Written by: Charlie McClain, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In our relentless pursuit of excellence, we rarely allow our brain to experience ‘down time.’ This puts us at a greater risk for professional burnout.
Multitasking is a myth
In my October contribution, I mentioned that professional burnout can affect anyone, but driven women tend to be more susceptible, because we often feel pressured to excel both professionally and personally. In trying to ‘do it all,’ we sabotage ourselves both mentally and physically.
Worse, we tell ourselves that since we’re better at multi-tasking, we can juggle it all, in order to do it all. According to neuroscientist, Daniel Levitin, multitasking is a myth. He explains that the very chemicals our brain needs to focus are expended in shifting from task to task.
We used to shift our attention at work on average of about every three minutes. Now, we do so every forty-five seconds. According to Dr. Gloria Mark in her book, Attention Span, when we are feeling stressed, we tend to shift our attention more often.
Boredom can be good
According to Dr. Sandi Mann, “boredom is a paradox” and while too much boredom can lead to lack of concentration and more, it also has a positive side. When we are in this ‘default mode’, we connect disparate ideas, reflecting on our days and our lives. We do something called, “Autobiographical Planning.” In other words, we solve some of our most presing problems and set goals around them.
A personal example comes from when I used to think, downtime was a bad thing: Pre-Covid, I would get a massage every few weeks and I really looked forward to it because I believed it could be a good way to learn how to meditate and really let go of my busy schedule. But as I lay there, I never could get my mind to slow down. For some reason, I’d find myself drifting into problem solving. By the end of my massage, I’d usually come up with some sort of plan of action.
A plan is not what I wanted from these massage sessions. I wanted to meditate! And I was frustrated because I believed I was failing at a task I had assigned myself.
I was berating myself for being productive and creative, which so many driven women do.
The art of scheduling downtime
Calendaring an "Empowered Pause" can help you pause, reflect, and allow your brain to recharge those valuable chemicals, but also, quite possibly become more productive.
The Empowered Pause signifies the recognition that constantly pushing oneself to the brink of exhaustion is neither productive nor sustainable. Instead, it encourages individuals to embrace a resilience-focused approach to life and work. Taking time out becomes an integral part of this philosophy.
Scheduling downtime may seem counterintuitive to a productivity-oriented mind. However, it's essential for long-term success and well-being. The 'Empowered Pause' isn't about doing nothing; it's about doing something different. It's a conscious decision to step away from the grind to recharge and gain perspective.
The science behind rest
Research shows that periods of rest are crucial for mental health, creativity, and problem-solving. Neurologically, when we rest, our brain engages in a different kind of activity, known as the default mode network. This network is vital for creative thinking and memory consolidation. By allowing ourselves these moments of rest, we are not being unproductive; we are simply switching gears to a different, but equally important, brain function.
Redefining productivity
In our culture, productivity is often narrowly defined as the amount of work done. However, true productivity should also include the quality of work and our mental and emotional state while doing it. By incorporating 'Empowered Pauses' into our routine, we redefine productivity to include our well-being.
Practical tips for implementing an empowered pause
Set a Regular Time: Just as you schedule meetings, set a regular time for your 'Empowered Pause.' Whether it's a 15-minute break in the afternoon or a longer period each week, make it a non-negotiable appointment with yourself.
Disconnect to Reconnect: During your pause, disconnect from digital devices. This break from work and notifications can be surprisingly rejuvenating.
Engage in a Different Activity: Use this time for an activity that's different from your work. It could be a short walk, meditation, or even just sitting quietly with a cup of tea. The key is to engage in something that allows your mind to wander and rest.
Reflect and Journal: Use a part of your pause to reflect on your day or week. Journaling can be a powerful tool to process thoughts and emotions.
Be Gentle with Yourself: Remember, the 'Empowered Pause' is a form of self-care. Be gentle with yourself during this time. It’s not about achieving another goal but about giving yourself space to breathe and be.
Embracing the concept of an 'Empowered Pause' might be a paradigm shift for many driven women accustomed to a relentless work ethic. However, it's a crucial step towards a more balanced, fulfilling, and ultimately more productive life. By redefining productivity and giving ourselves permission to rest, we can better manage professional burnout and nurture our creativity and well-being.
Charlie McClain, Executive Contributor Brainz Magazine
Charlie McClain is a respected thought leader, private coach, and author of Ditch the Worthiness Hustle. She specializes in guiding dynamic women through personal development to become radically unapologetic, visionary leaders. As a certified coach with a master's in psychology, she delves into leadership and the complexities of Driven Woman Syndrome. Her weekly show, 'Lead From Your Edge,' supports and challenges viewers on their journey to new frontiers, professionally and personally. Charlie is co-founder of WICSL, the Women’s Institute for Cultivating Self-Mastery and Leadership.
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