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January 2022

Downtime: Make the Most of Your Breaks

You're rushed. You're overbooked. You're going at top speed. Yet the more you do, the less you seem to get done. But there's a way to stop this stressful cycle.


"Pull the plug and give yourself some downtime," suggests Maryann Troiani, Psy.D., a psychologist in Barrington, Ill., and co-author of "Spontaneous Optimism: Proven Strategies for Health, Prosperity and Happiness." "Everybody needs some time just for themselves, to refresh and recharge both mentally and physically. When you come back after a break, you feel better and you work better, too."

Dr. Troiani defines downtime as a "break from the gottas -- as in I gotta do this and I gotta do that." It's unstructured and usually unplanned time when you do something you really want to do -- or, even better, nothing at all. She prescribes at least one hour of downtime two or three times per week.

Most Americans don't get even this small amount of time to themselves. "Even when you're alone, there are too many ways the world can intrude on you and vice versa -- cell phones, e-mail, voice mail. All those distractions dilute your creativity and energy," she says.

People also become experts at multitasking. Juggling family, career and other demands leaves little time for oneself.

Those lucky enough to have leisure time often believe they have to fill it with hobbies or errands. "But that's not downtime," says Dr. Troiani.

By the same token, you're missing the point if you obsessively schedule periods of downtime at the same time each week, whether you're in the mood or not.

Instead, just go with the flow. Give in to that urge to take a walk or to pick up that book you've been wanting to read. Pour a cup of tea and stop to watch the sunset.

Find the Time

"Don't think of downtime as goofing off," says Dr. Troiani. "It's an investment that helps you get control of your life -- particularly of the stress and tension. It calms down your body and makes your mind more focused so you can deal with things more effectively."

Even when you give yourself permission, though, it can still be hard to spot opportunities to take a break -- at least at first. The following suggestions can help you find more time for yourself:

"Listen to your inner voice," advises Dr. Troiani. "See what your mind and body need at that moment. You don't need to make a lot of plans -- just do what feels right."

The StayWell Company, LLC © 2022

This Month's Webinar

Achieving Harmony: How to Maintain a Healthy Work/Life Balance

Presented by: Zoƫ Kobrin
In an effort to "have and do it all," many people feel stressed by the demands of both home and work and feel challenged to maintain balance. Higher stress levels lead to compromised physical and emotional wellbeing, as well as lost time at work and lower productivity. By raising our awareness and using simple strategies, better balance is possible! In this webinar you will learn how to: recognize the signs of poor work life balance, create manageable work and personal goals, plan your time productively, including breaks, and distinguish when you need support and how to get it.

Log-in any time this month to watch the webinar and ask the expert questions!