Hier erfahren Sie, wie Sie Pausen und Ausfallzeiten optimal nutzen können.

Breaks and downtime are essential to take in regular intervals instead of holding off until burnout situations. People often mistakenly think they can cure burnout in a simple weekend. The fact is that it takes changes in one’s lifestyle, choices, and even in the workplace. While it might not always seem convenient, taking breaks is a necessary activity to maintain productivity and efficiency. Regular breaks allow you to reflect, recharge, learn, unlearn, and bounce back with renewed energy and focus. By incorporating downtime into your routine, you can prevent burnout and ensure long-term success in your personal and professional life.

Making the most of breaks and downtime begins with embracing rest. Understand the importance of rest for maintaining overall well-being and productivity. Allow yourself to fully disconnect from work-related tasks and responsibilities during breaks. Engage in activities that relax and rejuvenate you, such as reading, meditating, or spending time outdoors. Prioritizing rest helps prevent burnout and ensures you return to work refreshed and ready to perform at your best.

Make the most of breaks with "niksen," the Danish practice of doing nothing. How to practice niksen: Do something without purpose (e.g., gaze out a window) Let go of guilt about not being productive Disconnect from devices Start with short periods (5-10 minutes) Allow thoughts to come and go without judgment Practice regularly Benefits: Reduces stress Boosts creativity Improves focus Enhances mental health

Assumir que você também precisa de um tempo para si, definitivamente, é algo libertador. Neste tempo você pode fazer o que quiser ou simplesmente não fazer nada (porque não quer). Pedalar, nadar, ler um livro, ir ao cinema ou estar em ócio são opções que você deve aproveitar. Sabe aquela frase "respira, não pira"? Pois bem, ponha em prática de vez em quando (afinal, não somos robôs). Desopilar é saudável...muito!

Imagine breaks as the pauses between musical notes in a symphony. These rests are crucial, allowing the music to breathe and creating a rhythm that enhances the overall performance. Use your downtime to reflect, rejuvenate, and prepare. When you return, you'll play your part with greater clarity and harmony. Well-placed pauses create a masterpiece.

Utilize downtime as an opportunity for personal and professional growth by planning learning activities. Identify areas where you want to develop new skills or deepen your knowledge. Engage in online courses, read industry-related books or articles, or participate in webinars and workshops. By dedicating a portion of your breaks to learning, you can continuously improve and stay current with industry trends.

Use breaks and downtime productively for personal and professional growth. Engage in activities and events that can enhance skills, expand knowledge and keep you current with the latest industry trends. You can join various online courses, read informative articles, watch a tutorial or anything else, which you could not do due to paucity of time. You can also indulge in creative activities and projects to sharpen your skills. Downtime is the best time to boost your productivity and efficiency.

As a burnout survivor and mental health advocate, my opinion is that whilst it's ok to plan and do your learning outside of your work day, you must make sure that you time block your learning time appropriately into your diary, and that you still have time for rest and fun activities. You must be boundaried and not take on too much. Ultimately, adequate rest is essential for successful learning!

I find listening to audio books and podcasts a great way to further my professional development, increase my knowledge about what is happening in market or learn a new skill... Always learning is the key...

In my experience as a product manager, the pace of change in the tech world is relentless. I remember feeling overwhelmed by the constant influx of new tools, methodologies, and trends. That's when I realised the importance of structured learning. I started by creating a personal development plan, outlining specific skills I wanted to acquire. Breaking down my learning goals into smaller, achievable steps made the process less daunting.

Use downtime to reflect on your experiences, goals, and progress. Take time to evaluate what you’ve achieved and identify areas for improvement. Journaling, meditating, or simply contemplating can provide valuable insights and help clarify your aspirations and strategies.

I'm a great believer in the state of reflection.. if one can objectively detach himself from the present and reflect on the past and the future, it clears the path for strategic improvement, and helps separating "wheat from the chaff" one can say. One must develop the habit to see one's self from an outsiders perspective and reflect on areas of improvement or building on strengths.

Reflect during the time periods of the day when your mind is the calmest. For me, this is typically done during walks and runs. I would recommend taking time to reflect outdoors as nature is incredibly healing and calming.

Reflecting on your work is like rewinding a movie to catch the details you might have missed and improvements needed. I've found that taking time for regular reflection is invaluable. Whether it's journaling, meditating, etc, these moments of quiet introspection will help you gain new perspectives on challenges and opportunities. Personally, reflection has sharpened my problem-solving skills and improved my ability to empathise with users. It's helped me identify patterns, uncover hidden opportunities, and make data-driven decisions.

El habito de reflexionar mejora nuestra autoconciencia y es importante para seguir mejorando en cualquier area de nuestras vidas, reflexionar sobre experiencias, desafíos y buscar las lecciones nos ayudan a replicar las buenas acciones o a corregir. Usar el formato STAR (Situación, Tarea, Acción, Resultado) puede ayudar como guía de reflexion, descubrir areas de mejora y plantear nuevas metas a futuro.Situación: Describe una situación específica en la que te encontraste. Tarea: Define las tareas o responsabilidades que tenías en esa situación. Acción: Explica las acciones concretas que tomaste para enfrentar la situación. Resultado: Analiza los resultados obtenidos a partir de tus acciones.

Socialise keeping the restorative purpose of a break and downtime. Connect with like minded people, who can contribute to your well being. It can help you to reset, rejuvenate and recuperate. Indulging in healthy and positive conversations can prevent stress. Fostering meaningful connections can boost your confidence and build resilience. You can bounce back to the daily grind with a refreshed mind and body.

Supportive communities are protective against burnout, and good relationships is one of the three predictors of a successful burnout recovery. The importance of socialising, and building good support networks really cannot be underestimated.

Building strong relationships is essential for everyone. I've learned that networking isn't just about exchanging business cards. It's about building genuine connections. By attending industry events, joining online communities, contributing to your niche (such as responding to questions asked by others), and actively participating in discussions, you can expand your professional network and gained valuable insights. In my experience, socializing smartly has opened doors to new opportunities, collaborations, and mentorship. It's also helped me build a strong support system within the project & product management community.

Los tiempos de descanso como el almuerzo o tiempos de café, con compañeros o amigos son importantes para mejorar la bioquímica cerebral, tener interacciones inteligentes conscientes de esta bioquímica puede generar un aumento de Oxitocina, dopamina y serotonina, el tener contacto físico como abrazar a un amigo, un apretón de manos, un "high five", conversaciones significativas, dar cumplidos, contar chistes y hacer sentir bien a los demás definitivamente es refrescante y mejora nuestro estado de animo y el de los demás.

Balancing the demands of one's job with personal well-being can be challenging. I've realized that taking care of myself physically and mentally is important for sustained performance. I have incorporated regular exercise, mindfulness practices, and a healthy diet which has made a significant difference in my energy levels and overall productivity.

Los descansos activos, como caminar, correr, hacer pesas o cualquier actividad física, nos ayuda a sentirnos bien, libera hormonas que nos dan energía y nos permiten sentirnos bien, con un sentido de logro de autocuidado, el deporte físico baja ansiedad y ayuda a bajar nos niveles de cortisol que es la hormona del estrés. El tiempo para realizarlo va depender de la agenda, puedes ser a primera hora o después del trabajo, es cuestión de gustos, hay que invertir en uno mismo para sentirse de la mejor manera.

It is said that if you visualize it correctly consider the work half done. Yes, utilizing your downtime so that you can see one step ahead of others will certainly help your when you get back to work. Many people have power to execute stuff, but very few visualize it first in their head, leading to the execution automatically becoming easier.

Visualisation of success in breaks or downtime, is a great motivator. It also helps define success, as in many cases it's usually very abstract. When one visualises his success, he can list those tangible outcomes that count for success and help him create actions towards them. This also improves chances of success and separates thought from action..

Upskill regularly. Learning is one part of it but focusing on getting a few good certifications during your break times helps you upgrade, learn and show your dedication towards your work. Focus on certifications from where you genuinely are learning something in the field you are working in/wish to move. That on your CV will leave a lasting impression.

É importante manter-se ativo e tão igualmente importante é dedicar tempo ao descanso. Hoje, mais que nunca, é sabido e estudos mostram que a produtividade, inclusive, é mais alta quando se fazem pequenas pausas e intervalos entre atividades. E não, nosso cérebro não processa duas ou mais informações ao mesmo tempo. Hoje, estar produtivo é dedicar-se com afinco e foco ao que mais interessa para você em termos de gestão de carreira, muito mais do que ter inúmeras atividades e não dominar nenhuma delas. Qualidade do tempo dedicado às tarefas e, por consequência, qualidade do resultado, são partes que equilibram o resultado de uma equação saudável e positiva.

I believe it’s important to challenge the constant pressure to be productive as if we are in the race.This mindset can be unhealthy and overlooks the broader purpose of life. With the passage of time, we tend to become so impulsive that we engage in activities that aren’t truly fulfilling, like endlessly scrolling through social media or binge-watching shows. These habits can be manifestations of anxiety. Instead, we should allow ourselves time to heal, detach from the hustle, and fully embrace life.