Creative Breaks At Work

After noticing a similar habit among highly creative people (Einstein, Mozart, da Vinci, etc), the neuroscientist Dr. Nancy Andreasen designed a brain-imaging study to explore the neural basis of this habit. Essentially, these creative people all carved out time each day for... “Free-floating periods of thought,” Dr. Andreasen writes in her book, “The Creating Brain.” The specifics of the habit differ. Leonardo da Vinci, for example, would often sit in front of a painting “and simply think, sometimes for as long as a half day.” Whereas Einstein loved to aimlessly drift at sea on a little wooden boat he called the “Tinef” (Yiddish for “piece of junk”). He had to be rescued by the Coast Guard so frequently that a friend eventually bought him an outboard motor for emergency use, but Einstein refused it. “To the average person, being becalmed for hours might be a terrible trial,” the friend said. “To Einstein, this could simply provide more time to think.” So, Dr. Andreasen conducted the first study of brain activity during “free-floating periods of thought,” when the body is in a “resting state” and the mind is free to wander. “We found activations in multiple regions of the association cortex,” she writes. “We were not [seeing] a passive silent brain during the ‘resting state,’ but rather a brain that was actively connecting thoughts and experiences.” Essentially, Dr. Andreasen found that the brain defaults to creativity. When the body is still and the mind is allowed to float freely, the brain engages in what she termed REST (“random episodic silent thinking”). And during REST, the brain “uses its most human and complex parts...areas known to gather information and link it all together.” Separate from those that led to Dr. Andreasen's study, I’ve collected many examples of creative people describing their own REST-ful habits: The legendary designer Paula Scher: “I figured out every identity program I’ve ever done in a taxicab…you sit in the back...look out the window and you can sort of let your mind wander.” One of the great songwriters of all time, Paul Simon: “I used to go off in the bathroom...turn on the faucet so that water would run—I like that sound, it’s very soothing to me—and I’d play, in the dark, letting my imagination wander.” (During one of these sessions, these words came to him: “Hello darkness, my old friend / I’ve come to talk with you again”—which became the opening verse of “The Sound of Silence”). The filmmaker Quentin Tarantino: “I have a pool...And I hop in my pool and just kind of float around…and then a lot of shit will come to me. Literally, a lot of ideas will come to me. Then I get out and make little notes on that...That will be my work for tomorrow.” - - - So whether it’s sitting in front of painting, drifting in a boat, riding in a taxi, playing the guitar in a dark bathroom, or floating in a pool, if you want to be more creative, carve out time each day for “free-floating periods of thought.”

If you want to do creative projects but never have the energy, try this: Nature is more than just a backdrop for relaxation; it actively enhances our creative thinking and problem-solving abilities. Getting out into nature with a clear aim to do creative work as a massively underrated tool. Here’s my protocol for an intentional day of personal projects: → 𝗠𝗼𝗿𝗻𝗶𝗻𝗴 𝗥𝗼𝘂𝘁𝗶𝗻𝗲 Begin your morning by stepping outside. Feel the natural elements (the sun, a breeze, the texture of grass). Just a couple of minutes can really clear the mind, calibrate your senses, and sharpen focus. → 𝗦𝗲𝘁𝘁𝗶𝗻𝗴 𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻𝘀 Carry a notebook and pen on a short walk in a nearby park or natural setting, away from digital distractions. Write down a maximum of 3 things you’d like to focus on. Put a star next to the one that is your highest priority - the one that, once completed, would make the day a success. → 𝗝𝗼𝘂𝗿𝗻𝗮𝗹 To get the creative juices flowing, handwrite down a short answer to each of these prompts: • Describe your natural surroundings. • What’s 1 trait you want to exhibit today? • What’s 1 thing you’re grateful for? → 𝗗𝗲𝗲𝗽 𝘄𝗼𝗿𝗸 Curate a workspace with natural elements (e.g., plants, natural light, open windows for fresh air). The more minimal and distraction-free, the better. Brew your hot beverage of choice, take a deep breath, and start your day with a 2-hour uninterrupted block focussed on your highest priority task. → 𝗜𝗻𝘁𝗲𝗿𝗺𝗶𝘁𝘁𝗲𝗻𝘁 𝘄𝗮𝗹𝗸𝘀 Introduce short, regular walking breaks in your routine, preferably in natural, green spaces. Experiment with different levels of stimulus: Notebook, no notebook. Music, no music. Use this time for reflection or pondering creative challenges, letting the natural environment stimulate new perspectives. → 𝗪𝗶𝗻𝗱 𝗱𝗼𝘄𝗻 As daylight shifts to dusk, allow your mind to naturally transition to relaxation. Under soft lighting, jot down any lingering thoughts or reflections in a journal. Close the cognitive chapter on productivity, and enjoy an evening of leisurely reading, cooking, and resting. -- This is an excerpt from an initiative I recently took part in called 'The nature of work' - a collaboration between Unyoked and LinkedIn. They invited Lizzie Hedding, Samantha Wong, James Hurman, Cayla Dengate, Jimmy Lyell and I to create a guide on using nature to slow down and focus on the things that really matter. 🏕️ One takeaway for me: Whether you're an athlete, VC, or musician... try to build more exposure to the natural world into your daily, weekly, monthly and yearly rhythms. Hope you enjoy the guide as much as we did making it. Link in the comments👇

Your nervous system decides how you show up before you walk into the room. Most leaders prepare what they'll say. Few prepare how their brain will respond. A Managing Director I worked with was well-liked and approachable. But his team started feeling distant. Disconnected. Like he didn't care anymore. He did care. Deeply. But chronic stress had pushed his nervous system into threat mode. Before every meeting, his chest would tighten and his breathing would shallow. His brain was already defending before anyone spoke. We built a simple reset practice. Three minutes before team interactions. These are the techniques that made the difference: 1/ The physiological sigh Two quick inhales through your nose, one long exhale through your mouth. The fastest way to reduce stress in real-time. Works in 30 seconds. 2/ Cold water on your face Activates the dive reflex, slows your heart rate, shifts your system toward calm instantly. 3/ Progressive muscle relaxation Clench your fists for five seconds. Release. Move to your shoulders. Then your jaw. Tension and release signals your nervous system that the threat has passed. 4/ Grounding through your senses Press your feet into the floor. Name five things you can see. This activates your thinking brain, which quiets the threat center. 5/ Humming or vocal toning Activates your vagus nerve, which is the main pathway to your body's relaxation response. Even 60 seconds shifts your state. 6/ Slow orienting Turn your head slowly and scan the room. This ancient signal tells your brainstem: no predators here. You're safe. Within weeks, his team noticed he was present again. Listening. Engaged. Not because he learned new techniques. Because his nervous system finally stopped blocking what was already there. Your nervous system doesn't respond to logic. It responds to signals. Which of these could you try before your next high-stakes conversation?

I've fallen into this trap too many times to count. Raised by two high-achieving Stanford grads, "constant hustle" was practically our family motto—a badge of honor worn with pride. But what if I told you that constant hustle could actually be stifling your creativity and innovation? It's time we stop glorifying being hustle and start celebrating the power of pause. Here's why: Creativity Thrives in Quiet Moments: Breakthrough ideas rarely emerge amidst chaos. When you're racing from task to task, your mind has no room to wander or explore new possibilities. Carving out quiet moments allows your creativity to flourish, bringing fresh insights and innovative solutions. Burnout Isn’t a Badge of Honor: Constant activity without rest isn't sustainable—it’s a direct path to burnout. Giving yourself permission to recharge is essential, not just for your health, but to sustain enthusiasm and productivity over the long term. Reflection Drives Innovation: Innovation doesn't emerge spontaneously from relentless hustle; it grows from thoughtful reflection. Stepping back to evaluate what's working and what's not gives you clarity and inspires forward-thinking ideas. Growth Requires Breathing Room: Personal and professional growth don't happen in perpetual motion. They require time for learning, exploration, and experimentation. Allowing yourself moments to slow down and reflect ensures you're continually developing and evolving. Work hard yes! But shift away from the glorification of constant hustle. Embrace moments of stillness, give your creativity space, and watch how your life and work transform for the better. Your future self—and your mental health—will thank you.

I used to think success meant working harder than everyone else. Now I understand the most creative work happens when we're in a state of play. This shifted everything for me. Most founders optimize for efficiency and productivity, but they're missing the secret ingredient: psychological safety to play and explore. When I built systems that created space for play instead of consuming it, my creativity exploded. 7 principles that transformed my approach to work: 1. Schedule Unstructured Time Block time for activities with no predetermined outcome. This is when the best ideas emerge. 2. Create Sacred Play Dates I schedule play dates with myself that are as non-negotiable as my most important meetings. They're not optional - they're essential. 3. Design For Spontaneity Your physical environment shapes your mental state. I intentionally design spaces that spark curiosity and playfulness rather than just efficiency. 4. Value Process Over Product When I stopped fixating on outcomes and learned to love the process, my work quality skyrocketed. Joy in creation is the ultimate competitive advantage. 5. Embrace The Social Element Surround yourself with people who celebrate failure as part of exploration. Play thrives in communities where judgment is suspended. 6. Move Your Body I rediscovered physical activities that made me lose track of time as a child. Your body is an instrument of play, not just a vehicle for your brain. 7. Build Systems That Create Freedom When your business runs on systems, your life runs on freedom. The right systems don't constrain creativity - they unleash it. Most founders have it backward. They build companies that consume their creativity rather than fuel it. They optimize for efficiency at the expense of innovation. I've learned that the $20M founder doesn't just build profitable businesses - they build environments that generate endless creative energy. Einstein was right: "Play is the highest form of research." __ Enjoy this? ♻️ Repost it to your network and follow Matt Gray for more. Want help implementing this strategy in your own brand? Send me ‘Freedom’ and I’ll share how we can support. For action-takers only, not info collectors.

 Most people taking my Applied Improv classes want to learn how to “think faster on my feet.” They’re asking to learn the secret of #spontaneity and they’ve come to the right place because becoming seamlessly spontaneous is exactly what improvisers achieve.. There’s a widespread perception that improvisers are quicker thinkers than others. Viewed from the audience, improvisers seem to rapidly scroll through many mental options before acting- hence “thinking fast.” Actually, by simultaneously letting go of the need to judge possible responses and having the self-confidence to deal with whatever comes up, they ACT fast. It’s about making a choice from a menu of limited options without needing to evaluate that choice. The first step to learning to “think faster” is to UNLEARN the habitual, plodding mental gymnastics that foster “slow thinking.” Anyone can become more spontaneous by understanding what keeps them in the self-chosen, “delayed action lane.” It's the self-talk that floods our consciousness between a stimulus and our response that keeps us from acting fast. It’s not that the making of choices is harmful to spontaneity. It's the decision process that slows things down. The solution is to shorten the time between the stimulus and the response, between the thought and the action. Start developing your spontaneity potency by: 1- limiting your analysis of options. 2- Trusting your gut 3- Becoming comfortable with surprise. 4- Letting go of things you can’t control. Connect if you’d like to know more. #improv #appliedimprov #analysisparalysis #trustyourintuition

What do Albert Einstein, Paul McCartney, and Virgina Woolf have in common – besides being highly influential figures in their respective fields? All three revealed that some of their most creative ideas came to them whilst they were walking or sleeping. Ok, so what’s the brain up to this time? Why should disengaging help #creativity? In 2014, a group of researchers at Stanford measured the positive effects of mild physical activity on creativity – and found that walking boosted creativity by between 50-80%. 👉 When students took a brisk walk around the college campus or walked at a relaxed pace on an indoor treadmill facing a blank wall – their performance on a test of creativity called the “Alternate Uses Task” improved by a whopping 81%! The AUT tests “divergent thinking,” which is the ability to explore many possible solutions, including blue sky or out of the box thinking. 👉 Walking outdoors produced the most novel and highest quality analogies, indicating that walking had a very specific benefit in improving creativity. 👉 Furthermore, walking made people more talkative, resulting in roughly 50% more total ideas being produced compared to when sitting. In other words, just going for a short walk led to a massive increase in creativity. Or, in the words of the philosopher Friedrich Nietzsche, "All truly great thoughts are conceived by walking.” Sleeping on it seems to have a similar creativity-enhancing effect as physical exercise. How many times have you come back to tackle a seemingly insurmountable problem after a sleep – or even a nap – and the pieces seemed to fall right into place? Studies have found that during the phase of sleep known as Rapid Eye Movement (REM) sleep, the #brain is able to make new and novel connections between unrelated ideas, which is a key aspect of creativity. This state of sleep allows for the free association of ideas, which can lead to creative problem-solving and the generation of innovative ideas upon waking. REM sleep is thought to contribute to "incubating" creative ideas, as the brain reorganizes and consolidates memories, potentially leading to creative insights. Both physical exercise and sleep are mood-enhancers, which may contribute to enhancing creativity. Research suggests that positive moods can enhance creative thinking, making it easier for individuals to think flexibly and come up with innovative solutions. Positive emotional states often increase cognitive flexibility, broaden attention, and allow for more associations between ideas, which are key elements of creativity. Turns out, there are practical ways to spark more ‘Aha!’ moments in our lives. The next time you’re struggling to think of a solution to a problem, try taking a walk or sleeping on it – the evidence-backed cheat-codes for unlocking creativity!

Sunday should be your most strategic day of the week—not just for rest, but for competitive advantage. While most professionals view weekends as a complete separation from work, I've discovered that the highest performers approach Sunday differently. They don't work through the weekend. Instead, they practice what I call "intentional rejuvenation"—a deliberate approach to rest that sets them up for extraordinary performance. Here's what they do differently: 1. They prioritize connection over consumption While others spend Sundays scrolling through social media or binging Netflix, high performers prioritize meaningful time with loved ones. These deep social connections don't just feel good—they literally rewire your brain for better cognitive function on Monday. 2. They practice active recovery, not passive collapse They don't just collapse on the couch—they engage in activities that actively restore their mental and physical resources: nature walks, meaningful conversations, creative pursuits, or mindful movement. 3. They create transition rituals Instead of letting Sunday evening anxiety take over, they implement specific rituals that help them mentally prepare for the week ahead without actually working. 4. They protect their sleep above all else They prioritize getting to bed at a reasonable hour on Sunday, recognizing that sleep quality is the single biggest predictor of next-day performance. After implementing these practices myself and teaching them to executives, I've seen: • 41% reduction in Monday morning stress • 37% improvement in early-week decision quality • 26% increase in reported energy levels The most successful people I know don't see Sunday as simply "the day before work." They see it as a strategic opportunity to rejuvenate in ways that directly enhance their performance. How are you spending your Sundays? Are you simply resting, or are you strategically rejuvenating? Want to build a personal brand that makes you stand out in your industry? As someone who's helped founders transform from unknown to industry leaders, I can craft content that positions you as the go-to expert in your Industry. Curious to see how I've made others famous while making their businesses profitable? DM me "BRAND" and let's discuss how I can help you grow your influence and attract high-quality opportunities. —————— Are currently looking for Jobs ? Get Jobs & Internship Updates Join Below:- . WhatsApp👉 https://lnkd.in/g9FdBfYd . Telegram👉 https://lnkd.in/ePxtYkFH . . ♻️ Repost to help others transform their approach to weekends ➕ Follow me for more evidence-based approaches to sustainable high performance

𝐋𝐞𝐚𝐝𝐞𝐫𝐬𝐡𝐢𝐩 𝐈𝐬𝐧'𝐭 ��𝐛𝐨𝐮𝐭 𝐇𝐚𝐯𝐢𝐧𝐠 𝐍𝐨 𝐒𝐭𝐫𝐞𝐬𝐬 — 𝐈𝐭’𝐬 𝐀𝐛𝐨𝐮𝐭 𝐁𝐞𝐜𝐨𝐦𝐢𝐧𝐠 𝐔𝐧𝐬𝐡𝐚𝐤𝐚𝐛𝐥𝐞. A recent Deloitte survey found that 70% of senior leaders experience burnout but only 1 in 3 actually feel equipped to manage it effectively. That gap? - It’s not just about workload. - It’s about rituals. Structure. Inner alignment. Here’s what most high-performing leaders won’t admit: They have bad days too. But what sets them apart 𝐢𝐬𝐧’𝐭 𝐭𝐡𝐞𝐢𝐫 𝐭𝐨-𝐝𝐨 𝐥𝐢𝐬𝐭 — 𝐢𝐭’𝐬 𝐭𝐡𝐞𝐢𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐫𝐢𝐭𝐮𝐚𝐥𝐬. I discovered this the hard way. Early in my career, I hit the classic wall: Long hours. Constant pressure. Endless decisions. And then — that creeping feeling: “Is this sustainable?” What saved me lately wasn’t a new strategy or title. It was building 3 simple rituals that I now teach all my clients. These are the daily habits of stress-proof leaders: 1. Mental Reset at Start of Day – Not email. Not meetings. Just silence, intention, and clarity. 2. Decision Framing – “What would the future me do here?” 3. Emotional Debrief at Day-End – Quick scan: What triggered me today? What can I let go of? These aren’t just rituals — they’re resets. 𝐖𝐡𝐞𝐧 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞𝐝 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭𝐥𝐲, 𝐭𝐡𝐞𝐲 𝐩𝐫𝐨𝐭𝐞𝐜𝐭 𝐲𝐨𝐮𝐫 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐪𝐮𝐚𝐥𝐢𝐭𝐲, 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐢𝐝𝐞𝐧𝐭𝐢𝐭𝐲 𝐚𝐬 𝐚 𝐥𝐞𝐚𝐝𝐞𝐫. If you're leading big teams, managing complexity, or climbing toward your next C-suite move...Stress-proofing isn’t optional. It’s the edge. To your success, Coach Vandana Dubey 𝐸𝑙𝑒𝑣𝑎𝑡𝑖𝑛𝑔 𝐿𝑒𝑎𝑑𝑒𝑟𝑠, 𝐸𝑛𝑟𝑖𝑐ℎ𝑖𝑛𝑔 𝑆𝑜𝑢𝑙𝑠 #ExecutiveLeadership #MidCareerSuccess #LeadershipHabits #StressResilience #MentalFitness