Biz Bomb – Take a Break with the Timeout App

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Welcome to the 360 Health Biz podcast's Biz Bomb where we give you a super quick actionable tip for your business.

Today's tip is all about taking a break. It's very important to take regular breaks because research shows that you really shouldn't be sitting or not moving your body for longer than about 60 minutes. So, moving your body at least every hour is way more important than sitting all day and then going and crushing it at the gym or CrossFit at the end of the day. Even when you have deadlines or you're really into a project, taking breaks is crucial to your physical and mental health.

That's where the Timeout app comes in! You can adjust the settings where it notifies you to take a break (Kendra has her set up to notify her ever hour for a two minute break). And it's not just a quick little notification that comes to the right side of your screen, it actually comes up and blocks your screen. You can always X out of it, but basically it prevents you from clicking or doing anything for about five seconds.

You could set it up to be every couple of hours for 15 minutes where you could have a quick walk, get a snack, take a bathroom break...however you want to utilize that time. The important thing is that you actually take the break(s)!

Even though you may be deep into a project and you just want to finish it, we guarantee you are going to be way more productive if you do this. If you take regular breaks it helps clear your head and detoxes some of that radiation or whatever it is that we are getting from the computer screen and it just makes you more effective.

So give Timeout a try!

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TRANSCRIPTS

Yo, guys, what's up? Kendra here for your weekly business tip. This is our Biz Bomb series, where we give you a super quick tip that helps you run your business and we try to keep it pretty actionable. Today, I want to quickly talk about an app I use to prevent myself from going into the dark computer hole. Okay.

So, I'm talking about the Time Out app. This is an app you can get in the Apple store. If you have a PC, I'm sure you can get it on that computer as well, or some version of it anyways. As you guys know, when you are working online on a computer, it's very easy to get locked into a project and then all this time passes and then suddenly you've been sitting on your computer for three hours and you feel like your brain is going to explode. I am definitely guilty of this. I love what I do so much and I can get super, super locked in on projects. And the result is that, yeah, I won't move my body for three hours and then I'll end up with a headache and I'll feel super zonked out. If I spend too much time in front of my computer, I feel a bit weird.

So, it's very important to me to take regular breaks and the research actually shows that you really shouldn't be sitting or not moving your body for longer than about 60 minutes and that is way more important. So, moving your body at least every hour is way more important than sitting all day and then going and crushing it at the gym or CrossFit at the end of the day. The research shows that that is not great for your life, for longevity, for your brain. It's not good. Okay. For me, I always need a reminder because, like I said, I get super locked in and I just want to stay in the computer hole and finish my project.

So, I use an app called Time Out. You can play with the settings and I have it set up that it reminds me to take a break every single hour. And the thing I like about it is it's not just a quick little notification that comes to the right side of your screen, it actually comes up and sort of blocks your screen. You can always X out of it, but basically it prevents you from clicking or doing anything for about five seconds. So, instead of having that automatic response to just exit out and ignore it and say, "Fuck off," basically it makes you think for a second and be like, "Okay, no, I actually need to do this. I need to take a break." You can press the button, Skip Break. You can delay it five or 10 minutes. You do have those options, but I try to be really on it and stay true to it and every hour I try to just take a break for two minutes. And again, you can set up your break.

So, I set mine up for five minutes, but you can set them up for one minute, two minutes, 10 minutes, whatever sort of jives with you. I just try to go and do something where I get some movement. So, I might do a lunge, I might do lunges around my house. Sometimes I go swing my kettlebell. Sometimes I'll just go walk around my house outside and just get some fresh air. Sometimes I will do squats. Sometimes I will skip. I have a little rebounder trampoline as well that I'll jump on for some amount of time or sometimes I just do inversions. So, I will get on my yoga mat and do a sort of quasi-headstand against the wall. I actually can't do a full headstand, but I get down so I'm on my forearms and my legs are actually up against the wall, I'm in a 90 degree angle, just to get the blood flowing into my brain.

And honestly guys, even though you're deep into a project and you're super locked in and you just want to finish it, I guarantee you are going to be way, way more productive if you do this and if you take regular breaks because it just clears the head and it kind of detoxes some of that radiation or whatever it is that we are getting from the computer screen and it just makes you more effective. On days where I just ignore my Time Out app all day or I forget to turn it on, you can actually set it up so that it starts when you open your computer, which I do now, but I just feel super fucking weird at the end of the day. I just feel tired. I feel unmotivated. I just feel like a sack of shit and I just want to sit on the couch and do nothing. But when I take my regular breaks, honestly guys, I feel so much more clear. I feel better at the end of the day and I just feel more productive and efficient overall.

So, this is really important because we're small-business owners, generally we're very passionate about what we do, and we can get locked in and totally forget to take a break to move our bodies. So, I do recommend this app. It's called the Time Out app. You can get it in the Apple store. On PC, I'm sure you can get it too. You can probably download it from Google or if not, I am sure there's some sort of comparable option, but I think this is really important. We do want to not spend all our time staring at our computer. We do want to take a break, give our eyes a break, give our brain a break, and remember to move our body and get that blood flowing.

All right, guys. I hope that was helpful. I am Kendra Perry, if you have forgotten already. And guys, if you're watching this on IGTV, we do these episodes every week on IGTV, so you can connect with me, leave me a comment, let me know. Let me know if you use some sort of other app or let me know if you're guilty for just getting locked in and not paying attention to getting breaks. And if you are on your smart phone, you're listening to the podcast, just take a quick screenshot of this episode, share it to your Instagram stories, mention @360healthbizpodcast, and just let us know what you learned and what your biggest takeaway was for this episode. All right, guys. I will see you in one week when we have a full episode with both me and my business bestie, Christine.

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