I recently participated in an executive roundtable on workplace flexibility sponsored by SHRM, and had the chance to meet individuals who work for the government as well as people who craft public policy and conduct research about workplace issues. Over lunch, I struck up a conversation with Kristen, a public policy strategist, and we talked about the role of renewal in sustainable high performance.

Kristen explained that she splits her work hours between her office, working from home, and meetings at various academic or government institutions.  She finds the variety in her daily routine helps her stay energized, she rarely eats lunch at her desk, and she tries to take a stretch break in the afternoon when she feels sleepy or sluggish.

“I know the breaks I take help me, but how can I be sure to get the most bang for my buck?”

I shared with Kristen the three keys to getting powerful renewal: 

1.    Focus on quality not quantity: While we may experience a natural dip in our energy every 90-120 minutes due to the ultradian rhythm, we need a fraction of that time to renew. I encouraged her to shut her radio off when driving and refrain from making or taking calls on her cell phone as she traveled to and from meetings in her car, so that she could quiet her mind and reflect on her day or think about her next appointment.  The more you can focus on getting recovery in that short period of time, the more refreshed you will feel.

2.    Have options: Your renewal break will be more effective if you take a moment to listen to what your body and mind are telling you. Are you hungry? Do you need to improve your mood? Are you distracted?  You should pick a renewal activity that will address your most imminent need. I encouraged Kristen to add some other potential options to her afternoon break, such as listening to a song on her iPod, walking around the office to visit with colleagues, or going outside to get some fresh air.  Having a number of activities to choose from would help her easily address what was most essential at the time.

3.    Build in reminders: It is easy to overlook recovery, especially when demand is high and deadlines are tight.  Set a reminder in your phone to ring at a certain time, schedule it into your calendar, or write a reminder on a Post-it note and put it in a prominent place.  Renewal breaks only work…when you take them.  I suggested these ideas to Kristen and she said it would help her keep renewal from falling by the wayside in her busy life.

How can you use these tips to bring about effective, powerful renewal in your life?