Picture this. You've been working diligently on your computer for hours. Your eyes are fixed on the screen, and your fingers are typing away. Despite your best efforts, you start to feel your attention slipping and your mind struggling to stay focused. Mental fog sets in, hindering your productivity. Fear not because there's a powerful solution: a well-timed brain boost. A brain-boosting micro move can be as simple as closing your eyes and taking a few deep breaths or engaging in a quick physical activity such as stretching or going for a short walk. These activities allow us to disengage from the immediate demands of work while still priming our minds for optimal performance. Brain boosts are small, intentional actions that can have a profound impact on your cognitive functioning. Stretching and walking, for example, enhance blood circulation. Increased blood flow means more oxygen and nutrients reach your brain, helping it to function optimally. Brain boosts also help to alleviate stress, a common cognitive roadblock, reducing cortisol levels and promoting a state of calm focus, conducive to creative and analytical thinking. Certain micro moves, such as walking, can stimulate creative thinking. They encourage your brain to break free from rigid thought patterns and explore new avenues of imagination. They can also act as mental resets to enhance focus. When you're stuck on a problem or feeling mentally fatigued, taking a moment for a micro move can reinvigorate your brain and improve concentration. So when should you take a brain-boosting micro move? You may have heard that brain breaks are being used in schools and with good reason. I'm always telling my teenagers that if they want to be an advantage for exam, they should do some physical activity or as I like to call it, a brain boost, beforehand, especially if the exam is in the afternoon. One study revealed that cognitive fatigue sets in towards the end of the day, resulting in a notable decline in test performance. In fact, for every passing hour, test scores decreased by the equivalent of 10 days of learning. But there's good news, incorporating brain breaks into the routine not only eliminated this decline but actually improved performance. Now you may not be doing exams in your workplace, but the implications of this research extend beyond the classroom. Just like students at school, adults in the workplace experience cognitive fatigue, which can affect their productivity and focus throughout the day. Incorporating brain boosts into your work routine can help combat this decline and enhance your ability to produce high-quality work. According to a review published in 2022, brief breaks have a significant impact on reducing mental fatigue and boosting vigour, which refers to the willingness to persevere when faced with challenging work. Just imagine the advantage this can give you in your work. As the day progresses, you have the power to counteract cognitive fatigue by making strategic brain-boosting micro moves that serve as mental recharges, allowing you to maintain your productivity and perform at your best. Listen to this episode for five other key moments when Brain Boost can help your brain to operate at its peak. Want to feel more energised, engaged and happy at work? Get your copy of The Active Workday Advantage - my new book! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit lizziewilliamson.substack.com
