy snack. It could be an apple, a handful of almonds, or a yogurt cup. Again, keep the phone away, no technology just snack time just like in first grade!
Tip: Sit quietly, close your eyes between bites, and focus on the taste, texture, and temperature. Let your mind rest along with your body.
3. Try Calisthenics or Stretching (3-5 Minutes)
You don’t need a full workout to feel the benefits. A few jumping jacks, lunges, push-ups or stretches can release tension and reset your focus. See bad weather comments in the walk option, which often leads me back to a little stretching or easy physical activity.
Tip: Do a simple set of body weight 10 squats, 10 arm circles, 10 push-ups and 10 deep breaths. Pay attention to how your body feels as you move.
4. Practice Box Breathing (2 Minutes)
Box breathing is a simple, calming technique used by Navy SEALs to stay focused and reduce stress. To be fully honest, I usually forget about this one unless it is a super stressful day and I need to reset my breathing and mindset.
- Breathe in for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for 4 seconds. Repeat 4 times.
Tip: Close your eyes and visualize a calming scene, like waves rolling in and out.
5. Sit in Silence (5 Minutes)
Set a timer and do nothing. No phone, no music, no talking. Just sit and let your thoughts settle. Find a favorite spot, preferably well lit, quiet - someplace you can be at ease.
Tip: If your mind wanders, that’s fine. Let the thoughts come and go without judgment. This practice can be surprisingly refreshing.
Bottom Line: If you are like me, at first these strategies feel corny - impractical - but be assured they are not. You don’t need a day off or a full hour to reset your mind. Just a few intentional minutes of stillness, movement, or quiet nourishment can prevent burnout and keep you at your best. Take a mindful break today—you might be surprised by how much it helps.
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Don't Account for Every Minute
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