Here’s a simple thing you can do to help you focus better and improve your study sessions . . .
Take regular exercise breaks.
A study titled Sweat so you don’t forget found that engaging in regular five minute exercise breaks reduced mind wandering, improved focus, and enhanced learning.
In this study the researchers wanted to know if engaging in short exercise breaks could help with learning.
They took a group of 75 psychology students and split them into three groups.
Group 1: Exercise breaks group
Group 2: Non-exercise breaks group
Group 3: No breaks group
All the students had to watch the same 50 minute psychology lecture. But the difference between the groups was this . . .
The exercise breaks group performed five minutes of exercise every 17 minutes. The non-exercise breaks group played a simple video game for five minutes every 17 minutes. The no breaks group had to watch the entire lecture without getting a single break.
The students in the exercise breaks group could focus better and they retained more information. They also found the lecturer easier to understand.
The researchers said:
“The exercise breaks buffered against declines in attention resulting in superior engagement during the latter part of the lecture compared to the other two groups.”
One would think they would show some improvements in attention and memory since they were getting breaks. But they didn’t show any significant improvements.
In fact, they performed just as well as the no breaks group in terms of attention and memory.
The researchers concluded:
“One possibility is that the computer game played during the non-exercise break may have acted as a second cognitive task as opposed to a cognitive break. Switching between two cognitive tasks can deplete attention and impair performance for both tasks.”
This shows the type of activity you engage in on a study break is really important. It pays to get out of your head and move your body!
It was a series of exercises performed for 50 seconds each followed by a rest break:
1) Jumping jacks (50 seconds) + Rest (10 seconds)
2) Heeltaps (50 seconds) + Rest (10 seconds)
3) High knees (50 seconds) + Rest (10 seconds)
4) Split jumps (50 seconds) + Rest (10 seconds)
5) Hamstring kickers (50 seconds) = The End
Since reading this study, I’ve started to incorporate more exercise breaks into my day and I’m noticing a big difference.
Personally, I’m not a fan of some of the exercises the researchers made the participants do in this study. So, I have replaced them with other cardio exercises I enjoy doing, such as punching a boxing bag and using a skipping rope.
I also find doing 50 seconds of non stop exercise pretty exhausting. For this reason, I’ve reduced my exercise time down to 40 seconds followed by a 20 second rest break. I find it helps to time my exercise sprints/rest breaks using an interval timer on my phone instead of a kitchen timer (which can feel a little clunky).
Feel free to experiment with different exercise/rest ratios. Make it work for you. As your fitness levels improve, you can increase the period of time you exercise for.
After working for 20 or 30 minutes, get up and take a five minute exercise break.
You don’t have to do jumping jacks or hamstring kickers. Select simple exercises you want to do.
Notice how you feel before and after your exercise break.
After experimenting with this simple strategy, I can say with confidence that I feel more energised and mentally sharper throughout the day. Try it and let me know how you go!
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In our modern world, overwhelm and distraction threaten to constantly derail us.
As artist Austin Kleon states in his book Keep Going:
“Your attention is one of the most valuable things you possess, which is why everyone wants to steal it from you. First you must protect it, and then you must point it in the right direction.”
In this article, I share a powerful practice that can help you protect your attention and point it in the right direction: working like a sprinter.
As a teenager, I remember watching Australian Aboriginal athlete Cathy Freeman run in the 400-metre race at the Sydney 2000 Olympics.
In that incredible race, Cathy did one thing and one thing only: she ran as fast as she could in a focused, intense burst.
She was 27 years old and had been training for this event for 17 years. Having won silver at the previous Olympics, the pressure was on. The entire nation was watching Cathy.
To this day, I still get goosebumps when I watch the footage of this race (you can watch it here).
Cathy was in the zone. She was completely focused on the task at hand. She knew what she needed to do: run.
Shortly after crossing the finish line, Cathy sat down to catch her breath and process what she had just accomplished (she had won gold). The crowd went wild and was completely absorbed in the moment, too.
Back in the year 2000, during the Sydney Olympics, smartphones and social media didn’t exist. Not everyone had access to the internet (my family did, but it was slow, expensive, and could only be used at home on a computer). In this environment, it was much easier to focus.
It’s fair to say that the early 2000s were simpler times.
Some scholars (e.g., Dr Jonathan Haidt, and Dr Anna Lembke) argue that smartphones and social media have caused several harms to society, including a reduced capacity to pay attention and an inability to tolerate discomfort.
Despite the noise and chaos of the modern world, it’s possible to train yourself to focus better.
How do we cultivate better focus?
One way is to tackle our work like sprinters.
The practice of working like a sprinter is refreshingly simple: You work in a short, focused burst (25-45 minutes), then take a break to rest and recover (5-15 minutes). After that, you repeat the process a few times before taking a much longer break (30 minutes).
I usually work this way for about 3 – 4 hours a day.
But I’m not fixed and rigid about this practice. This technique is adaptable. The key is to listen to your body and tune into what it needs. Make this practice work for you.
If you develop the habit of working in this focused way, you’ll be amazed by how much you can get done. More importantly, instead of feeling mentally fried at the end of the day, you’ll feel energised. You’ll also experience a delightful sense of calm and peace.
In short, this is a practice well worth cultivating.
In a nutshell, working like a sprinter involves three distinct phases:
It’s simple, but it’s a practice that takes practise.
Below, I delve into each phase in more detail and share some things that help me work in focused sprints.
I do my best work sprints in the morning between 9am and 12noon. But these focused sprints don’t just magically happen. It’s not like I roll out of bed and dive straight into a work sprint. First, I need to warm up.
The warm-up phase allows me to get in the right headspace and set up my environment to be focus-friendly. It has a dramatic impact on my brain’s performance, affecting my ability to focus, creativity, productivity, and mood.
Just to be clear, the stars don’t have to align, and the conditions don’t need to be perfect to kick off a work sprint. I’ve simply noticed that I can work better after engaging in a few behaviours and morning practices.
Here’s what I’ve found makes a difference . . .
What distracts you when you’re trying to work? What things frequently derail you?
Take note of the things that hijack your attention and throw you off track.
In one of my favourite books on getting organised, Organizing Solutions for People with ADHD, Susan Pinsky writes:
“The more you explore the distractions that keep you from working, as well as the tools that help you to focus, the more organized and productive you will become.”
Once you know what distracts you, you can figure out ways to deal with those distractions, which brings me to the next point . . .
For each distraction, think of ways to make it harder to engage with it. What barriers or strategies could you put in place? Are there any tools that could help you focus better?
For example:
Dealing with distractions from the outset (before you sit down to do your work sprints) makes it easier to stay focused and on track.
Many of us have become used to constant stimulation; without it, we feel anxious. This is why we reach for our phones and scroll through our feeds as soon as we experience a slight pang of boredom.
If you can relate to this, you will benefit from engaging in a daily meditation practice.
If you’re new to meditation, I recommend starting with the following tiny habit of doing a micro-meditation:
After I put on my shoes, I will pause and breathe in and out three times.
Not sure how to meditate? Close your eyes and focus on your breath, going in and out. If a random thought enters your mind (and it will), notice it and let it go. Then, return your focus to your breath.
Alternatively, you could listen to a guided meditation using an app such Insight Timer.
Clinical psychiatrist Dr John Ratey describes exercise as “like a little bit of Ritalin and a little bit of Prozac”. It’s powerful stuff.
Research shows that physical movement can help us focus better and learn faster. In terms of counteracting stress and boosting our mood, movement is like getting a biochemical massage.
This is one reason getting on my treadmill and doing interval training has become a non-negotiable part of my day. In the words of Tara Schuster:
“[Working out] is my preventative measure against the anxiety that lurks in my mind. I must throw myself out of bed in the morning and make it to the gym because I will always, always feel better for it.”
By warming up my body through physical movement, I’m able to warm up my brain by bathing it in feel good chemicals.
Deliberately exposing myself to the discomfort of running also helps me sit with the unpleasant feelings that arise when faced with difficult work. As Alex Soojung-Kim Pang states in his book Rest: Why You Get More Done When You Work Less:
“Exposing yourself to predictable, incremental physical stressors in the gym or the playing field increases your capacity to be calm and clear headed in stressful real world situations.”
On the days when I skip my morning run or a weightlifting session, my wellbeing and productivity take a hit. I don’t feel as mentally sharp or confident about tackling my work. I’ve also noticed that I’m more likely to get distracted and give in to instant gratification during a work sprint.
Can you do anything in the evening to prepare for your morning work sprints? Completing a few quick tasks before bed can help you conserve energy the next day.
Here are a few simple things I like to do in the evening to get ready for the day ahead:
Doing these simple things allows me to carry out my morning routine with ease. Then, I can hit the ground running with a clear, focused mind for my first work sprint.
If I check my phone for messages and engage in frivolous texting first thing, I crave distraction and the dopamine hits that come with it for the rest of the day.
For these reasons, I have implemented the following tech rules:
This may sound extreme, but these restrictions are incredibly liberating. As the author of the book Stand Out of Our Light, James Williams states:
“Reason, relationships, racetracks, rules of games, sunglasses, walls of buildings, lines on a page: our lives are full of useful constraints to which we freely submit so that we can achieve otherwise unachievable ends.”
By blocking myself from digital distractions and all the noise that comes with it, I can focus on chipping away at the projects that are most important to me.
Just like a chef prepares all the ingredients before cooking a dish (i.e. they create the mise en place), set yourself up with everything you need to do your work. The last thing you want is to get a few minutes into a work sprint and realise you need to go find a pen that works.
If you have everything you need within arm’s reach, it’s easier to stay focused on the task and get into a flow state.
Once the warm-up phase is complete, we move into the sprint phase. Now, it’s time to do the work.
If you’ve done the work in the warm-up phase, the sprint phase is a lot easier. All you need to do is:
There’s no need to feel rushed as you work. You’re not competing with anyone else. This is not a race. It’s totally fine to take things slow.
Don’t expect the sprint phase to be pleasant. Even after a fabulous warm-up, you will most likely feel some discomfort and resistance about doing the work. This is normal.
You’ll feel the urge to run from this discomfort. But instead of running from it, befriend it. Remind yourself that the point of these work sprints is to move the needle on the things that really matter to you.
When the timer goes off, take a moment to acknowledge yourself for showing up to do the work. Remember, this practice takes practise, and you just got some reps in.
Now it’s time to rest. You’ll probably have some momentum by now, so you’ll feel like pushing on but stop what you’re doing and step away from your work. As Ali Abdaal mentions in his book Feel-Good Productivity:
“Rest breaks are not special treats. They are necessities.”
I’m not going to lie: this phase has been the hardest for me to master. As someone with workaholic tendencies, I’ve had to work hard at getting rest.
Why is the rest phase so important?
Because the longer you focus, the harder it is to maintain your focus. The act of focusing depletes your brainpower.
The best way to recharge a depleted brain is to rest.
Like focus, rest is a skill. It takes practise. You have to be able to resist the lure of busyness and our fast-paced, always-on culture.
Here are some of my favourite ways to rest and recharge at the moment:
Whenever I find myself wondering whether to keep working or take a break, I ask myself:
“What kind of boss do I want to be for myself? A mean-spirited, hard taskmaster? Or a generous, caring boss who looks out for their employees’ wellbeing?”
The answer is simple: I choose to be a generous boss to myself. Therefore, I give myself permission to rest.
I’ve come to see each of the phases of working like a sprinter (Warm-up, Sprint, and Rest and Recovery) as critical to staying healthy and balanced. Through trial and error, I’ve learned that skipping the warm-up or rest phase or going too hard in the sprint phase can lead to chaos and exhaustion.
As you cultivate the practice of working like a sprinter, significant things will happen to you. Not only will you notice that your productivity goes through the roof, but you’ll experience mental calm and clarity like never before.
As digital distractions no longer dominate your day, the noise of the world gets dialled down. You’ll find it easier to tune into what you need and what matters most to you.
I cannot stress enough that this is a practice that takes practise! One or two sprints won’t cut it. You need to persevere for long enough to experience the incredible benefits of this powerful practice.
When you feel slightly bored, do you feel a reflexive, gravitational pull to check your phone?
If you spend hours each day clicking, scrolling, and posting, I want you to know that it’s not your fault.
It’s not that your weak willed, lacking discipline, or a lazy person.
It’s none of these things.
It’s no mystery or secret why so many people waste so much time on social media. Like a poker machine, these platforms are designed to be highly addictive.
Apps like TikTok, Instagram, Facebook, SnapChat, X (formerly Twitter) and YouTube contain persuasive design features that hijack your most valuable and precious resources: your time, energy, and attention.
Because the more time we spend on their apps, the more data they can extract and sell for social influence.
The business model of Big Tech companies is simple: Keep people glued to their platforms for as many hours a day as possible.
In other words, your time and attention equal massive profits for these companies.
In his excellent book The Anxious Generation, social psychologist Dr Jonathan Haidt presents data showing teens aged 13-18 spend an average of six to eight hours every day on social media apps. That’s close to 50 hours a week.
Dr Haidt notes that this is just the time spent on the app. It doesn’t factor in the time spent thinking about social media while they multitask in the real world.
So, that’s 50+ hours that could have been spent outside in nature, learning a language, working a part-time (or full-time) job, making art, cooking, exercising, getting more sleep, and hanging out with friends.
Let’s also not forget that these apps intervere with and harm our wellbeing and ability to think and learn.
The multi-tasking that takes place as we engage with these apps throughout the day drains our brainpower, weakens our memory, and makes us tense and anxious.
The social comparisons we engage in on these platforms also warps our perception of reality and leaves us feeling like we’re not enough.
So, here’s something to consider . . .
It’s possible, and I’m going to show you how.
I recently discovered a simple tool that helps people stop mindlessly consuming social media and other addictive apps.
It’s an app called one sec.
one sec is a self-nudging tool that helps you to create barriers to Big Tech that align with your goals and values.
As you open up an addictive app, one sec intervenes by creating a 10-second delay in opening the app.
one sec creates the little bit of friction needed to make you pause and reconsider your behaviour.
After the delay, one sec presents you with a choice: Do you want to proceed with opening up the target app (e.g., TikTok)? Or close the app and do something else?
The creators of one sec explain it works by utilising three intervention strategies:
It’s important to highlight that you’re in control of the whole experience. You specify what apps you want one sec to target. You can also modify the time delay (making it shorter or longer) and change the deliberate messaging.
Or is it just another gimmicky product that fails to change your behaviour in a significant way?
I’ve been experimenting with this app for the last month, and I’m pleased to say it’s working for me!
Even though I don’t have social media and the wicked algorithms that come with them, I recently noticed that I was spending far too much time in group chats.
one sec has helped me be more intentional and deliberate with how I engage with these chat groups.
Instead of mindlessly checking these apps whenever I have time to kill, I now have dedicated periods when I engage with them. I’m following Dr Faye Begeti’s advice when she recommends in her book The Phone Fix to “Set a finite number of times for checking social media, condensing a large number of short checks into defined, longer ones.”
This is what one sec has helped me to do, and as a result, my focus and well-being have improved. I feel calmer. My days feel longer and less frenetic.
But I realise I’m a sample size of one. Plus, I’m highly motivated to reduce my time on addictive apps.
The short answer is yes.
This research study found the app one sec helped people to significantly decrease their social media consumption.
In this study, 280 participants used the one sec app for a six-week period. Here’s what the researchers found:
36% of the time participants attempted to open a target app, they chose to close the app using one sec (i.e., they did not proceed with using the target app).
Over time, participants also opened the target apps less.
Opening problematic apps less or choosing to close problematic apps before engaging with them is actually a really big deal. Here’s why . . .
Less engagement with these addictive apps means less hits of dopamine.
Every quick and easy hit of dopamine you get from social media leads you to crave more stimulation from these apps. Before you know it, you’re in a full blown dopamine driven feedback loop.
Whenever I’m stuck in a dopamine loop, I’m not #livingmybestlife. Far from it! I feel overstimulated, chaotic, and jittery. Here’s why . . .
In his book How to Calm Your Mind, Chris Bailey explains that the brain networks for dopamine and calm are anti-correlated.
What does this mean?
It means when the dopamine network is activated, the calm network isn’t.
Imagine every time you mindlessly reach for your phone to check social media, you’re moving further and further away from a state of calm.
This may explain why participants in the one sec study reported experiencing increased satisfaction and happiness after decreasing their consumption of problematic apps.
The main intervention features (i.e., the time delay and option to not proceed with the target app) will help you decrease your consumption of addictive apps.
But there are many other features available with this app.
As you explore the additional features, it’s easy to feel overwhelmed. There’s a lot of extra bells and whistles. For example, there is the “Don’t get lost” notifications (i.e., scheduled reminders to close the target app when you are using it) and website blocking.
But like a lot of things in life, more features don’t necessarily result in a better user experience.
Ultimately, I decided to follow BJ Fogg’s behaviour design principle of ‘Simplicity changes behaviour’. I stuck with using just the basic features of this app.
I knew if I overcomplicated the app, I probably wouldn’t use it.
All that being said, there were two additional features I incorporated:
I use the strict block feature every day. To be clear, the strict block feature is not to be confused with the basic block feature. What’s the difference?
If you select a basic block, you’re not really blocking yourself from the app. But there’s a barrier in place. If you try to open the target app, it brings up the following message:
“Be honest with yourself. Do you really want to stop this block?”
Whereas a strict block is a genuine bona fide block. You cannot use your target apps until the block is over.
If you have developed a mindless habit of reaching for your phone and checking certain apps, you need a strict block in place until your brain has had a chance to recalibrate itself.
Here is the tiny habit I created to give my brain a chance to rewire to lower hit of dopamine from my smartphone:
After I pick up my phone in the morning, I will open one sec and press strict block for six hours.
Activating a strict block means I’m in charge for the first six hours of my day (and the addictive apps are not running the show). This sets the tone for the day and puts me in proactive mode rather than chasing quick hits of dopamine. It also helps me stay calm and grounded.
A word of warning:
Even when you feel like you have regained control over your target apps, you must remain vigilant. It’s super easy to get drawn back into a dopamine-driven feedback loop.
The journal prompt is simple and effective. Before accessing the target apps, I am prompted to write about what I have done and what I feel grateful for.
I write 25 words before proceeding to the target app. This gives me a moment to reflect, which is always a worthwhile practice.
There is a free version of one sec you can use, but it limits you to applying one sec to only one target app.
If you have multiple addictive apps on your phone (as most of us do), I recommend the paid version to unlock all the features.
It costs $25AUD for the year, which is value for money if you ask me. The app has already paid for itself in terms of the time, energy, and attention I’ve reclaimed.
I should mention that I had trouble initially installing one sec and getting it to work on the target apps. The process was a little finicky, and I nearly gave up after 20 minutes of trying to figure out how to get the app to work.
You can find similar intervention apps that are free and easier to install, such as ScreenZen. ScreenZen appears to be based on similar mechanisms (i.e., introducing a time delay and friction to the target app).
My brother recently started using ScreenZen to help combat his mindless habit of scrolling through social media. When I asked for his thoughts on this self-nudging app, he said, “It’s annoying.” But then he quickly added, “But that’s the point. It’s annoying, and that’s why you use the apps less.”
Another great feature of ScreenZen is that after spending seven minutes on the target app, it puts a stopping mechanism in place by prompting you to think about if you want to keep using the app.
I don’t think anyone consciously sets a goal to spend 20, 30, or 50+ hours a week on social media. But if you don’t have strategies to combat the addictive apps on your phone, one thing is certain: Big Tech companies will hijack your time, energy, and attention.
As Michael Harris states in his book The End of Absence:
“Never forget that you live in an ecosystem designed to disrupt you, and it will take you for a ride if you let it.”
So, don’t be taken for a ride. You can easily access self-nudging tools, such as one sec and ScreenZen, to help you defend your time, energy, and attention.
Think of the things you’ve always wanted to do but tell yourself, “I don’t have the time. I’m too busy”. What if you could reclaim a significant chunk of time to do those things today? Would it be worth taking a chance on a self-nudging app?
You’ve got nothing to lose except potentially $25.
I encourage you to test out one of these apps to protect your most precious resources (i.e., your time, energy, and attention).
Note: In case you’re wondering, I have not been paid or sponsored by one sec to write this article.
Most of us do. We sit and stare at our screens or textbooks for large chunks of the day.
You’ve probably heard the phrase, “Sitting is the new smoking”. It sounds dramatic, but sitting for 30 minutes or more leads to:
• Reduced blood flow to the brain
• Increased blood pressure
• Increased blood sugar
• Reduced positive emotions
Even if you exercise at the gym, if you sit all day at work or school, that’s not good for you.
Most of us know we should move more and sit less, but knowledge doesn’t always translate into action.
I’ve known for years about the harms of sitting. Every year, I’d set a goal “To move more during the day”. But it wasn’t until this year that I finally got off my butt and started taking regular movement breaks. In this blog, I’ll share what made all the difference.
Part of my problem was telling myself to “move more” and “sit less”. This was way too vague for my brain.
When it comes to taking movement breaks, how long should we move for? How frequently? And at what intensity?
I recently came across a brilliant study, published in 2023, that answered some of these questions.
A team of researchers at Columbia University compared different doses of movement on several health measures (e.g., blood sugar, blood pressure, mood, cognitive performance, and energy levels).
The researchers were interested in exploring how often and for how long we need movement breaks to offset some of the harms of sitting for long periods.
So, what did they do in this study?
Researchers brought participants into the lab and made them sit in an ergonomic chair for 8 hours. Participants could only get up to take a movement break or go to the toilet.
They tested five conditions:
• Uninterrupted sedentary (control) condition (Note: no movement breaks)
• Light-intensity walking every 30 minutes for 1 minute
• Light-intensity walking every 30 minutes for 5 minutes
• Light-intensity walking every 60 minutes for 1 minute
• Light-intensity walking every 30 minutes for 5 minutes
The optimal amount of movement was five minutes every 30 minutes. This movement dose significantly reduced participants’ blood sugar and blood pressure and improved their mood and energy levels.
That said, even a low dose of movement (one minute of movement every 30 minutes) was found to be beneficial.
Although walking has been described as ‘gymnastics for the mind’ and numerous studies show brisk walking can improve cognitive performance, they found no significant improvements in participants’ cognitive performance in this particular study.
You can read the full study here.
When it comes to any research conducted in the lab, the question worth asking is: Is it possible for people to do this in the real world? And if so, will they experience similar benefits?
Journalist Manoush Zomorodi wanted to find out. So, she teamed up with Columbia University researchers to explore whether people could incorporate regular five-minute movement breaks into their day.
They created a two-week challenge where people could sign up to one of three groups:
1) Five-minute movement breaks every 30 minutes
2) Five-minute movement breaks every hour
3) Five-minute movement breaks every two hours
Over 23,000 people signed up to participate in the challenge. Sixty per cent completed the challenge.
What did they find?
Five-minute movement breaks improved people’s lives, whether taken every half hour, hour, or two hours. They felt less tired and experienced more positive emotions.
They found a dose-response relationship. This meant that the more frequently people moved, the more benefits they gained.
In the Body Electric podcast, Columbia University researcher Dr Keith Diaz said a preliminary analysis of the data showed:
• People who moved every 30 minutes improved their fatigue levels by 30%.
• People who moved every hour improved their fatigue levels by 25%.
• People who moved every 2 hours improved their fatigue levels by 20%.
Here’s the thing, though . . .
Dr Diaz pointed out that most people weren’t getting all their exercise breaks in. On average, they took eight movement breaks each day (note: the researchers recommended 16 movement breaks a day), but they still experienced benefits.
Here’s what I take from all of this . . .
You don’t have to do this perfectly. There are no hard and fast rules. Doing some movement is better than doing no movement.
All movement matters. It all adds up.
Although movement is natural and good for the mind and body, my brain often resists the thought of getting up and moving (“No! I don’t want to get out of this cosy chair!”).
What’s up with that?
In the book Move the Body, Heal the Mind, Dr Jennifer Heisz explains that our brains hate exercise for two reasons:
1) The brain doesn’t want to expend energy; and
2) Exercise can be stressful.
This has to do with how our brains are wired and our deep evolutionary programming.
If we go back in time, our hunter-gatherer ancestors had to be constantly on the move to gather food, build shelter and run from hungry animals. All of this activity required a lot of energy. Since food was scarce and energy was limited, hunter-gatherers had to conserve their energy.
If you were to offer a hunter-gatherer a free meal and a comfortable place to stay, would they take it? You bet they would.
The problem is our brains haven’t changed in thousands of years. We still have the same brain wiring as our ancient ancestors.
This is why my brain often throws a tantrum and comes up with all sorts of excuses to avoid my morning workout.
In this modern world, with all the calorie-dense fast food, comfy chairs, and modern conveniences, our brains get confused.
As evolutionary psychologist Dr Doug Lisle, author of The Pleasure Trap, states, in the modern world:
“What feels right is wrong. And what feels wrong is right.”
Understanding that we operate with an ancient brain that isn’t suited to this modern world opens up new possibilities. For example, you can use your prefrontal cortex (the rational part of your brain) to override the primitive instinct to stay comfortable.
Here are some strategies I’ve been experimenting with to get me taking regular five-minute movement breaks:
I’ve strategically placed electronic timers in every room I spend a lot of time in (e.g., my office, outdoor desk, and dining room). Before I sit down to start a task, I set a timer for 25 minutes.
When the timer goes off, that cues my brain to get up and move.
When the timer goes off, I usually jump on my treadmill for a five-minute walk. But not always.
Whenever I feel like doing something different, I play a little game with myself.
The game is simple:
I roll a dice with different movement activities I wrote on each side. Whatever activity it lands on, I do it.
Here are the activities currently listed on my dice:
• Pick up a set of dumbbells and do some bicep curls
• Do some stretches on my yoga matt
• Use resistance bands
• Go outside and walk around my garden
• Do squats
• Hit play on an upbeat track and dance!
Sometimes, the timer going off will not be enough to get you up and moving. You may need to have a few words with your brain.
I often find myself negotiating with my brain, trying to convince myself to get up and move.
Me: “Come on, it’s time to get up.”
Brain: “Noooo! It’s nice and comfy here.”
Me: “On the count of three, we’re going to do this . . . 1 . . . 2. . . 3.”
Be gentle with your brain. Remember, it’s wired for comfort.
There’s a reason I have stretch bands hanging on door knobs, a yoga mat rolled out on my dining room floor, a rack of dumbbells next to my desk, and comfortable walking shoes always on my feet. All of these little things make it easy for me to move.
Look around your workspace: is there anything that makes it hard for you to move? Identify any barriers and do what you can to remove them.
Instead of stopping to take a movement break, can movement become part of what you do?
For instance, I wrote the first draft of this blog as I walked at a slow pace on my treadmill desk, and I edited it while pedalling at my cycle desk.
Remember, movement doesn’t need to be strenuous to be effective. Light-intensity movement delivers results.
I recently finished reading an excellent book called Creative First Aid: The science and joy of creativity for mental health. It is packed full of creative practices to help calm your nervous system.
One of the practices the authors suggest is creating a playlist of songs called ‘I Dare You Not to Move’. This playlist is a selection of songs that make you want to dance.
On a movement break, I close my blinds and hit play on one of my favourite dance tracks.
Don’t consider yourself much of a dancer? No problem! Sway your hips from side to side or throw your hands in the air and make some circles with them.
Even though it may feel good in the moment to stay seated in a comfy chair, I have to regularly remind myself that movement makes me feel good (and less stiff and achy).
Remember, whenever we force ourselves to get up and move, we go against our brain’s programming. This is why these reminders are so important.
Before stepping onto the treadmill to do a run, I say to myself, “This is good for me. You won’t regret doing this”. And you know what? I always feel better after a workout.
What is something you already do on a regular basis?
It could be making a cup of tea, preparing lunch, or putting on your shoes.
According to the Tiny Habits Method, the key to forming habits is to attach a tiny behaviour to a pre-existing habit. For example:
• After I put on the kettle, I will do five wall push-ups.
• After I shut down my computer, I will do arm circles for 30 seconds.
• After I put my lunch in the microwave, I will march on the spot.
• After I pick up the phone, I will stand up to walk and talk.
• After I notice I am feeling sluggish, I will hit play on an upbeat song.
If you want to wire in this new movement break quickly, celebrate after moving your body (i.e. release a positive emotion). I tell myself, “Good job Jane!”. But usually, the movement leaves me feeling good, so it’s not always necessary.
The science is in. We know breaking up periods of sitting with regular five-minute movement breaks can make a big difference to our mental and physical health. The good news is you don’t even have to break a sweat to experience these benefits (light-intensity movement will do the job).
If you can’t manage moving every half hour, no problem. Do what you can. Some movement is better than no movement. On that note, is it time to get up and move? Let’s do this together. How about a light walk? Or a short dance break?
On the count of three . . . one . . . two . . . three. Let’s go!
Dr Jane Genovese delivers interactive and engaging study skills sessions for Australian secondary schools. She has worked with thousands of secondary students, parents, teachers and lifelong learners over the past 15 years.
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