When creating the Nine to Kind Possibility Planner, there was a debate on whether to create a dated or undated version. The idea behind dated planners would be how they reduce the mental load of writing down dates. After checking in, we noticed the trend of how undated planners were well received because of the option to start over, take a week off, or create various uses (journaling, etc) out of them.

So we went with the undated theme and we are so glad we did. The undated planner leaves room for flexibility and encourages taking breaks.

But…do you ever take a break?

For overthinkers and overdoers, the idea of a break sounds AMAZING and is often only taken when our body forces us there. In the spirit of moving into a burnout management mindset, how can we make a commitment to taking breaks, actually take the break, and be present enough to come back better? Let’s break that down and come up with a better break plan.

Why Breaks Might Not Be So Easy to Come By

For many, the idea of these structured breaks left once we got out of school. Let’s also remember that in in US culture, breaks like vacations and sabbaticals are not encouraged or discussed often. It is worth noting that taking a break is often discussed, but rarely supported in practice.

Our lack of normalizing taking breaks can lead to extremes like the “work hard, play hard” mentality. We dream of sipping drinks on a beach, but what it takes to get there can make that concept unattainable. Holding a mindset of possibility seeking will help make any time of break you take to have impact. This is helpful context to consider when planning any sort of break, and to recognize why the process of engaging in consistent preventative breaks might take time to refine.

Types of Breaks to Help with Burnout and Overwhelm

For this concept, here’s how we are going to define the 5 different types breaks and the goal of each type of break.

1. Microbreaks: 5-10 minute breaks that occur during extended projects like work. (Read more about microbreaks HERE)
2. Routine Breaks: An established act that has consistency and a specific intention (evening routine, weekly walk and talks, etc)
3. Information Breaks: We are not designed to take in so much information a day! Pausing from intaking information like TV, podcasts, reading non-fiction, text messaging, etc.
4. Vacations: Traditional time away from work or obligations that occur in day to day life. (days to approximately 2 weeks)
5. Sabbaticals: Extended time away from a specific task or typical routine.

Factors That Contribute To A High Quality Break

Since I know I’m talking to overthinkers and overdoers, this is not to complicate taking a break. These factors are to help you learn how to begin embodying a break that gives you a solid reset. Here’s what to incorporate in order to have a high quality break:

1. Intention: Even for microbreaks, setting an intention can help guide what happens during your break and what you want to get out of it. For example, if you are overstimulated-your break needs to be focused on sensory deprivation and lowering demands (neutral music on headphones, walking without phone or podcast, sitting in silence).
2. Time Limits: Setting and maintaining a time limit with our breaks helps us reduce procrastination and become more comfortable with setting breaks. For many, we need to show to ourselves that a break is helpful, not harmful. If there is a time extension, do make sure it is with intention and a solid understand of why (Ex: Resting in bed for 10 extra minutes because you woke up in the middle of the night).
3. Boundaries: Our breaks need parameters! Have you ever planned on resting only to be on TikTok and feeling more drained? We have to be honest with ourselves. Consider not having a phone on your break or doing an activity that is scheduled (Ex: workout class, walking path with beginning and end).
4. Contingency Plans: Life happens! Contingency plans are made to ensure that we don’t back burner ourselves for too long. This can be specific self care tasks that can happen in a pinch, online options if in person cannot work, or supports that need to be used. Examples include: If there was no time for a microbreak, take a walk after eating lunch; Rest while kids are sleeping if unable to rest earlier.
5. Return Plan or Identified First Steps: A return plan is a list of tasks that you will do to transition back into work. This can be blocking off time to run through emails interrupted, scheduling a meeting to debrief before working, or something else. Identified first steps are more with microbreaks, like making a phone call after the walk or write emails for 10 minutes. Having an identified plan or first step helps reduce decision fatigue right upon the transition back into the task.

Tips for Getting Breaks On Your Schedule

Now that we have an idea of the types of breaks and what elements helps the effectiveness of our breaks let’s get them scheduled on our planners! Easier said than done right?! If you are struggling to make time, here are some starting points to get your breaks on the books.

1. Start Small and Focus on Frequency: Like every habit, starting small and gaining some mastery will help build confidence with taking breaks. “Small” can look like taking 5 minutes to walk the building every hour or taking 1 day a month to have nothing scheduled. The goal is to have it attainable and for the time to have as much of a guarantee as possible.
2. Choose A Specific Day or Time of Day That Will Be Your Constant: This element might not be feasible, but worth aiming for. When I worked with shift workers, I encouraged them to ask for a consistent day or time off (ex: Wednesday nights, etc) to help have at least one time of their week the same. This will give us muscle memory to take the break without the additional reminders and mental efforts.
3. Look Ahead and Block the Time Off: Even if it is TBD, blocking the time on all calendars is a protective measure for your time. This can be done monthly, weekly, or even at the start of the year!
4. Start Seeking Gaps To Put In A Break: If we are seeking more microbreaks, take note of consistent patterns where there are respites of time. Are Thursday afternoons light meeting wise? Put your break there! Do people tend to stay to themselves in the morning? Sounds like a great time for a reset.
5. Be Realistic: Look, we get it…we want our breaks to be impactful and dreamy, but most of the time we don’t have time for that. Give yourself realistic expectations (including knowing when you will actually make the time).

Your First Steps

Let’s put this into practice real quick. Grab your planner and follow these prompts.

1. Are there any times that are consistently free that can be blocked off?
2. When are times I can break from my phone and computer?
3. What’s one time this upcoming week I can set aside time for a break?

Be mindful of overcomplicating things. Start small and commit to the practice.

If you are wanting a planner that supports both your to-do list and your to-be list, the Nine to Kind Possibility Planner is the one for you! Take a peek inside our DIGITAL and PRINT versions of the planner.