The Power of Inner Wisdom: The Daily Dance with Shadows

In last week's episode of EZ Conversations, I sat down with Jennifer Pilates (Listen Here). Jennifer shared her story of wanting to climb the corporate ladder earlier in life, how a sudden car accident brought everything to a standstill, and how her perspective on life and her desire to live her purpose ultimately came to the forefront. That is a narrative that many of us experience. In the past three-plus years of hosting the EZ Conversations podcast, I have spoken to many people who had similar life-altering moments where everything shifts, and people tend to have a bigger picture and a broader resolution view of the meaning of life. Often, people will describe these situations as rock-bottom moments, where the only way out is stepping into discomfort and choosing growth because there is no other option, where the choice of staying comfortable or stagnant could potentially lead to death or something worse. I read somewhere last year that the "Universe will continue to whisper until it screams." That is something that has stuck with me since then. As I have mentioned, everyone's journey is unique, and we all have different experiences.

One of the biggest things that kept coming up in the conversation with Jennifer was this resistance we all seem to experience at different points. As I reflected more on my personal life, I still see resistance. I have spent considerable time focusing on healing and navigating many layers I had applied to myself for protection, but also preventing myself from living in alignment. As I have shed these layers, every day is a delicate dance. The shadows still present themselves, and I must become fully present to bring them to my conscious awareness. This past week has been one of those opportunities. Since the beginning of 2024, as I set new goals to build on a powerful 2023, I have been on the go non-stop. I have been working hard on the podcast to build partnerships, work with new guests, brainstorm, and create new content - it has sometimes been non-stop. Additionally, I started Brazilian jiu-jitsu in January and have been working hard to learn. I also fasted during Ramadan; therefore, my body was running on adrenaline. So, when my wife and I came to Morocco last week, and I had to take a break from everything, my body finally responded. I caught my first cold this year, and there was so much discomfort.

There was internal guilt around slowing things down even though, rationally, I knew I needed a break, and I deserved one, too. Considering that much of the literature I have read over the past couple of years also recommends taking downtime to heal physically and mentally, I felt incredibly uncomfortable with not moving, exercising, working, or lifting weights (I still finished 90% of one of the two books I brought with me). I even tried going for a run one of the days, but my knees would not cooperate. So, I finally decided to listen to my body and tune into my inner wisdom to give myself a break. Jennifer and I also touched on listening to ourselves and paying attention. Unfortunately, we live in a society where we are conditioned to keep working, and when we take a break, there is a pervasive form of shame. I know that I tend to struggle with laziness. But is taking a break being lazy? Because we are constantly inundated with stimulation, we tend to struggle with tuning in or paying attention to our intuition, which can present problems.

So, in this week's edition of EZ Reflections, I would like to share this need for constant work, which I have reflected on. But also share some resources on why breaks are crucial for our well-being and long-term sustainable performance. Next time I feel tempted to power through without pausing, I will remember the words of the philosopher Blaise Pascal: "All of humanity's problems stem from man's inability to sit quietly in a room alone."

Physical Breaks: Nurturing the Body

Our bodies are not designed for constant activity. Just as a machine requires periodic maintenance to function optimally, our bodies benefit from regular breaks to prevent fatigue, reduce the risk of injury, and promote overall health.

1. Preventing Burnout

Research published in the Journal of Applied Psychology emphasizes the importance of regular breaks in preventing burnout among workers. The study found that employees who took short breaks throughout the day reported higher levels of job satisfaction and lower levels of exhaustion compared to those who worked continuously without breaks (Trougakos et al., 2008).

2. Boosting Productivity

Contrary to common belief, taking breaks enhances productivity. A study published in the Cognition Journal revealed that brief diversions from a task can significantly improve cognitive performance and focus (Levy et al., 2018). By allowing our brains to rest and recharge, we can return to tasks with renewed vigor and concentration.

3. Promoting Physical Health

Both physically demanding jobs and sedentary desk work benefit from regular breaks. Taking brief stretches or short walks can alleviate muscle tension, improve circulation, and reduce the risk of obesity and cardiovascular disease (Owen et al., 2015).

Mental Breaks: Nurturing the Mind

In addition to physical breaks, our minds also require moments of respite to maintain mental well-being and cognitive function.

1. Enhancing Creativity

Taking breaks can stimulate creativity and problem-solving skills. Research conducted at the University of Illinois found that participants who took breaks during a creative task demonstrated higher levels of divergent thinking and generated more innovative solutions than those who worked continuously (Mann et al., 2014).

2. Stress Reduction

Chronic stress has become a prevalent issue in today's society, contributing to various health problems such as anxiety and depression. Regular breaks offer an opportunity to reduce stress levels by engaging in relaxation techniques such as deep breathing, mindfulness, or simply disconnecting from work-related stimuli (Chen et al., 2018).

3. Improving Decision-Making

A fatigued mind is prone to errors in judgment and decision-making. Taking breaks allows our brains to reset and approach tasks with greater clarity and discernment. This is supported by research published in the Journal of Neuroscience, which suggests that brief breaks can improve decision-making by allowing the brain's executive functions to replenish (Kool et al., 2010).

Why Do We Struggle to Take Breaks?

Despite the overwhelming evidence supporting the benefits of breaks, many individuals still need help incorporating them into their daily routines. Several societal factors contribute to this reluctance:

1. Culture of Busyness

In today's fast-paced society, a pervasive culture glorifies busyness and equates productivity with constant activity. As a result, taking breaks may be perceived as a sign of laziness or lack of commitment.

2. Technological Distractions

The ubiquity of smartphones and digital devices has made it increasingly difficult to disconnect from work, even during designated break times. Constant notifications and the temptation to check emails or social media can impede our ability to unwind and recharge fully.

3. Fear of Falling Behind

In competitive work environments, one may fear falling behind or being perceived as less productive if one takes breaks. This pressure to constantly perform can lead to burnout and diminished overall well-being.

References:

• Trougakos, J. P., et al. (2008). "The Role of Breaks in the Day in Control Recovery." Journal of Applied Psychology, 93(2), 427–34.

• Levy, D. J., et al. (2018). "The effects of brief diversions on boredom, cognitive load, and performance." Cognition, 169, 186–92.

• Owen, N., et al. (2015). "Too much sitting: The population health science of sedentary behavior." Exercise and Sport Sciences Reviews, 38(3), 105–13.

• Mann, L., et al. (2014). "Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings." PLOS ONE, 9(12), e112108.

• Chen, S., et al. (2018). "The Effects of Mindfulness Meditation Training on Multitasking in a High-Stress Information Environment." Scientific Reports, 8(1), 1–11.

• Kool, W., et al. (2010). "Surrendering Control to Gain Control: Endurance Performance Following a Treatment Precluding Executive Control." Frontiers in Psychology, 1, 1–7.

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