50 Ways to Take Timeout
By Dr. Ron Cacioppe and Jill Dare
When we ask people how they are feeling, the common words we hear people say are: exhausted, tired, busy, frustrated, tired, stressed and they need a ‘break’ from their crazy, hectic world.
When you are busy at home or work, it’s important to take a few breaks throughout the day. And if we are honest, watching most TV programs or spending time scrolling through Facebook isn’t really a break?
Adam Fraser in his book, The Third Space, describes how we go on autopilot from one activity to another during our day – answering emails, making phone calls, responding to texts, going from one meeting to another. He suggests we need to make time to reflect, rest and reset. This involves doing things that revitalise us and provide enjoyment and wellbeing.
During sporting matches, coaches call timeout to review what is happening, to stop frenzied, chaotic play, and to reenergise and refocus their players so they play their best game. This same approach should apply to our life.
Looking after yourself is not selfish. It helps you to recharge and be your best so that you can help others when they need it. This means taking time to do things that refresh and rejuvenate you without feeling guilty. We often feel guilty spending time doing what we enjoy because we think we should be spending time with others who need us more. However, after we exercise, read a good book, or get involved in a favourite hobby, we feel like we have had a holiday and are more positive, attentive and caring for others. We know the time was well spent since we become a better person at home and work. It is a bit like putting an oxygen mask on yourself before your children on a plane!
The following is a list of positive and healthy ways to take time out at home and work. Whether you want to recharge your batteries, do something productive, or just check out for a few minutes, try these for a break well-spent.
Ways to take timeout at home
Have regular, moderate exercise – Plan and make time to go for a run, bike ride, swim, or brisk walk every day
Eat healthy, fresh, unprocessed food - Reduce sugary and takeaway foods
Spend time on a hobby (e.g. cooking, do puzzles, painting,
Garden, plant flowers and/or vegetables
Connect with family and friends
Go for a coffee, and just sit
Go for a walk or sit in nature
Take a nap during the day
Spend time with children and pets
Take five minutes every night before sleep to be grateful for 3 things that day
Read a good book
Go for a drive to somewhere nice and interesting
Put together a playlist of your favourite songs on your phone and computer
Do yoga a few times a week, 10 – 15 minutes stretching and flexibility exercises
Practice meditation and mindfulness techniques every day- Download and listen to guided meditation
Have work free time: Reduce, turnoff work access on your computer or phone at home
Prioritise you and be aware of your thinking that makes excuses not to do this
Write in a journal
Walk, talk and eat more slowly
Eat a meal in silence, tasting and enjoying the taste of the food
Listen fully, rather than talk or try to convince others
Buy flowers for someone
Clean and de clutter your favourite room and use it as a quiet place to just sit
Play a musical instrument, listen to your favourite music
Watch good movies (e.g., David Attenborough documentaries on nature)
Have a regular bedtime and a good night’s sleep
Turn off the next bingeable episode on Netflix and get to bed earlier
Make a surprise call to a friend you haven’t spoken to for a while
Don’t look at mobile phone, tablets or computer screens an hour before bedtime
Go to a play, art gallery, cultural event
Taking timeout at work
Stretch at your desk
Go for a coffee, work-free break
Take three deep breaths between activities or when stressed
Walk upstairs instead of taking the elevator
Eat healthy lunches, rather than fast, flavoured takeaway food
Take a mental wellness day when you feel fatigued or highly stressed
Build networks of positive, supportive people
Take breaks during the day to go for a walk
Don’t work through lunch or eat at your desk
Say ‘no’, don’t rescue people at the expense of your own wellbeing
Take a holiday a few times a year
Define your boundaries, don’t accept unacceptable behaviour from your boss, colleagues or clients
Have a walk meeting with a person you work with or manage
Praise someone who has done a good job
Do nothing for 2 minutes – sit somewhere and just be and listen
Put art on your desk or office walls
Meditate for 10 minutes in the car if you arrive early for a meeting
Outsource a job that is better for someone else to do
Bring healthy snacks for everyone
Leave work at a reasonable time everyday
Watch Ted Talks on topics of interest for you
Find simple, enjoyable tasks to do in between challenging difficult work
Send a co-worker a funny e-card
Participate in interesting personal/professional development activities
Really focus on feeling your feet on the floor when walking between meetings
Take a Friday or Monday off – create your own long weekend
Write out a long-term vision (5 – 10) years and tangible goals
