Enhancing Focus through Rest

My work is very busy at present. I have a demanding schedule of coaching appointments, workshops, webinars, and learning design deliveries, as well as administrative tasks. So I took yesterday off to ski. Stepping away regularly from work isn't just enjoyable; it’s essential. Research shows that intentional breaks — especially active ones — deliver powerful benefits that enhance our performance and well-being: • 𝗖𝗼𝗴𝗻𝗶𝘁𝗶𝘃𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆: Our brains operate on an attention budget that depletes throughout the workday (you may notice, for example, that you are more capable of focused productivity in the morning than at the end of the day). Even brief breaks can replenish this resource. During physical activity, different neural pathways activate, allowing overused cognitive circuits to recover — like resting one muscle group while working another. • 𝗠𝗲𝗻𝘁𝗮𝗹 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴: Breaks function to interrupt the cycle of stress accumulation. Physical activity in particular triggers endorphin release and reduces cortisol levels, creating a neurochemical reset. Research from Wendsche et al. published in the Journal of Applied Psychology found that regular work breaks were consistently associated with lower levels of reported burnout symptoms. • 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗿𝗲𝗷𝘂𝘃𝗲𝗻𝗮𝘁𝗶𝗼𝗻: Studies in occupational health show that the extended periods of continuous sitting that characterize professional work negatively impact cardiovascular health and metabolism. Active breaks counteract these effects by improving circulation, reducing inflammation markers, and maintaining insulin sensitivity — benefits that persist when you return to work. • 𝗣𝗲𝗿𝘀𝗽𝗲𝗰𝘁𝗶𝘃𝗲 𝘀𝗵𝗶𝗳𝘁: Psychological distance from problems activates different regions of the prefrontal cortex. This mental space triggers  an incubation effect wherein our subconscious continues problem-solving while our conscious mind engages elsewhere. Many report solutions crystallizing during or immediately after breaks. • 𝗖𝗿𝗲𝗮𝘁𝗶𝘃𝗶𝘁𝘆 𝗯𝗼𝗼𝘀𝘁: Research published in the Journal of Experimental Psychology found that walking increases creative ideation by up to 60%. Additionally, exposure to novel environments (like mountain vistas) activates the brain's novelty-recognition systems, priming it for innovative thinking. • 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝗱 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗶𝘁𝘆: A study in the journal Cognition found that brief diversions improve focus during extended tasks. Research from Microsoft’s Human Factors Lab revealed that employees who incorporated strategic breaks completed projects 40% faster with fewer errors than those who worked straight through. The irony? Many of us avoid breaks precisely when we need them most. That urgent project, deadline pressure, or busy season seems to demand constant attention, yet this is exactly when a brief disconnect delivers the greatest return. #WorkLifeBalance #Productivity #Wellbeing

We need to rethink what it means to rest. For a long time, I didn’t value rest. I used to think, I’ll rest when I’m dead. But over time, I’ve come to realize that rest isn’t just a luxury—it’s essential. Rest is not the opposite of productivity; it’s a crucial part of it. When we rest, we recharge our minds and bodies. Resting is doing. Meditation is doing. Having fun and connecting with friends is doing. Resting is not a reward for productivity, it promotes productivity. These activities help us refuel, reflect, and show up stronger in every area of our lives. Science backs this up. Studies show that taking regular breaks can increase focus and creativity by up to 50%. Rest also plays a huge role in mental health. Sleep, for example, improves memory, problem-solving, and emotional regulation. People who consistently get 7-8 hours of sleep are 30% more likely to feel happier and more engaged than those who don’t. Even short breaks, like a 10-minute walk or mindfulness exercise, can lower stress by 68% and increase overall satisfaction. When we embrace rest as part of our “doing,” we unlock better performance, greater creativity, and deeper connection with ourselves and others. So, let’s reimagine what it means to be productive—resting isn’t time wasted; it’s time invested. How’s using this weekend to rest, recharge and connect with others? Love, Lan Phan community of SEVEN

The Power of the Pause: Why Leaders Need to Recharge to Lead Better    Leadership often comes with relentless demands—strategy sessions, sleepless nights, and decisions that shape our missions. Earlier this year, as our foundation prepared to announce a three-year strategic plan focused on financial inclusion, workforce development, and community transformation, I found myself running on fumes. Instead of pride, I felt drained—exhaustion clouded my judgment and impacted my connection with my team. That’s when I realized: rest isn’t a luxury; it’s a leadership strategy.    When we neglect rest and self-awareness, we not only harm ourselves but also shortchange the communities we serve. While we often glorify exhaustion as a badge of honor, research reveals the transformative power of rest. A Harvard Business Review study shows that leaders who prioritize downtime are 26% more effective in their roles, enhancing creativity, decision-making, and team morale.    As a Black woman in leadership, navigating a space where representation matters deeply, prioritizing rest can feel countercultural. But I’ve learned that rest is resistance—a deliberate act of pushing back against the weight of expectations to show up as my best self for the mission I deeply care about.     Practical Strategies for Leaders to Recharge  1. Schedule Rest Like a Meeting: Protect rest like any high-stakes priority. Block time in your calendar for reflection or physical recovery—label it as “Focus Time” or leave it unmarked to catch your breath and reset.     2. Rediscover Joy in Everyday Life: Leadership isn’t just about doing; it’s about being. Whether it’s reading a favorite novel or attending a weekly service, find moments of joy to replenish your energy and spirit.    3. Model Rest for Your Team: By modeling rest, leaders set the tone for a culture of well-being. If we ask our teams to pause but never take breaks ourselves, we risk sending mixed messages. Lead by example to foster sustainability across the organization.     4. Lean Into Self-Awareness: Rest isn’t just physical—it’s emotional and mental too. Practices like journaling or silent walks can help leaders tune into their emotions, enabling intentionality in navigating challenges.    A Call to Lead Differently   We can’t pour from an empty cup. To create lasting impact in financial inclusion, education, and community transformation, we must first sustain ourselves. Rest fuels resilience, fostering a ripple effect of well-being across organizations.   So, I leave you with this challenge: What would it look like to lead differently? To embrace rest not as retreat but as a strategy for resilience? The work we do is a marathon, not a sprint. Let’s pace ourselves—for the missions we care about and the communities we’re called to serve. T.D. Jakes Foundation

I recently worked with a company in the manufacturing industry, and during one of our sessions, something amazing happened. The company had been struggling with high turnover and employee burnout. One senior leader confided in me, saying, “We’ve been focusing so much on productivity that we’ve forgotten to invest in the people driving it.” That’s when we got to work. We started by reframing how they thought about rest—not as “time off,” but as a productivity tool. We implemented practical strategies like: ● Educating teams on how sleep directly impacts focus and decision-making and equipping them with specific, practical and actionable steps they could implement to start improving their sleep ● Introducing micro-breaks during meetings to improve energy and creativity. ● Encouraging leaders to model healthy rest habits, like unplugging after hours. After several months, the results were clear. The team reported fewer mistakes, better collaboration, and even higher engagement scores in their employee surveys. One manager said, “I finally feel like we’re running a marathon with water stations instead of sprinting until we collapse.” This client reminded me of an important truth: rest isn’t the enemy of success—it’s a prerequisite. When companies prioritize rest and recovery, they empower their employees to bring their best selves to work. What’s your organization doing to support rest and well-being? If it’s time to start the conversation, I’d love to help.

I've always demanded 8 hours of sleep/night. So why did I used to wake up exhuasted? Here's what I've learned: Leaders need 7 types of rest! 1/ Mental Rest ↳ You sit down to focus—and your brain starts listing groceries ↳ You finish work but feel like your mind never clocked out 🧠 NeuroChange tip: Create mental closure with a daily "reset" ritual—your brain needs off-ramps. 2/ Sensory Rest ↳ Background noise feels louder than usual ↳ You flinch when your phone (or someone else's) buzzes 🧠 NeuroChange tip: Use a 5-sense grounding practice—reset your brain’s overstimulated alert system. 3/ Emotional Rest ↳ You're always “fine” because it’s easier than explaining ↳ You nod in meetings while silently suppressing irritation 🧠 NeuroChange tip: Journaling emotions without fixing them calms the brain’s survival response. 4/ Creative Rest ↳ You’re recycling old ideas instead of creating new ones ↳ Brainstorming feels like a chore 🧠 NeuroChange tip: Take in beauty—art, music, or nature reactivate the brain’s creativity center. 5/ Spiritual Rest ↳ You’re achieving goals but feel disconnected from meaning ↳ You’re questioning, “Is this all there is?” 🧠 NeuroChange tip: Reflect on values and purpose—this anchors the brain in intrinsic motivation. 6/ Social Rest ↳ You dread small talk—even with people you like ↳ You leave meetings more drained than when you entered 🧠 NeuroChange tip: Spend time with “safe people” who require nothing from your nervous system. 7/ Physical Rest ↳ You hit snooze multiple times, still feeling groggy ↳ Walking upstairs feels like Mt Everest 🧠 NeuroChange tip: Practice progressive muscle relaxation—signals to the brain that it’s safe to restore. Start measuring rest by quality of life vs hours slept. P.S. Which type of rest are you craving right now? ----- 💡 Follow Julia LeFevre for more Leadership content 📢 DM or email me at julia@braverestoration.org ♻️ Repost to share with your network

🌟 “Are you burning bright or about to burn out?” Discover how to maintain high performance without sacrificing your well-being. I have struggled in my career to know when I'm on the verge of burning out. I have struggled to know when my teams are, too.  To better understand this crucial topic, I researched the work of famed Wharton Professor and organizational psychologist Adam Grant. Here are my ten key takeaways: 1️⃣ Avoiding Burnout Starts with Balance ⚖️ Burnout happens when demands outstrip resources or autonomy. It’s not just in your head, it’s about aligning your environment for better support. 2️⃣ Demand-Control-Support Model 💪 Leaders can reduce burnout by giving team members control over their work, ensuring fair task allocation, and fostering a supportive culture. 3️⃣ Pomodoro Technique: Small Breaks, Big Gains ⏲️ Micro-breaks can prevent cognitive overload, helping maintain focus during intense work phases. Try work sprints to keep productivity high! 4️⃣ Manage Energy, Not Just Time ⏳ Align tasks with energy peaks for maximum productivity. Use energy-tracking to save lighter work for off-peak hours and avoid burnout. 5️⃣ 5-5-5 Reset: A Micro-Rest Formula 🧘♂️ Grant’s structured breaks—5 minutes each of movement, mindfulness, and review—help reset and maintain focus throughout the day. 6️⃣ The ‘Third Space’ for Mental Transitions 🧠➡️ Taking 5-10 minutes between tasks to reflect or visualize helps prevent stress build-up and keeps focus on critical goals. 7️⃣ Sprints & Breaks: The Key to Sustainable Productivity 🚴♂️ Incorporate deep focus periods followed by intentional rest to maintain high performance without sacrificing well-being. 8️⃣ Active Rest: Recharge the Mind 🌳 Encourage small, energizing activities like walking or connecting with peers to sustain cognitive energy. 9️⃣ Psychological Safety & Self-Compassion 🛡️ Leaders should practice “confident humility,” balancing confidence with vulnerability to foster a trusting environment. 🔟 Grant’s Final Thought: Recovery Is Essential  🛌 “Burn bright, push hard, but remember—recovery isn’t a reward; it’s a necessity.” Make rest a routine part of your work culture to achieve sustainable success. 👉 Want to build a culture where high performance and well-being go hand in hand? Let’s connect and discuss how we manage these crucial dynamics with our teams. Scroll through to learn more of what I uncovered: 👇

Why You're Still Tired After a Break (and How to Fix It): I’ve always found it strange that January is one of our most exhausting months. We’re coming off the holidays—shouldn’t we feel more rested? Today, I want to explore two things with you: * The surprising paradox of recovery. * A simple tool to stay energized all year. WHAT WE KNOW: The Recovery Paradox Vacations are supposed to recharge us. Yet, most people feel more stressed a week after vacation than a week before. This is what scientists call the "Recovery Paradox". The more stressed we feel, the harder it is to unwind. It’s a paradox because when we need rest the most, it’s often hardest to find. Think about the days before a vacation—scrambling to finish tasks, organizing logistics, making sure everything’s covered. We run ourselves straight into exhaustion. Then we expect a vacation to magically fix it. But recovery doesn’t work like that. Entering rest in a state of burnout makes it harder to recharge. WHAT I'VE LEARNED: Rest Is Not a Reward—It’s a Resource After studying leaders around the world—CEOs, athletes, artists, entrepreneurs—I noticed something counterintuitive: Rest isn’t a reward for what you’ve done. It’s a resource for what you’re about to do. Top performers don’t wait to burn out before they recover. They take recovery seriously before they need it. How? They take small, intentional breaks—on average, 8 focused pauses a day. They avoid the recovery paradox by resting before they’re exhausted. It’s proactive, not reactive. WHAT YOU CAN TRY: The 55:5 Model I get it—8 breaks a day sounds impossible in our back-to-back world. So here’s a simple place to start: The 55:5 Model. For every 55 minutes of work, take 5 minutes of focused rest. Whenever possible. If you're scheduling a meeting, make it 55 minutes. If you're tackling a big task, set a timer for 55 minutes. Then, take a 5-minute break to: Step outside. Breathe deeply. Stretch. Move your body. (Or do whatever feels restful to you.) The key? Take these breaks even when you don’t feel stressed. Because when you rest regularly, you turn recovery from a last resort into a first priority. Rest isn’t a luxury. It’s fuel.