To be able to switch off, to be able to get on the stage changes from professional to private roles and to be able to decelerate are the challenges in daily business. Here are some tips for trying things out.
Take breaks regularly
every 90 min 10-15 minutes do something different than before (if you have worked in front of the computer, in the break, for example, avoid playing computer games, but go into the movement, get up, leave room, etc. just do something else.) – Why? Every action evokes different neural network chains in the right and left hemispheres, if you do the same thing, other networks wither away, the brain is only stressed on one side, for optimal use of our control system, it must be demanded differently!
Note 3D formula – Daily Digital Detox
- Consciously insert mobile-free times.
- If necessary, spend phone calls or make appointments and notice so that you do not constantly feel that you have to be reachable.
- deliberately schedule laptop-free or computer-free times.
- Screening of advertising emails – scouring and unsubscribing a newsletter every half year that no longer wants to be preserved.
- If you have to do concentrated work, load mails only twice a day from the server to minimize constant interruptions.
- minimize background noise, possibly place noise catcher in open-plan office.
- No Mobile, Pad & Co in the bedroom!
Break for movement
- Regular exercise, our body is not designed to spend 8 hours just sitting in front of the PC.
- Exercise does not always mean I have to do competitive sports or go to a gym.
- You can also easily insert movement units by not going by lift, but taking the stairs, getting off at public transport one stop earlier and walking the rest, once you go around the block, rather than lots of coffee consume.
Build relaxation exercises in the day
- for example, Breathing exercises, stretching exercises, progressive muscle relaxation, yoga or qigong exercises etc.
- Integrate meditation exercises of 1-5 minutes in everyday life.
- Set up so-called “30s zones” in everyday life. In traffic, there are also speed limits in certain restricted traffic zones. Insert such “30s zones”. (Sometimes it’s helpful to put some kind of small “traffic sign” in your environment as a reminder!)
Consciously take time to eat
Take time to eat, rather than devouring, and drink enough, a filled water bottle or a tea stand on the table will help keep track of your hydration. Add lemon to your water, it will help you with your base balance and will be refreshing.
Schedule harvest times
- Doing one after the other and planning “harvest times”, pausing and appreciating what has been done, acknowledging what has been achieved, acknowledging and appreciating for oneself and others.
- Avoid unnecessary comparisons, stay with them, and stick to the mantra of the little boy scouts who say to themselves, “I do it as well as I can!”
- At the end of the day, focus your attention on what has been done.
- Put daily at most 1-2 goals that are really realizable and do not forget to “reap”
Here & Now and not 5 steps further
- If you read, read. When you are on the phone, you are on the phone. If you write, write. Be mindful of the things you are doing right now and avoid constant pressure to do whatever else you need to do. Things are done when they can be done.
- Allow yourself to put something aside and not do it right away. (when you get home, come back and take a seat before you go to work at home)
Integrate rituals into everyday life
- Do only those exercises (as described above) that you like and that make sense to you, not because you have to fulfill them.
- Try to add the above-mentioned “exercises” ritualized into everyday life, until you no longer have to consciously think about it, but they “naturally” belong to you live, such as getting up and brushing your teeth every day
Help with the implementation: Lisa Tomaschek-Habrina l.tomaschek@esba.eu
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