Everyone gets to a point where they feel overwhelmed, overworked, burnt out, stressed or even anxious. Have you been wanting a break from it all?

Today, I want to talk about how taking breaks is not only necessary but beneficial! Here, we’ll discuss how to take a break that helps you be more in flow. When we are in flow, we lose track of time, our sense of self fades away, and we are fully focused on the task at hand. Flow state can be experienced during everyday tasks such as cooking, working, gardening, or even cleaning, as long as the task is challenging enough to engage the individual’s attention and skills.

Researchers, like Steve Kotler have studied the science of flow extensively, through the neuroscience of peak human performance.

His findings suggest that being in flow is not only enjoyable but also highly beneficial for our performance. When we are in flow, we experience heightened creativity, increased productivity, and a greater sense of fulfillment.

However, in our fast-paced world, distractions have become a major source of stress for many of us. Research shows that when we are constantly bombarded with notifications and interruptions, it can lead to increased levels of cortisol, the stress hormone, in our bodies. This can cause us to feel overwhelmed, overworked, burnt out, stressed, or even anxious.

Distraction and brain breaks are two different things..

Although they both involve a shift in attention away from a task, distraction refers to an external interruption or stimulus that diverts our attention away from what we are doing.

For example, receiving a text message or email notification while working on a project can be a distraction. Distraction and brain breaks are two different things.

On the other hand, a brain break is a planned and intentional pause or shift in attention that allows our brains to rest and recharge. Brain breaks are proactive measures we take to prevent burnout and improve our ability to concentrate.

Another factor of stress and anxiety is not understanding how to work smart vs working hard. The opposite of working hard is not working easy. This is an important concept to understand.

If you focus too much on working easy, they may overlook the value of perseverance and creativity. If they focus too much on working hard, they may have too many conflicts & an overload of tasks. These options don’t feed their wellbeing.

The key difference between working hard and working smart is that working hard is focused on effort and time investment, while working smart is focused on maximizing results and efficiency.

While working hard can be important in some situations, working smart is often the preferred approach, as it allows individuals to work more effectively and achieve their goals without sacrificing their well-being.

Ultradian Rhythms

Another point to bring up is about the Ultradian rhythm. These cycles can affect physiological processes, such as hormone production and brain activity. An example of an ultradian rhythm is the cycle of focus and rest, which suggests that individuals work best when they take regular breaks to allow their brains to rest and recharge.

Ultradian rhythms are often contrasted with circadian rhythms, which are biological cycles that occur over a 24-hour period. While circadian rhythms are influenced by external factors such as light and darkness, ultradian rhythms are more closely linked to internal physiological processes.

Everyone gets to a point where they feel overwhelmed and yearn for a break from it all. This is where brain breaks come in. A brain break is a short period of time where we allow our brains to rest and recharge. This can be as simple as taking a short walk, doing some light stretching, or engaging in a different activity for a few minutes.

Ultradian Rhythms

Using brain breaks affectively

To use brain breaks effectively, it’s important to schedule them into your day. Just like any other task on your to-do list, they should be given priority and set with intention.

Set a timer for 10-15 minutes and use that time to disconnect from work and engage in a different activity. This will allow your brain to rest and recharge, helping you to return to your work with renewed energy and focus.

Using Brain Breaks Affectively Here are some ideas we recommend that are low cognitive stimulation (we suggest you avoid social media, texting, news, TV, reading, gaming, or other phone use), however, we can’t control how you use your breaks.

Using brain breaks affectively

  • Wall staring
  • Napping
  • Close your eyes (meditate, listen to music, or simply sit in the present moment)
  • Walking
  • Go outside
  • Stretching
  • Mindfulness (focusing on your 5 senses, what you can see, hear, smell, touch, taste)
  • Breathwork (choose from a type of breathing that helps you: (
  • Drinking/Eating (and nothing else)
  • Bounce on a yoga ball
  • Light/Quick Exercise
*Please click the Healthline link above to read more on this.

It is highly encouraged that you use brain breaks wisely to activate the best flow and brain function & productivity. I wish you the best on your pursuit!



I believe in the transformative power of coaching because I’ve experienced it firsthand. From a young age, I held a deep desire to make a positive impact on the world, however, I was uncertain about how to bring that vision to life. Growing up I battled with certain difficulties, deep depression, self-injury and even went through a stage of suicidal attempts. I recognized that my current state of being, my thoughts, and my actions were not aligning with my aspirations. That feeling of not aligning with my true self threw me deeper until one day I had enough of being victim to my stories. Through therapy and diving into self-help books, I discovered the power of reframing thoughts, cultivating gratitude, and setting meaningful goals, which shifted my mindset. Today, I am a living testament to the transformative journey of healing, inspiring others to find their purpose, embrace their story, and creating change to lead a more intentional life.

After years of hard work, dedication, and continuous personal development, I embarked on becoming a certified life and NLP coach. With purpose and compassion, I help guide and support others in their journey of self-discovery and growth.
In my practice, I go beyond conventional coaching approaches. I have run and presented at numerous workshops and circles on growth mindsets, mindfulness, and various coaching skills. Through my unique methodology, I “blend heart and business” creatively, striking a practical and comfortable balance for my clients.

When I’m not coaching, I indulge in other activities that fuel my soul. I love writing, journaling, and blogging as well as learning, so you’ll often find me reading or listening to a good book via Audible. In addition, I greatly enjoy nature, which allows me to connect with myself and the deeper rhythms of life. At other times, I find solace in dancing, using movement as a form of self-expression and release; and listening to podcasts to further expand my knowledge and gain fresh perspectives.

One quote that I lived by as a teen and continues to guide my approach to life is, “Love life, and life will love you.” This simple yet powerful statement embodies the change that my mindset shift had on my life; it highlights the importance of perspective. By cultivating a positive outlook and embracing life’s beauty, we can invite love and abundance into our journey.

I am genuinely dedicated to supporting individuals like you in discovering your inner strength, overcoming obstacles, and unlocking your true potential. Together, we can embark on a transformative journey towards a more fulfilling and purposeful life.