Rajani Katta mD
Decoding the science of recharging... because the world needs your energy
The Science of Recharging:
Translating the Science to your calendar
(Selected Strategies)
in the morning
• Seek out sunlight in the morning before you reach for your smartphone. Why? Because sunlight signals the master clock in your brain to release melatonin 12 hours later--which then set you up for better sleep that night
• Drink a glass of water: even mild dehydration can decrease focus
• Think about 3 things for which you’re thankful. Gratitude is one of the key practices in positive psychology
during the workday
• Decision fatigue is real: research studies in doctors have shown that as the day progresses, they often default to easier decisions. That’s why it’s so important to get off the task management treadmill and give your brain a break – but not on your phone!
• In one study, a group that took a 10-minute physical activity break after 4 hours of work had better focus later in the day.
• Other studies have found benefits from chatting with a colleague, walking in a garden, taking a virtual reality break, or just resting
• Take a stretch break. In a study of OR staff, a 2-minute stretch break every 40 minutes improved perceived mental and physical performance
3 pm slump
• Choose a stroll over a Snickers. In a study comparing a candy bar to a 10-minute walk, the walk won: it provided sustained energy for 2 hours
• Choose social connection over your smartphone. In this study, the group that took a 10-minute walk while chatting face-to-face had greater energy and less emotional exhaustion
• If you need heavy brain power, then take a NASA nap. In research done by NASA, long-haul pilots taking a 26-minute nap had a 54% increase in alertness
• "I’m offended that you’re talking about naps – I can’t possibly nap at work!" Consider non-sleep deep rest, aka yoga nidra. Look for 10-minute guided audio programs that walk you through paced breathing, visualizations, and guided body scans
after the workday
• Design a shutdown ritual that puts physical and/or cognitive space between your work and home. This helps with psychological detachment, aka your ability to let go of work thoughts
• Find ways to turn off your work thoughts. One way is to get out of your brain and into your body. Try progressive muscle relaxation, aka body scan meditation
• At the end of your workday, create your to-do list for the next day. This helps offload those work thoughts from your brain and onto a task list.
• Friends and family help you detach from work. Find your partner, find your children, find your pet, and make sure you greet them when you get home.
the angry customer
• We’ve all been there: somebody is having a bad day and they are determined to take it out on you. If you have 3 minutes, you can take action to calm your nervous system.
• Run up the stairs. One of the quickest ways to burn off extra adrenaline is physical activity. Take the stairs, do jumping jacks, or do a set of 10 squats.
• Try 4-7-8 breathing. Breathe in for count of 4, hold for a count of 7, and exhale for a count of 8. This helps activate the vagus nerve, which counteracts the fight-or-flight response and helps put you into rest-and-digest mode.
• Try 3 minutes of diaphragmatic breathing, aka belly breathing. Smell the roses (while you expand your belly), and then blow out the candles (as you collapse your belly.) In one study, those who practiced this technique for 8 weeks had improved focus
bedtime
• If you’re tired and wired every night, you need a bedtime ritual. Start training your brain and body to relax into bedtime. This might be a warm cup of tea (caffeine-free), a warm bath, or a good book.
• Take one minute and think about the meaning of your work. Did you help a family member, a customer, or a colleague? Think about how your efforts improved their day. Focusing on the meaning of your actions is a key practice in positive psychology.
• Keep a random-task-notepad next to your bed. If a task jumps into your brain, tell your brain that you will deal with it tomorrow and then write it down. This can help reduce rumination.
• Hug your child/partner/pet. This increases levels of oxytocin-my favorite hormone! It helps calm down fear and reduces anxiety. It’s a flashlight, because it has immediate effects on the body. It’s also a solar panel, because it helps store positive energy for later.