Ambitious people work hard. Their to-do list is too long—and they wouldn’t have it any other way. They are achievers and they have mountains to climb. They are always flat-out crazy busy and cannot afford to waste a single moment. Working hard, working smart (hopefully) and working nonstop defines being productive, as they see it. Productivity is the engine of ambition. To the hard-working ambitious, this is a no-brainer, right?

It seems that many, if not most, ambitious people buy into this mind-set. To show the world (and themselves) that they are not slackers, they may brag about sleeping just four or five hours at night, because they have so much work to do. Others brag about waking up at 5:00 AM, so that they can wring as much productivity as possible from the day. Working 10 or 12-hour days and maybe skipping lunch, too, is standard behavior for members of the Hard Working Club; even vacations can include a Dropbox file filled with documents to review and a list of emails destined to populate their send file.

If the above scenario describes you, please know that I admire your ambition, work ethic and determination to succeed. To keep you on your path, I respectfully offer an observation—in order to sustain your ability to work hard and smart and maximize your productivity so that you can take aim at the ambitious goals you want to achieve, you must effectively manage your energy, concentration (i.e., focus) and endurance, mental and physical. Proper management of energy has nearly as much impact on productivity as the time spent working on your task.

Recall an instance when you finally had time to work on a task that was hanging over your head, but you put it off because you were too unmotivated or exhausted to do it. What your brain and body were telling you was that every once in a while, it is beneficial to stop working and rest. Rest periods—breaks—during your working day are more powerful than you might realize. In fact, rest breaks can improve productivity because they allow you to replenish your physical and mental energy.

A period of at least 10 minutes, during which you stop working and engage in a restorative activity (or inactivity) helps your body and mind to relax and refresh. Fatigue undermines concentration, creativity and endurance. Ignore that reality and you can find yourself unable to focus or perform well. Habitually pushing yourself to work through fatigue is not a sign of discipline or determination. Ignoring your human needs is counterproductive and can lead to burnout, a condition associated with unfortunate physical and psychological consequences.

By contrast, taking short breaks throughout the workday will restore your energy and help you maintain the physical and mental endurance needed to maximize your productivity. Taking breaks also supports the healthy self-regulation of your emotional state and behavior—that is, your mood—to promote positive interactions with others. When over-tired, we are vulnerable to responding to others in ways that are reactive—brusque or irritable—and we’re prone to taking frustrations out on others.

So, to stay at the top of your game, take a few micro-breaks throughout the day. Those respites can be as brief as 10 minutes in duration, but they matter. Just as micro-stresses might accumulate at work, micro-breaks can help you counter the negative effects. Below are examples of how and when you can incorporate restorative, productivity-enhancing breaks into your crazy busy workday.

1. Give yourself permission to take breaks.

Challenge the assumption that you’re too busy to take a break—you can’t afford to not take a break! Instead of leaving it to chance that you’ll find a few random minutes to squeeze in the rest you need, be as intentional about restoring your energy as you are about working hard and being productive. When you get into your car to begin a journey, you must have fuel in the tank. Taking a break during your workday is like going to a filling station to get the fuel needed to reach your destination.

2. Schedule breaks and set reminders.

Schedule blocks of time during the day when you’ll step away from work-related activity and do something that allows your mind and body to relax, so that you can replenish your physical and cognitive energy. You can let your biorhythms guide your break time and schedule a rest period when science predicts that your energy is at its lowest — in mid-to-late afternoon.  Research shows that our energy is typically lowest at around 3:00 P.M. You might try giving yourself 15-minute breaks at mid-morning and mid-afternoon, plus a 30-60 minute lunch break. Adjust the timing as you see fit.

If you’re inclined to get lost in your work and ignore the physical or cognitive hints that signal it’s time to rest a few minutes, install a pop-up alert on your desktop or phone to encourage you to stop working for a few minutes. Having a visual cue on your workspace screen, maybe a coffee mug, or an image of someone walking a dog or in a yoga pose, is a practical and entertaining reminder that break time has arrived. There are several apps designed to do this and some are free.

3. Build on bio breaks.

The breaks we must all take are the bathroom breaks. You can build an add-on to one or more of your bio breaks by “stacking,” that is, developing a new habit by attaching it to an existing habit or behavior. So, after your bio break, add your preferred relaxation or exercise activity. In this way, you pair something you want to do (or should do), with something you must do, such as visiting the bathroom. After your bio break, it will feel easier to transition to a 10–15-minute break that you devote to practicing deep breathing, meditating, climbing a stairwell or, for a longer break, taking a walk or run.

4. Batch email and other communications.

It can be tempting to use a few spare minutes when you have them to quickly respond to email or Slack messages, to make what could be an avalanche of mail more manageable. Yet, blocking out specific times in your workday for responding to emails is not only an efficient use of time, the practice also makes it easier to develop the habit of scheduling time exclusively devoted to breaks that do not include some form of work. It is in your interest to enable yourself to periodically relax and refresh, to sustain your energy and work at peak productivity.

5. Maintain meeting boundaries.

If possible, do not allow yourself to be trapped in meetings that exceed their allotted time frame (admittedly, this is easier to enforce when you preside at the meeting). If you are not the convener or meeting leader, be proactive about defending your boundaries by communicating in advance that you have another commitment that follows the meeting and therefore, you must observe the adjournment time indicated on the agenda and make your exit. Setting the expectation from the start that you will leave a meeting on time subtly encourages other attendees to be sensitive to the need to adjourn promptly.

It’s imperative to exert control over your time. When meetings exceed their projected adjournment time it can cause you to join your next meeting late, which is disrespectful and possibly disruptive to those attendees. Moreover, being late adds stress to your day. Most people will appreciate your stated intention to leave the meeting when the expected conclusion time arrives because respecting time often benefits them as well. In the event that you arrive late to your next meeting, spending just 15 seconds to take three deep breaths can help you focus, feel more prepared and be fully present.

6. Your go-to routine for unexpected breaks.

When possible, take advantage of unexpected breaks that occur when a meeting adjourns early or, conversely, starts late. Whether you listen to music, stretch your neck and roll your shoulders, or engage in a breathing exercise, creating in advance an easy to do and remember relaxation routine will allow you to use unanticipated breaks to your advantage. When it happens, embrace the serendipitous gift of time and use it to reduce stress and replenish your energy.

Thanks for reading,

Kim

Image: © Bettmann Archive, Lunch Atop a Skyscraper photographer unknown, September 1932. Iron workers take a lunch break 800 feet above West 49th Street during the construction of NBC Studios at 30 Rockefeller Plaza.