All work and no play makes anyone dull.Alertness and attention-span have their limits. So what can we do to stay sharp and effective?As a coach, my job is about helping people to achieve their version of success in life. I write these weekly articles offering hopefully useful information and tips to make this process easier and more efficient; the aim being to assist you to do more of what you want to do. Supporting that, however, there is a vital element to factor into any goal-achievement planning schedule. That is, creating time and space for taking a break.A combination of high achieving attitudes, bigger workloads and pressures in the jobmarket forcing employees to prove their productivity, sees many of us rarely taking a break. Even our supposed ‘lunch hours’ are spent eating at our desks, on the fly or shoving some leftover sucked-on sandwiches in with one hand while changing a diaper with the other, depending on our circumstances. We can find ourselves working hard continuously then spending the weekend cramming in all the stuff we didn’t have time for in the week.Whether it is running a business, running a household, working towards running a marathon, many of us always seem to be running. There seems to be a common belief that unless we are ‘doing’ and ‘going’ all the time, we are not being productive and somehow falling behind. Improvements in technology compound this when we can be linked to our direct reports wherever we go and have the constant reminder of potentially more to do. I had someone proudly tell me recently that they had not taken a holiday in three years.The truth is, however, that a well-timed break can help us be more effective and productive at what we do, while also helping us to enjoy our experiences as we have them and find them more rewarding. To truly function at our best we need both small breaks throughout the day — breaking up monotony and keeping our energy levels high and longer breaks throughout the year, which provide a real change of pace and scenery to switch gears and reinvigorate ourselves.There are many benefits to taking breaks. Probably the most obvious is stress reduction. It is undeniable that by continually doing the same thing, whether it’s being stuck all day in the same position at a desk, or wholly focused on one challenge or task and remaining in a pressured state for long periods, our bodies and minds become stressed. In previous articles I have detailed the massive negative impact of stress, including such health risks as cardiovascular disease and strokes. Studies show that taking breaks reduces stress and its associated problems.Other benefits include:· Having time to take stock, evaluate and see our challenge/task from a new perspective. Writers, for example, will often report putting their work aside to get some distance from it (take a break) and then revisit it with fresh eyes to tackle re-writes, less emotionally charged, freer from single-mindedness and more objective.· An opportunity to switch focus for a while to the other important areas of life (family, friends etc) that may get overlooked while our heads are down, absorbed in one thing. This creates a greater sense of balance and general well-being.· Better physical well-being. Sitting in static positions impedes circulation. Lack of blood flow can diminish oxygen supply and lead to a feeling of fatigue and ultimately impair muscle function.· Avoiding burnout: Physical and mental exhaustion can lead to problems such as chronic headaches, fatigue, inability to concentrate, and trouble sleeping at night.· Improved motivation and increased output: studies have revealed that workers who take breaks are dramatically more productive during the day compared to those who don’t. Performance levels increase following a break as tasks can be tackled again with renewed vigour and finished accurately. We are less likely to make mistakes when we are feeling refreshed.How to Take BreaksNow I am not suggesting we all just bunk off and disappear to Paradise Lakes for the rest of the week (although it sounds tempting). With a little planning and forethought, there are ways of making the breaks we take more efficient and effective so that we can experience their maximum benefit and make the most of them. Here are some helpful hints to consider:· Start by giving yourself permission to take a break from time to time and break free of the belief that ‘more is necessarily more’. Think of it as proactive, not unproductive, to make the time to rest and replenish and to then continue ‘doing’ in top form.· Take short breaks regularly. Depending on attention spans and activity, a few minutes of every hour can help to refresh and re-energise. Many of us engage in ‘take-a-break’ tactics that we employ to carve up our work (toilet trips, going to the water cooler, other excuses to do something different). I’m suggesting that if we scheduled in breaks for ourselves, we can save up all those things to do at once and deliberately and mindfully take a moment to ourselves. This then feels more like a real break than just a disruption and allows for more work to be accomplished in our working time.· If possible, use those minutes to change pace or scenery: a brisk walk (even just up and down the stairs), some deep breathing, a quick stretch, even looking out the window provides the brain with something else to focus on and a break from your task.· Take a break from technology. Your few minutes break won’t be as relaxing if you are jumping from your computer straight to your BBM or similar. You might try switching off from the added pressures that technology can bring us, at least for short periods.· Working on computers, for example, can distort our awareness of time and we might not take breaks frequently enough. Eliminate this problem by using time reminders to indicate when it’s time to change it up and take a short break.· For longer breaks, while we may be limited by the time we can actually get away from work, plan ahead and create ‘breaks that count’ at regular intervals. Schedule and organise time off that will genuinely help to restore, replenish and revive your body and mind, whatever that means for you.· While we may be watching our purses, it is equally important to factor breaks into our budgets. Not just paying for holidays and the like (effective breaks can equally be taken without going anywhere), but if you are running your own business or don’t have holiday allowance, ensure you take ‘taking a break’ into account when doing your finances and planning.· Treat your breaks as you would any other commitment. They are vital for physical and mental well-being and should not be considered expendable.For everyone on their half-term holidays, I’m wishing you a safe and enjoyable week and encouraging all ‘doers’ out there to follow suit occasionally and take a break before you’re forced to. Taking efficient and effective breaks can keep you on top of your game and better prepared for achieving your success!Julia Pitt is a trained success coach and certified NLP practitioner. For further information telephone 705-7488 or visit www.juliapittcoaching.com.