Sitting is the New Smoking. Here are 8 Things to Do During Your Pomodoro Power Break.

Devices are addicting. We sit in front of our screens for hours and hours on end, rarely getting up to move or take our eyes off our devices. The result?

Our productivity suffers and our bodies pay the price. In case you haven’t heard “sitting is the new smoking.” Why?

We didn’t evolve sitting in chairs or staring at screens. We evolved standing and moving. Pretty much everything in our body works better when we’re in motion, including our muscular, circulatory, and digestive systems. Oh yeah, and we think more clearly too.

The more we sit still the more problems we develop. Our muscles atrophy. We get anxious and depressed because we don’t get the physical exercise our bodies need. Sitting all day leads to higher rates of cancer, heart disease, diabetes, and varicose veins.

In a way, it’s counterintuitive. The more you use your car, the more likely it will break down. Strangely, the more you exercise, the better shape you’ll be in, within limits. So, how does a busy professional get more exercise and live a healthier life? They take Power Breaks. What’s that? Let me tell you.

I practice the Pomodoro Technique every day. It’s a mono-tasking discipline where you work on only one thing for 25 minutes, then take a five-minute break.

Most people eat a snack, check texts, or grab more coffee. But I’ve realized my breaks can be so much more! They can be Power Breaks that help you pace yourself, so you can stay fresh and concentrate longer. If you do them right, you won’t feel nearly as mentally drained at the end of the day.

What a Power Breaks Is Not

Power breaks aren’t “doing nothing.” They recharge you and help you think more clearly.

They don’t disrupt your focus or break your flow because you don’t use your devices when you take them. So you can’t get sucked into a rabbit hole of texting, email, “news” or social media.

It’s sooooo tempting, but you’re trying to be healthy here, and free yourself from your technology.

What’s a Power Break?

Breaks are a key part of the Pomodoro discipline. At the end of every 25-minute pomodoro, you take a five-minute break.

Want to become an advanced Pomodoro practitioner? You won’t do 12–16 pomodoros a day if you don’t take regular Power Breaks. Sound impossible? You can do it. How? Keep reading.

How to Take a Power Break.

Yeah, it can be hard to stop in the middle of something. You’re juiced! You are in the Zone! You can’t stop now!!!

No excuses. Just do it.

Follow the discipline. Do the experiment.

You’ll reap the benefits of having more energy at the end of the day and have a better work life balance.

Choose one of the following things to do during your Power Break.

Stand up. Move. — Don’t just sit there. Get up and move. Movement enhances thinking and concentration by improving blood flow. Exercise is also the best way to fight stress.

Walking is the easiest exercise to get. So, use the restroom, or go to the kitchen and grab something to drink. You get bonus points if you can get outside and grab a moment of fresh air or walk up a flight of stairs.

Get your eyes off your screen. Look outside at trees. Get sunlight. Watch some nature.

Eat something healthy. — If you grab a snack, try to eat something with fiber, like fruits or vegetables. I know sugar is super addictive but try to not eat something with sugar in it.

Stretch. — One of the benefits of working from home is I have a carpeted floor. It’s perfect for stretching on. I’ll do downward dog, yoga pushups, or just bend over and touch my toes. Maybe I’ll throw in some warrior pose. Stretching your back, neck and shoulders really pays off if you work on a computer.

Self massage. — I’ll grab a handy massage tool and self-massage for a minute, or use my foam roller to do a quick roll to loosen up my shoulders.

Breathe deeply. — Close your eyes and take deep, slow breaths. It’s painful, I know. You don’t want to. But breathe into your belly for a count of six. Breathe out to a count of six leaving your lungs as empty as possible. If you’re impatient, it’s super hard, but it also relieves stress and tension so you can think more clearly.

Drink water. — Proper hydration helps you think more clearly. It’s good for your kidneys and helps you sleep better. I get it. Addicted to coke? I get it. It’s impossible to turn one down but try. Or, instead of having another cup of coffee or tea, try drinking more water.

Take a quick nap. — You ate lunch and now you’re sitting at your desk, about to nod off. You aren’t the only one. Every day between 1 and 2 p.m. our body’s energy levels dip as part of our circadian rhythm. Most Americans try to fight it off. Try doing what the rest of the world does. Take a quick nap.

I can literally fall asleep in a minute, take a 10–15 minute nap, and awaken refreshed and recharged. Problem solved.

If you must sit… — If you can’t pull yourself away from your computer, at least get your hands off your keyboard. Try closing your eyes while you plan your next move. Review your work in your mind or recall what you’ve learned so you can retain it better.

The Biggest Challenge

Inertia is your greatest enemy. Currently, you probably don’t take regular breaks. It’s hard to stop in the middle of work, especially when you are zipping and zooming. But it’s part of the Pomodoro discipline.

Practicing a discipline often means doing something you don’t want to do, even if it helps you perform better in the end.

Step outside your comfort zone and you’ll find that’s where the magic of transformation happens.

Remember. This is all an experiment that will make you healthier, happier, and less stressed. It isn’t easy breaking behavior patterns, but it will get easier with practice.

In Conclusion

You’ve learned that sitting is the new smoking and taking regular Power Breaks energizes you and helps you focus. Great breaks aren’t just doing nothing. They get you away from your devices, eliminate stress, and foster endurance.

If you want to do 12–16 pomodoros a day, without feeling wiped out, you need to take your five-minute breaks at the end of your Pomodoro sessions. Remember, breaks aren’t a time to get distracted though, so don’t get distracted by texts or emails. Instead, get out of your chair and do anything that will optimize your next pomodoro.

It’ll be hard at first but stick with the discipline and reap the rewards so you can stay fresh and focused longer. If you do, you won’t be wiped out at the end of the day and you’ll feel less stressed.

Remember, you’re building a healthier life, so you can do more than you thought possible, and feel better at the end of the day.

Donovan is the Digital Marketing Manager at Allied Construction Services, a commercial roofing company.