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.”

Consider this suggestion that has helped me survive this industry for three decades at Microsoft, Google, and Amazon…during this holiday season step back from the endless cycle of activity and think, reflect, and live in the moment. Being busy every second isn’t what leads to inspired decisions or breakthroughs. Instead, it can stifle creativity, increase stress, and prevent the innovative thinking that moves the needle. Ignore work and be with your family – I guarantee that you will have better ideas and more energy when you restart next year. Here are the specifics: 1. Create Space for Innovation: The best ideas often emerge when you have room to breathe and think. Give yourself permission to slow down over the holidays. With that mental breathing room, you’ll be better equipped to imagine creative approaches, develop new strategies, and identify opportunities that may have been hidden in the day-to-day grind. 2. Prevent Burnout: Non-stop work leads to burnout—worn-down energy levels, reduced clarity, and diminished effectiveness. By intentionally setting aside time to recharge, you protect your mental and physical well-being. Returning to work refreshed means you can hit the ground running with renewed focus, making it easier to channel your energy into the projects that drive real results. 3. Refresh Your Objectives: Innovation doesn’t just appear out of thin air; it emerges when you thoughtfully consider what’s been working and where you can improve. Use the slow ramp at the start of the year to reflect on the road ahead. Coming back with a fresh perspective will help you zero in on what matters most, ensuring your efforts align with your core objectives. 4. Invest Time in Yourself: Slowing down provides time for learning and personal growth—reading, thinking, or exploring new perspectives outside your normal routine. By expanding your horizons during the break, you return to the office with heightened curiosity and sharper judgment, ready to tackle complexity. This holiday season, step away from the mindset that more activity equals more success. Instead, recharge. Let your mind wander. Immerse yourself in moments that inspire you. By doing so, you’ll return to work with greater clarity, a fresh sense of purpose, and the creative momentum.

One of the most important lessons I've learned in my career is the power of taking a real break. It can be easy to celebrate constant hustle, always-on responsiveness, and squeezing just “one more thing” into the workday. But the truth is that results require rest. Creativity needs breathing room. Well-being demands boundaries. At Verizon, we talk a lot about being our best for our customers, our colleagues and the communities we serve. That starts with being our best for ourselves. And that means knowing when to unplug. Whether it's stepping away for a vacation, signing off fully for the weekend, or just taking a walk between meetings—these moments of true rest are not “nice to have,” they’re essential. They give us the clarity and focus to lead well, solve problems creatively and support one another. I recently took a few days off, and it was cleansing in so many ways. I could hear myself think and felt a sense of peace simply because I made the space to pause. Working endlessly is a direct path to burnout. Nothing will impact your efficiency and productivity more than draining every drop of your energy and attempting to push forward on fumes. My best ideas always come after I disconnect — not when I am running on empty. Here’s the catch. You need to make the time vs. take the time. It may sound like a subtle difference, but unless you carve out dedicated space to untether yourself from work, devices and whatever else you are juggling, it just won’t happen. Changing scenery is not enough. You need a full rest and reboot for it to count. Everyone needs to model this, especially if you’re a people leader. Your teams look up to you. If you don’t truly disconnect, they won’t either. So check in with your teams, talk openly about what you’re doing to step away and make sure they have a break within reach.  I hope everyone reading this finds a chance this summer to really unplug, recharge and come back renewed. It’s one of the best investments we can make — in ourselves and in each other. #VTeamLife #Wellbeing #Culture #lovewhereyouwork #lovewhatyoudo

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👇

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!

Taking breaks is part of the job. If you plough straight from task to task, stress builds and focus drops. I'm often guilty of this. I get absorbed by a challenge or an opportunity, dive in and find that three hours have passed before I know it. Microsoft ran EEG tests on people in back-to-back 30-minute meetings. measuring what happens in their brains. They found that short pauses prevented stress from accumulating, boosted engagement, and smoothed the stressful “gear-change” between meetings. In other words, breathers help you do better work. Here are three ways I make breaks count: 1. The pre-task pause Before a tricky task, I go out and take a five-minute walk - even if it's pouring! - then start. Beginning with a breath of fresh air calms the transition and stops me white-knuckling through the first half hour. 2. The one-song reset I turn up the volume on a three-minute track (currently something by Post Malone) stand up, stretch my wrists, look at something out of the window very far away. Then I refill my glass with cold water, and sit back down as the song ends. The music is my timer, so there’s no alarm faff - and I always come back on cue. 3. The park-it technique I end a deep-work stint by writing two lines on the notepad by my keyboard: “what I did” and “what I’ll do next”. Then I step away. Writing down the next step eases my fear of losing momentum, so I can pick it up again the next day. If, like me, you get absorbed and let hours disappear, try one of these this week. What’s your most reliable reset?

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?

The source of creativity is not in your head; it’s in your notes. One of the main challenges when committing to write regularly—whether on LinkedIn or elsewhere—is generating ideas. There’s nothing worse than sitting down in front of a blank page and trying to force creativity. But there’s a better way. As creator and entrepreneur Gary Vaynerchuk advises: “document, don’t create.” Start taking notes of your day-to-day experiences: what you’re learning and reading, the projects you are working on, and topics that make your heart jump. Taking notes helps you to: 🔷 Be creative “on demand” since you never start from a blank page. 🔷 Pay close attention to things that resonate. 🔷 Create more authentic content, as you share your actual journey instead of strategizing what people might like. All my LinkedIn posts are based on notes I captured at some point. Below is a snapshot of the folder on my phone with more than 100 notes. When it’s time to write, I scroll through it until a topic catches my attention. It usually doesn’t take long to edit a note into a post. Try it! Even if you don’t post on LinkedIn, it can be your private treasure trove of ideas. You never know when you may need inspiration. 💡 #LinkedInTips #Communication

Creators are facing a mental health crisis, and now there’s data to prove it. As a member of the Creator Advisory Board at Creators 4 Mental Health, I’ve been closely following their recent benchmark study on creator mental well-being. The findings paint a clear picture of an industry under pressure: ✨ 62% of creators experience burnout ✨ 69% face financial insecurity ✨ 58% say their self-worth declines when content underperforms This is a workforce that powers a 300 billion dollar economy yet operates without many of the protections or benefits of traditional employment. Many creators function as small businesses, often managing teams, deadlines, and income instability without the resources that support long-term sustainability. 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐭𝐡𝐢𝐧𝐠𝐬 𝐜𝐫𝐞𝐚𝐭𝐨𝐫𝐬 𝐜𝐚𝐧 𝐝𝐨 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐩𝐫𝐨𝐭𝐞𝐜𝐭𝐢𝐧𝐠 𝐭𝐡𝐞𝐢𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡: 1️⃣ 𝐁𝐮𝐢𝐥𝐝 𝐨𝐫 𝐣𝐨𝐢𝐧 𝐚 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐥𝐢𝐤𝐞 REACH. Having a trusted group of peers who understand the pressures of this work can make a huge difference. Surrounding yourself with others who share knowledge, experiences, and support helps reduce isolation and sustain creativity over time. 2️⃣ 𝐃𝐢𝐯𝐞𝐫𝐬𝐢𝐟𝐲 𝐲𝐨𝐮𝐫 𝐫𝐞𝐯𝐞𝐧𝐮𝐞. Depending solely on one platform or one income stream increases financial and emotional stress. Expanding to multiple forms of monetization (brand deals, products, subscriptions, events) creates flexibility and long-term security. 3️⃣ 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐫𝐞𝐬𝐭 𝐚𝐧𝐝 𝐭𝐢𝐦𝐞 𝐨𝐟𝐟𝐥𝐢𝐧𝐞. Constant connectivity is not the same as productivity. Schedule breaks, take days off social media, and give yourself permission to recharge. True creativity comes from rest, not exhaustion. 4️⃣ 𝐑𝐞𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐩𝐮𝐫𝐩𝐨𝐬𝐞. Remember why you started creating in the first place. Success metrics will always change, but your purpose is the anchor that keeps you grounded when algorithms and trends shift. That’s also why James Petrossi, Manasi Patil, and I wrote LEAVE THE FEED: to remind creators that stepping back isn’t failure. It’s how you build something sustainable.

The most expensive moment of your day costs nothing. But missing it costs everything. I'm talking about transition moments. Those 30-90 seconds between meetings, tasks, or contexts that most leaders rush through without a second thought. I see it constantly. Leaders pride themselves on packed calendars and back-to-back efficiency. But what looks like productivity is actually a performance killer. Microsoft research confirms why this happens. When measuring brain activity, researchers found the transition period between meetings creates one of the highest stress spikes in your entire day. Jumping directly from one context to another causes dramatic increases in beta waves…the ones associated with stress and anxiety. But here's what's fascinating: when leaders took even a 5-minute intentional break between meetings, they not only prevented these spikes but actually experienced a noticeable dip in beta activity. This isn't just about feeling better. Transition moments directly impact: 🔹 Decision quality (your brain needs time to reset) 🔹 Creativity (insights emerge in mental space, not mental clutter) 🔹 Leadership presence (scattered attention dilutes your impact) The highest-performing leaders I work with haven't added more to their plates. They've mastered the spaces between commitments. Try these three transition practices that take less than 60 seconds: 1. The Context Clearance Before leaving a meeting, take 20 seconds to write down any remaining thoughts or follow-ups. Close the mental tab completely. 2. The Arrival Reset Before entering your next context, take three deep breaths. Feel your feet on the floor. Name the single most important thing ahead. 3. The Intention Bridge Ask yourself: "Who do I need to be in this next moment?" Not what you need to do, but WHO you need to be. The paradox is clear: The moments we think matter least often determine how effective we are in the moments we think matter most. UC Irvine research found it takes an average of 25 minutes to truly refocus after a significant shift in attention. By rushing transitions, you guarantee you'll never bring your full capacity to ANYTHING. Great leaders don't work more hours. They bring complete attention to each moment. And that starts with how they transition. —- Follow me (Jon Macaskill ) for leadership insights that blend science with practical wisdom for today's pressure-filled world. And feel free to repost if someone in your life needs to hear this. 📩 Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course—packed with real, actionable strategies to lead with clarity, resilience, and purpose.