When pushed hard enough, all of us eventually go into survival mode. Sometimes, we get there slowly without noticing it, but often, we simply don't realize that we've allowed the growing demands and the acceleration trap to take away every glimpse of recovery. Over time, we could all reach the point of burnout; the short-term cost is too often invisible and highly costly.
The human brain requires recovery to rebuild, think, learn, and be mentally agile. The importance of recovery and how it gives you the resources you need to create a bigger impact has been emphasized throughout several research projects over the last few years. More recently, Drs. Emily & Amelia Nagoski confirmed that the best way to prevent permanent survival mode that leads to burnout is to implement daily recovery strategies instead of waiting for burnout to hit.
According to Drs. Nagoski, 42% of your 24-hour day should be spent recovering so that you can maximize your impact. In an ideal world, this would equal 8 full hours of sleep with an additional 2 hours of rest throughout the day. While 10 hours of recovery might sound impossible during stretches of high load, there are many strategies you can pull from your TIGNUM toolbox to get micro-recovery breaks throughout your day, bringing you closer to that 42%. Here are some of our clients' favorite ways to get micro-recovery breaks:
_taking a 5-minute walk outside
_listening to music (choose the song based on your recovery needs)
_doing 5-minute mini meditations
_taking power naps (ranging from 5-20 minutes)
_enjoying a lunch with a friend
_running stairs between meetings
_playing a game with the family
_getting off the metro a stop early and walking to the office
_incorporating a fun activity into your workplace
Try scheduling these micro-recovery breaks into your calendar until they become habitual. When it comes to the 42%, you don't need to start carrying a stopwatch around to track your total amount of recovery. That number is probably different for everyone and has a lot of factors influencing it. By simply committing to incorporating more recovery breaks into your day, you will see how these small, controllable changes start to help you Rule Your Impact.
As always, I'd love to hear your thoughts.
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