Research reveals how to take a better work break

Research reveals how to take a better work breakResearch reveals how to take a better work breakUntil recently, when I needed a break Id grab my phone. Whether I was bored, mentally fatigued, or just wanting a pick-me-up, I felt relief checking the news, Facebook, or Instagram.However, new research suggests there are good ways and not-so-good ways to spend ur break time. While some breaks can leave us refreshed and reenergized, others tend to leave us depleted and drained.In their book The Distracted Mind Ancient Brains in a High-Tech World Dr. Gazzaley, a neuroscientist, and Dr. Rosen, a psychologist, explain that good breaks can reduce mental fatigue, boost brain function, and keep us on-task for longer periods. But Gazzaley and Rosen forewarn that taking the wrong sort of breaks might make us mora susceptible to boredom and may actually backfire by making us want to take breaks mora often.From The Distracted Mind Ancient Brains in a High-Tech World technology may be decreasing th e time associated with the onset of boredom when single-tasking as a result of ur ever-escalating exposure to pervasive, high-frequency feedback In other words, repeatedly checking our phones when we get a tad bored can train us to check more often throughout the day.From The Distracted Mind Ancient Brains in a High-Tech WorldFrom decades of research on learning and behavior, we know that the shorter the time between reinforcements (rewards), the stronger the drive to complete that behavior and gain the reward.The rapid rewards we get from skimming our newsfeeds alleviate boredom for a few moments, but they also teach our brains to seek out blips of joy the next time we feel a twinge of fatigue, Gazzaley and Rosen explain, the next time we are bored, our past experiences, having gained reinforcement from our smartphone, will drive us to self-interruptSo by reaching for our phones when we want a break, we may be training ourselves to do it again and again. In bestellung to resist t he onset of boredom and self-interruption at work, Gazzaley and Rosen suggest we avoid our smartphones and instead take breaks that restore the part of the brain we use to keep focused on our goals.Located right behind the forehead, the prefrontal cortex is considered the most evolved portion of the human brain. Although it has many functions, goal management is its main business. The prefrontal cortex orchestrates attention, working memory, and other cognitive resources in order to help us get what we want.For example, if my goal is to cook dinner tonight, my prefrontal cortex will help coordinate my brain functions to guide me through the actions needed to complete the meal like navigating the grocery store, following a recipe, and cooking the meal, all while making sure I dont get sidetracked.When we work, our prefrontal cortex makes every effort to help us execute our goals. But for a challenging task that requires our sustained attention, research shows briefly taking our minds off the goal can renew and strengthen motivation later on. Doing activities that dont rely heavily on prefrontal cortex function but rely on different brain regions instead, is the best way to renew focus throughout the workday.Before we take a look at a few of Gazzaley and Rosens recommendations for how to take better breaks, Ive assembled 7 more science-supported breaks that will improve your focus. Click the button below and discover more unique break ideas1. Go naturalResearch shows that nature exposure is restorative for the mind. One study reported better working memory scores after a walk in a natural environment, but not in an urban environment.From The Distracted Mind Ancient Brains in a High-Tech WorldNatural environments capture our attention in a bottom-up fashion because natural stimuli are so inherently compelling to us (presumably owing to evolutionary factors). They draw us in but generate minimal prefrontal cortex responses.Work in a city? You dont have to go far t o benefit from nature. Just noticing the sights and sounds of natural features around you can help you recharge.Find plants, fresh air, a fish tank, or a fountain. Sit down, take a deep breath, and notice the details of nature. Point out as many as possible The left leaf is smaller, or Theres a bruise on the third petal, or Its off center in planter box, or I wonder how many bugs are on it?If you are stuck indoors, look at some pictures of nature instead, as research shows they work too. Or try tuning into nature videos on your computer for a few minutes like a tropical beach or a mountain creek.2. Doodle and daydreamHaving a moment with nothing to do is rare these days. We dodge even the briefest moments of potential boredom with just a few swipes.However, according to Gazzaley and Rosen, avoiding occasional periods of nothing to do downtime may have some unintended effects.From The Distracted Mind Ancient Brains in a High-Tech WorldThis leaves little time for reflection, deep thin king, or even just simply sitting back and letting our random thoughts drive us places we might not have gone while immersed in directed thinking.When we let our minds wander without focusing on a certain goal, the brains default mode network takes over. Daydreaming and doodling tap into default mode network activity and may give some prefrontal cortex functions a rest.Sit alone, set an alarm for 10 minutes, take a deep breath and be patient. If you need a little help, try the website Do Nothing for 2 Minutes for a quick session.You can also practice mind wandering in your daily life by keeping your phone in your pocket and letting your mind drift while you wait at a crosswalk, a train station, or in an elevator lobby.3. Exercise your eyesOur eyes bear the burden of our tech-charged lives. Fortunately, doing 20-20-20 eye breaks is a straightforward way to alleviate eye strain and fatigue.Every 20 minutes, stare at something 20 feet away, for 20 seconds. Gazzaley and Rosen explain th e reason why this is beneficial is that it requires blood flow to brain areas that are not related to sustained attention. The shift in blood flow across certain brain regions may be the reason why eye exercises are restorative.Our eyes bear the burden of our tech-charged lives. Fortunately, doing 20-20-20 eye breaks is a straightforward way to alleviate eye strain and fatigue.Every 20 minutes, stare at something 20 feet away, for 20 seconds. Gazzaley and Rosen explain the reason why this is beneficial is that it requires blood flow to brain areas that are not related to sustained attention. The shift in blood flow across certain brain regions may be the reason why eye exercises are restorative.4. LaughLaughter packs a punch. It increases heart rate, respiration, and it gets our blood pumping as our upper body muscles are recruited into the action. Although evidence of long term benefits of laughter is debated, short term effects show some improvements on memory tests.From The Dis tracted Mind Ancient Brains in a High-Tech World older adults who watched a funny video scored better on memory tests and showed reduced cortisol and increased endorphins and dopamine, meaning less stress and more energy and positive feelings.Spontaneous crack-ups, and forced giggles from laughter yoga or cheesy jokes by Google assistant, all have the same perks.Listen to a comedy podcast or a stream a comedy radio station. Read the comics section in the newspaper in the breakroom. Or keep a funny book at the sekretariat to help you get through the next afternoon slump.5. ExerciseWe all know regular exercise benefits the body and the brain. The good news is that even short bursts of exercise are helpful for cognition. Just 10 minutes of physical activity can boost attention and memory performance.Find a secluded space to do a 7-minute workout, do some pushups or planks, or just take a brisk walk around the block. A little physical activity is a great way to rev-up your brain withou t breaking a sweat in your work clothes.The bottom line is breaks should make you feel better by providing a renewed sense of focus and concentration.As digital detoxes and tech-free zones rise in popularity, we are beginning to value the benefits of removing technology every now and then. Taking better breaks can encourage creativity and increase focus by relieving the prefrontal cortex of some goal management duties for a while.From The Distracted Mind Ancient Brains in a High-Tech WorldWhatever relaxes you and takes you away from your over stimulating technological environment will help you re-engage with greater arousal, more capacity for attention, and less susceptibility to being interruptedThe next time you need to take a break at work, ignore your smartphone and skip the newsfeeds. Choose an activity that is restorative so you feel refreshed and more prepared to tackle the rest of your day.Note This post is co-authored by Nir Eyal and Chelsea Robertson, PhD.The GistTaking go od breaks is important for your daily productivity.Breaks reduce fatigue, alleviate boredom, and can restore attention.Using tech during our breaks may backfire and make us more susceptible to boredom and want more breaks, more often.Restorative breaks can improve attention and refresh our focus.Break ideas based on research includeNature exposureDoodle and daydreamEye exercises 20/20/20Laugh ?Brief exerciseThis article first appeared on Nir Far.

This is how to succeed like Warren Buffett

This is how to succeed like Warren BuffettThis is how to succeed like Warren BuffettInvestor Warren Buffettis known for his down-to-earth lifestyle in Omaha, Nebraska despite his extreme wealth. The 86-year-old CEO of Berkshire Hathaway Inc. boasts a net worth of $73.3 billion, according to Forbes, and his conglomerate owns mora than 60 well-known companies, like Dairy Queen and Geico.Buffett came in second place on the Forbes list The Worlds Billionaires 2017.Even so, the Oracle of Omaha reportedly lives in a house worth .001% of his overall wealth. Hes lived there since 1958, according to CNBC. Here are just a few examples of what you can learn from Buffetts career.Live within yur meansWhether youre more than financially stable or have dreams of being as wealthy as Buffett himself, how you choose to spend your money is up to you- but living well within your means frees you up to spend money and time on other things.Buffett answered a question from Charlie Rose about how he doesnt feel the need to have things like a lot of mansions around the world, a big boat even though he can afford them during a CBS nachrichtensendung Person to Person episode.I have every possession I want. I have a lot of friends who have a lot more possessions. But in some cases, I feel the possession possess them, rather than the other way around, he told the media outlet, according to the transcript.He does, however, have a private jet- to make his job easier. At first, he so hated the cost of the jet that he called it The Indefensible, and later changed its name to The Indispensable.Think about your inner scorecardBuffett mentioned thisduring a talk at Ivey Business School in Canada in 2015.He answered a question about what he thinks success is to him, and how it changed through his career.As you move along in your career, you always want to consider your inner scorecard how you feelabout your own performance and success. You should worry more about how well you perform rather than how well the rest of the world perceives your performance. The success of Berkshire has always been more important than my own personal success in terms of financial returns. The most important takeaway is that you should always try to be a good person, Buffett said in the transcript.Give back to othersBuffett writes about the pledge he made in 2006 to give up more than 99% of his wealthphilanthropic foundations over time in the form of Berkshire Hathaway stock, in a letterfor The Giving Pledge saying that he, Bill and Melinda Gates were asking hundreds of rich Americans to donate at least 50% of their money to charity.The reaction of my family and me to our extraordinary good fortune is not guilt, but rather gratitude.Were we to use more than 1% of my claim checks on ourselves, neither our happiness nor our well-being would be enhanced. In contrast, that remaining 99% can have a huge effect on the health and welfare of others. That reality sets an obvious course for me and my famil y Keep all we can conceivably need and distribute the rest to society, for its needs. My pledge starts us down that course, Buffett writes at the end of the letter.Buffett, Bill Gates and Melinda Gatesestablished The Giving Pledge in 2010, when there were 40 pledgers from the US. There were 170 from 21 countries in May 2017.As far as who can be part of the effort, the website saysthe Giving Pledge is specifically focused on billionaires or those who would be billionaires if not for their giving.Berkshire Hathaway announced Monday that Buffettconverted 12,500 of his Class A shares into 18,750,000 Class B shares, and said that 18,628,189 of the Class B shares- worth $3.17 billion- were given away to five foundations, including the Bill Melinda Gates Foundation.Dont crow about talent Acknowledge your luckBuffett talked about luck in a Forbes interview with Jay-Z at Buffetts office building in 2010.Jay said it perfectly when he talked about how hes in there recording for himself, and the money comes afterwards. I got to do what I love, and it doesnt get any luckier than that. I would be doing what I do now and I wouldve done it in the past if the payoff had been in seashells, or sharks teeth, or anything else. Ive had all kinds of luck. I had the luck of getting turned down by Harvard, which meant I got to study under Ben Graham at Columbia, which changed my life. All kinds of things have worked out. So I just hope I stay lucky. Ive been lucky for 80 years, Buffett said.

Which Jobs Are Insourcing

Which Jobs Are InsourcingWhich Jobs Are InsourcingWeve all heard the murky employment-related rumors that circle about water cooler talks and the occasional nightly news report. This company is shuttering its domestic factory, that company is sending its customer service operations to Timbuktoo. Its an inescapable fact of verwesen day employment, hiring, and production that many jobs can be performed remotely or in far off, global locations. This practice, commonly referred to as outsourcing often helps cut costs and can improve a business bottom line. While that may be great for corporate America, its not exactly the coziest feeling for employees that lose their jobs or have fewer opportunities due to outsourcing. If you happen to be one of the 14 million plus workers affected by outsourcing, not all is gloom and doom. Many companies are bringing jobs back, or insourcing, due to a variety of factors. Want to know who is leading the trend and whether they might make a great fit for y our career goals or skills? Read on to find out which jobs are insourcing and how you can get on top of the trend.Reasons for InsourcingBefore we get into the who, lets talk about the whys. Previously, outsourcing welches thought to be a cost savings measure for major corporations due to lower labor and material costs in countries with lower costs of living. The the last several years, however, salaries in developing and former production-centric countries have been slowly inching up. As early as 2012, the White House Blog confronted the issue to help dispell myths and hosted several summits for US execs.In addition, improvements in technology have helped domestic workers become more productive than ever. Companies have learned that a decrease of initial cost often came at the expense of important company-culture building tools such as collaboration and longevity in your employment roster. Lastly, Political pressure under both the previous and current administration has also had an impact. Many companies have been offered tax advantages, grant, and other incentives to employ local, US-based labor. Add to that increased travel and shipping costs, and the long term effects of outsourcing finally becoming apparent in a modern workforce and you have a recipe for seeing an influx of jobs that were previously outsourced. Industries and Companies That Are InsourcingIf weve piqued your interest on the benefits of insourcing on US jobs outlook, know that the benefit isnt simply macroeconomic. Many specific industries and companies are bringing jobs back to cities near you. This means a real-world impact on your ability to potentially score a job in fields that may have been previously short in supply.Manufacturing jobs are certainly high on the list of industries where youll find the biggest and fruchtwein immediate openings. Caterpillar, Apple, General Electric and Whirlpool are just a few major corporations that have opened US manufacturing hubs in recent years. Whil e this uptick in US jobs is a positive for small and large towns across the country, the truth of the matter is that with the advent of modern technology manufacturing is still expected to trend downwards in the coming years. Unfortunately, no one has quite figured out the economic advantage of insourcing from AI.Savvy job seekers need not fear altogether, though. Companies are also slowly moving customer service centers back to domestic operations as client satisfaction with outsourced call center assistance has remained steady or trended slightly upwards since the heyday of the mid-2000s outsourcing boom. Last, but certainly not least, major US tech companies are increasingly moving workers back to domestic offices in a bid to improve operations. Benefits that we mentioned previously, such as an increase in collaboration, innovation, and communication, are considered huge plusses for helping IT companies stay at the top of the game. In-house capabilities are a must for those looki ng to keep pace with technology competitors and what better way to make that happen than to keep a steady source of talented and capable staff in the building or down the hall?How to CapitalizeKnowing which industries are insourcing jobs is one thing, but just how does a modern job-seeker go about capitalizing on this trend? For starters, those looking to gain momentum in a specific field such as manufacturing or an IT-based position should keep tabs on the ever-changing needs of modern employers. Certifications, education, and advanced training are all huge plusses that can help you stand out from the crowd of other would be applicants. Not sure where to begin? Job search engines such as Simply Hired are a great source of not only individual job listings but also educational blogs and research to help you corner the marker in your hunt for that prestigious career. Head on over to the Simply Hired Job Search page and narrow down your desired position by pay range, locations, educati on requirements and more. And stay tuned here to the Simply Hired blog for your regular dose of useful, sometimes entertaining, but always educational news, insights, and advice when it comes to everything job-search related.