Want to increase your productivity? Take a break.

Recently I learned about URBs (or Ultradian Rhythm Breaks) from a lovely teacher named Pilar Gerasimo (check her out here). Most of us know what our circadian rhythm is…that biological clock that is set for 24 hours in a day, with daytime and night time light affecting our bodies in a multitude of ways. This is an important rhythm and one that, if out of whack, affects hormone production, sleep, cognition and more. 

What you may not have heard about is Ultradian Rhythms. These are shorter rhythms present throughout the day and we cycle through them many times in 24 hours. In essence, they are rhythms of productivity and rest. Living in our particular culture, where productivity is expected 24 hours a day, you may be surprised (or not so surprised…hello increased mental health crisis, stress and more) to learn that your body was absolutely not built for that. 

Ultradian Rhythms are 90 minute cycles. Which means, biologically, you are wired to take a rest for every 90 minutes of work or productivity. Pilar Gerasimo taught me about harnessing these rhythms through Ultradian Rhythm Breaks. These are the times when we need to step away and give our bodies and minds the chance to digest information we receive during a period of productivity. 

URBs are vital if we want to continue with our productivity cycles and harnessing them will only help you accomplish that to-do list, launch that business, parent those babies.

I tell my clients this, not to give them one more thing to do in a day, but to give them PERMISSION.

Is it reasonable to take a break every 90 minutes? No. Not always. But what IS reasonable is noticing a symptom of your body needing a ten minute break and then giving yourself permission to do that as soon as possible. It also takes the shame out of the equation. Instead of thinking how lazy or incapable you are for not being able to work 5 hours straight on that proposal, you can appreciate that even you, super human worker, cannot bypass your own biology. 

You know you need a URB when:

• You feel grumpy or short with others
• Hunger strikes
• You feel the need to urinate
• You feel your focus waning
• You feel anxious, worried, low energy or even depressed

Here are some great examples of what constitutes a break (news flash: it rarely involves a screen in your face):

• Short walk (with or without furry companion)
• Set a timer for 10 minutes and get horizontal
• Deep breathing 
• Get a blood sugar balancing snack such as trail mix
• Cal a friend or engage with coworkers
• Stretch your body 
• Dance break!
• Fix a cup of tea

Once you have cultivated more self awareness to notice the symptoms of fatigue in your own body, you can begin to gradually add in some breaks here and there. They don’t need to be splashy forms of self care. Even standing up, going to the bathroom and grabbing a snack can count. Better yet, take a ten minute walk outside breathing deeply. Notice what happens when you do this, especially if you are intentional about holding space for yourself during this URB time. Notice that empowerment? Notice how good it feels to admit that you aren’t a machine, but instead a beautifully complex human body capable of so much, if you can simply work with your biology?

Taking breaks when you need them is a foolproof strategy to feel your best throughout the day. It's a slow burn, people, not a sprint.

Learning to work WITH our bodies is one of the most effective health strategies. And it’s FREE! It doesn’t require fancy gadgets. Just an understanding of what your particular body needs and a willingness to make changes. This is my favorite part of being a health coach, watching women feel empowered when they start to show up for themselves during these every day moments. 

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