Boost Productivity for a Healthy Mind & Body Part 3
As we embark on a new year, it is natural to feel a sense of motivation and a desire to set goals and boost productivity. Health, fitness, career, and family are often at the forefront of our aspirations. In our ongoing series on a Healthy Mind & Body, we have explored the negative impact of eating before sleep on our mental and physical well-being, as well as the effects of substances like alcohol and marijuana on GABA regulation. In this blog, we shift our focus to small changes that can enhance productivity, mental clarity, and overall focus.
In today’s fast-paced world, we are constantly bombarded with information. Even during a short 15-minute drive to the office, we find ourselves inundated with text messages and emails, prompting us to use every idle moment to catch up on messages. Gone are the days of peaceful daydreaming and decompression during our commutes. Instead, our brains are constantly engaged and stimulated.
While technology undoubtedly brings many benefits, it also leads to continuous distractions and a sense of unfinished tasks due to constant notifications. This mental fatigue impairs our performance and prevents our brains from operating at their fullest potential. We must find a way to return to a time when we could allow our minds to wander freely. In this modern era, it becomes crucial to make a conscious decision to detach ourselves and engage in wakeful rest to unlock our best selves. This blog explores the concept of wakeful rest, its benefits, and practical steps to cultivate it.
The Brain Science:
One particular study conducted by the National Institute of Health yielded intriguing findings regarding the benefits of wakeful rest on cognitive learning tasks. The subjects who took short rests after learning new activities demonstrated significantly faster learning and retention rates, two to three times higher than those who just went home for a restful night’s sleep (1).
The brainwave patterns observed during wakeful rest revealed activation in the sensorimotor regions responsible for movement control (1). This activation triggers the replay of the practiced movements during the cognitive task, facilitating the solidification of muscle memory (1). Additionally, wakeful rest activates the Default Mode Network (DMN), which connects individuals to themselves, promotes groundedness, and enables self-reflection (2). These DMN activations allow for a more profound sense of presence and self-awareness.
The engagement of these neural networks during downtime not only replenishes attention and motivation but also fosters productivity and creativity. Furthermore, wakeful rest aids in forming stable memories, providing the foundation for achieving peak performance and overall cognitive function in everyday life. Simply put, our brains operate more efficiently when allowed to rest.
We can conclude from brain science that incorporating practical steps for engaging in wakeful rest can greatly benefit your mental clarity and overall well-being. By taking intentional breaks and allowing your brain to recharge, you can enhance focus, boost creativity, and improve productivity throughout the day.
Here are some actionable suggestions to try:
Physical exercise or walking: Allocate time during your day for a brisk walk or exercise session. Not only does this support brain function, but doing so during a lunch break contributes to improved afternoon productivity.
Daydreaming: Practice Positive Constructive Daydreaming (3), which involves purposeful and mindful daydreaming sessions. Start with shorter intervals of 5-10 minutes and gradually increase the duration as you become more proficient.
Napping: When you find it challenging to think or concentrate, a short 10-30-minute nap can provide an energy boost and help you approach tasks with renewed clarity. For more demanding tasks, consider longer naps to ensure optimal cognitive functioning.
Remember, prioritizing rest and relaxation is an essential component of living your best life. By understanding what aids and hinders your cognitive well-being, you can make informed choices to nurture a healthy brain and body.
Healthy Mind & Body – Part 2 Here
Resources
- https://www.nih.gov/news-events/news-releases/study-shows-how-taking-short-breaks-may-help-our-brains-learn-new-skills
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6127769/
- https://www.health.harvard.edu/blog/secret-to-brain-success-intelligent-cognitive-rest-2017050411705