Take a Break: The Case for Taking a Day Off Each Week

take a break

Take a Break

What if you stumbled on an ancient practice that would give you more productivity, more creativity, and more energy, while giving you less stress, less anxiety, and less sickness?

You’d be intrigued to learn as much as you can about it, I am sure.

I was pulled into Aaron Edelheit’s new book, The HARD Break: The Case for a 24/6 Lifestyle, from the very first pages where he outlines the benefits of taking one true day off from our hectic pace each week.

Deep down, I think all of us know that what we’re doing isn’t exactly good for us and isn’t exactly helping us be our best selves. We are overly-stressed, under-slept, chronically anxious as a society. We are never shutting down. Work follows us home and home follows us to work. Few places on the planet allow an escape from the Internet anymore.

And so, Aaron’s compelling research into the idea of taking the Sabbath, a day off each week, in a tradition that is thousands of years old was definitely intriguing.

Is it possible to actually do it?

I asked Aaron to share his personal experiences and his research. If the idea intrigues you, I encourage you to get his book to learn more. You’ll be glad you did.

 

“Beware the barrenness of a busy life.” -Socrates

 

Danger: Never Ending Workload

What are some of the negative effects we are seeing from our technology-enabled, always-on society?

Want an 80% increase in the risk of coronary disease? Work more than 10 hours a day. What about stress? Would you like to experience more stress than 57 percent of Americans? Then be sure to check your emails and texts on the weekends and non-work days.

And when you have your phone on all the time and you check it constantly, you effectively are “on call” to the world. A 2015 University of Hamburg study found that extended work availability, or being on call “has a negative effect: dampening mood and increasing markers of physiological stress.” Most notably, the stress carries on into the next day, even when people are no longer on call or working. The most important conclusion of this study was “that the mere prospect of work-related interruptions during free time can exacerbate stress.”[i]

And it’s not just traditional work that we are connected to. We are also connected to every Facebook friend, Twitter follower, Instagram feed, and more. According to one study, the temptation to check the Internet “was harder to resist than food or sex.”[ii] When technology has a more powerful pull than the most basic human needs, we might start to worry.

 

“To make no mistakes is not in the power of man; but from their errors and mistakes the wise and good learn wisdom for the future.” -Plutarch

 

All of this is leading to some pretty serious mental health problems. Consider that disability awards for mental disorders have dramatically increased since 1980. Substance abuse, especially of opiates, is at epidemic levels.[iii] Mental health problems are becoming a significant burden for society. According to the Partnership for Workplace Mental Health, mental illness and substance abuse cost employers an estimated $80 to $100 billion annually. The World Health Organization has named depression as the number one disease burden for the economy worldwide.[iv]

There are 200 footnotes in my book and that is after cutting many studies out. I had to work hard not to make my book a scientific journal of the problems stemming from working too much and being online 24/7.

 

“No man needs a vacation so much as the man who just had one.” -Elbert Hubbard

 

Take a Hard Break

How To Be Decisive

decisions
This is an excerpt from Start a Successful Business: Expert Advice to Take Your Startup from Idea to Empire by Colleen DeBaise © 2018 AMACOM/AMA. All rights reserved.

Be Courageous

All leaders must make courageous decisions. It goes with the job. You understand that in certain situations, some difficult and timely decisions must be made in the best interests of the entire organization. Such decisions require a firmness, authority, and finality that will not please everyone.

 

ADVICE: HOW TO BE DECISIVE

“I think everybody who creates something is doing something audacious. Because the most difficult time is when you are starting from scratch with no financial backing—just an idea. So true audaciousness comes about with just those people who have the pluck and the courage to say, ‘Screw it; let’s do it.’” -Richard Branson, Virgin Group chairman

There are a few truths when it comes to decision making, according to Anna Johansson, a business consultant:

Logical decisions tend to trump emotional ones. Since emotions can sometimes make us biased or see things in an inaccurate light, basing a decision on logic, rather than on a current emotional state, usually gives you more objective information to make the final call.

Thought-out decisions tend to trump impulsive ones. Because you’ve spent more time on the problem, you’ll understand it more thoroughly and be better versed in the variables that might arise from any possible route.

Flexible decisions tend to trump concrete ones. Things change frequently, so making a decision that allows for some eventual degree of flexibility usually offers more adaptable options than a decision that’s absolute or concrete.

These aren’t absolute rules, however. For example, many entrepreneurs trust their gut when making decisions—and indeed, instinct can sometimes beat over-analytical thinking.

 

“Fortune does favor the bold and you’ll never know what you’re capable of if you don’t try.” -Sheryl Sandberg

 

Here are some strategies you can use in almost any decision making process to ensure that you make the best choice, according to Johansson:

 

Step Away From the Problem

Scientific research suggests that distancing yourself from a problem can help you face it in a more objective way. For example, let’s say you’re trying to choose between two different opportunities, and you can’t tell which one is better for you. Instead of remaining in your own frame of mind, consider yourself as an outside observer, such as a mentor giving advice or a fly on the wall. Removing yourself in this way helps you filter out some of your cognitive biases and lean you toward a more rational decision.

 

Research: distancing yourself from a problem allows you to face it objectively.

 

Give Yourself Some Time

Most of us end up being lousy decision makers when we try to force a decision in a moment, or push through to a final choice after first learning about a situation. In some high-pressure environments, this is a must, but it isn’t the most effective or rewarding way to do things. Instead, accuracy and reliability in decision making tends to increase if you first give yourself some time to decompress and collect yourself—even if it’s just a few minutes. This may also help you remove yourself from the problem, knocking out two of these strategies in one fell swoop.

 

Know That There Is No Right Answer

You can stress yourself out trying to pin down the answer that’s objectively correct, if you believe one such answer exists. Instead, remind yourself that there’s almost never an objectively correct answer. “All you can do is make the decision that’s the best for you at the time, and it’s probably going to work out okay either way,” Johansson says.

 

Forget the Past

Remember the lessons you’ve learned from the past, but don’t let your past experiences affect what you choose in the present. For example, if you’ve paid a hundred dollars a month for a service that isn’t getting you anywhere, you may be tempted to continue simply for the reason that you’ve already spent thousands of dollars. This skewed line of reasoning is an example of an escalation bias, in which you’re hesitant to cut your losses. You can’t change the past, so instead, look to the present and future.

 

Leadership Tip: don’t let your past experiences affect what you choose in the present.

 

Commit

You can overanalyze a problem as much as you like, but it probably isn’t going to help anything. It’s just going to bring up new complications, force you to second-guess yourself, and possibly double back on a decision you’ve already made. All of these will make the process more excruciating and will make you unsatisfied with whatever decision you land on. Instead, pick an option early and fully commit to it.

There’s no perfect way to make a decision, and there are very few situations in which a decision is ever “right.” However, with these strategies in tow, you’ll be well-equipped to make more rational, complete, and best of all, satisfying decisions in your life.

5 New Leadership Literacies to Prepare for the Future

How Leaders Thrive in a Future of Extreme Disruption

If you want to get ready for the future, you need new leadership literacies. That’s what noted futurist Bob Johansen teaches those who aspire to lead well into the future. If you’re a rising star and want to prepare for what’s ahead, this book outlines future trends and skills you need in the decades to come.

Bob Johansen is a distinguished fellow at the Institute for the Future in Silicon Valley. He has worked with global organizations from P&G to Disney. He’s the author or co-author of ten books. His newest is The New Leadership Literacies: Thriving in a Future of Extreme Disruption and Distributed Everything.

 

“Leaders will be very good at seeding hope for others.” -Bob Johansen

 

Warning: Disruptions Ahead

Share a few current trends that will disrupt everything in the next ten years.

I distinguish between trends (patterns of change you can extrapolate with confidence) and disruptions (breaks in the patterns of change). The next ten years will be a VUCA World—Volatile, Uncertain, Complex, and Ambiguous—and it will get worse over the next decade. On the other hand, it will be possible to succeed, make the world a better place, and even thrive in the VUCA World. These new literacies will allow you to thrive, not just survive.

We think we are connected today, but the next 10 years will be a period of explosive connectivity and asymmetric upheaval. In this future world of dramatically amplified digital connectivity, anything that can be distributed will be distributed.

 

“Leaders will perform best at the edge of their competence.”-Bob Johansen

 

Master Distributed Leadership

You say that, “Leadership will be much less centralized and more distributed,” which seems to be happening today and accelerating more tomorrow. How will this impact us? How will organizational structures change in the future?

Shape-shifting organizations have no center, and they can’t be controlled. Hierarchies will come and go as they are needed. Hierarchies will become less common since they are more rigid.

Anything that can be distributed will be distributed.

 

“Leadership will be much less centralized and more distributed in the future.”-Bob Johansen

 

Copyright Bob Johansen; Used by Permission

 

“Leaders will have to practice foresight, insight, and action.”-Bob Johansen

How to Be a Good Leader Without Giving up All Your Time

This is a guest post by Kayla Matthews that offers some excellent foundational steps to balancing your time. Kayla writes about work productivity. Her work has been featured in Fast Company and other publications. You can join her newsletter here.

 

Don’t Give Up All Your Time

Being a leader is an important role. When your team is relying on you to help them through their problems, tasks and questions, it can feel like you’re getting pulled in a million different directions. While you may be trying to be a great leader, you can feel like you’ve been stretched too thin.

You must find a balance between being a great leader and having time of your own. Because you have your own tasks and jobs that you need to complete, you can’t spend all your time helping others. However, as a leader, you also need to be there for your team.

Luckily, there are a few things you can do to save some time while still giving your team the attention that they need. From time management hacks to automation processes, let’s take a look at a few of the things you should consider if you’re struggling to balance being a leader and maintaining your own schedule.

 

“Until we can manage time, we can manage nothing else.” -Peter Drucker

 

1. Schedule Your Time

If you struggle to get anything done because your team comes to you for help at all hours of the work day, that may be causing major problems. While you want your team to feel comfortable asking you for questions or help, being available throughout the entire day can encourage them to come into your office when they don’t really need help.

Take some time to schedule your day and share it with your team. If you have certain blocks of time that you’d like to focus on your own projects, let them know you’re only to be disturbed for emergencies or if there isn’t anyone else that can help with that issue. That time is to be used for your own work and duties.

While you should schedule time for your work, you should also schedule some open availability with your team. Let them know when you’re free to chat, discuss minor details of a project or when your office door is open to them. If that time doesn’t work for them or they need to discuss something important, put time in your schedule to help them.

“Either you run the day or the day runs you.” -Jim Rohn

2. Use Automation Tools

Essential Daily Exercises for Becoming More Successful

Become Wealthier, Smarter, and More Successful

 

Do you want to break old habits?

Do you want to manage your time more effectively?

Do you want to motivate your staff and be a more effective leader?

 

Rhett Power is cofounder of the toy company Wild Creations, named one of Inc. Magazine’s fastest-growing companies. He is a speaker and author and has written for numerous publications from Time to the Wall Street Journal. I recently spoke to him about his research on success.

He says that success today isn’t just taking a few steps, but it is available to all if you take action day after day, week after week. Rhett’s new book, The Entrepreneurs Book of Actions: Essential Daily Exercises and Habits for Becoming Wealthier, Smarter, and More Successful, focuses on 53 weeks to accomplish lasting change and success.

 


“Successful people create a supportive network.” -Rhett Power

 

Why Personal Development is Critically Important

As a busy entrepreneur, with multiple conflicting to-do lists, how do you prioritize personal development? Why is this critically important?

In my first business, I learned that if I didn’t take the time for personal development, then my business would suffer. I buried myself into making that first business work. I worked 20 hours a day seven days a week. After two years, I was nearly bankrupt, and I was physically and emotionally wiped out. I wasn’t reading, eating well, exercising, or spending time with family and friends. When I stopped to reevaluate my life and made significant changes, I saw dramatic results.

I started taking more time out of the business. When I was well rested, I made better decisions. When I started exercising, I had more energy and was more productive. When I started to take time for personal and professional growth, meaning spending time reading, researching, and planning, my business took off.

 


“Constant self-improvement is as important as a physical workout.” -Rhett Power

 

Overcome Your Fears

Let’s start with overcoming fears. You faced some seriously challenging days and, in the end, you now say that facing a fear helps you gain strength. What practical tips can you share for someone who feels paralyzed with fear?   

I have always believed I would rather have my fate in my own hands than in someone else’s. That is why I kept going even when times were tough, and I was scared we were going to fail. It’s important to understand that significant fear cannot be overcome overnight. That’s why it’s significant. To effectively deal with this kind of fear, it’s helpful to break down the object of your fear into small, more manageable parts. One of the benefits of breaking down a task that you fear is it can provide you with some insight as to what, specifically, about the task causes you to have fear.

The other thing that always makes me less fearful is preparation. Everyone remembers the feeling of confidence you get from being ready for that school exam. You also know the feeling of not being prepared. I find being over-prepared makes that feeling of fear turn into confidence.

Each time you face a fear, no matter how small, and overcome it, you gain great strength. That strength turns to courage and that courage to confidence in the doing–no matter what “doing” you might be called upon to do.

 

Reward and Recognize Good Work

You share the importance of valuing employees. As an entrepreneur, you also know that resources are often a challenge. What creative ways have you seen to accomplish this goal on a limited budget?

Even on the tightest budget, you should recognize and reward great work. Here are some things I do in my businesses:

  • Ask staff to post recognition notes to each other on a bulletin board. Add testimonies from external customers.
  • Give people time off. Time is the most precious gift, and people will always remember that afternoon or day to do what they love.
  • Send a letter to the employee’s family, telling them why their loved one is so important to the company’s mission.
  • Do one of the employee’s least favorite tasks.
  • Give a coffee or carwash gift card, sports or movie tickets.
  • Allow people to work from home or present them with a “flexible day” certificate.
  • Give departments their own week: Accounting Week, Programmer Week, etc. Recognize the contributions made, take them to lunch, make certificates.
  • Create opportunities: to be a mentor, chair a committee, do research.
  • Celebrate birthdays, babies, weddings, graduations, and any happy time.
  • Establish a “Wall of Fame” for photos and clippings that recognize outstanding achievements. Mention staff in the company newsletter, too.
  • Say, “I’m glad you’re here,” and “Thank you.”
  • Bring people together for cake and socializing or a meal like a potluck lunch.

 

Boost Your Bliss