When was the last time you intentionally took a break to rest and recharge?

When was the last time you were forced to take a break due to exhaustion?

You might find it easier to answer the second question. And you’re not alone. Even when you know you need to take a break, your inner voice might whisper that you haven’t done enough to earn rest.

And I get it, you’re busy and the very idea of dropping everything to lay around all day can sometimes be more stressful than just plowing through. This is why I love the 3M method to taking a break: micro-meso-macro breaks.

What is the 3M break method?

The 3M break method was created by Dr. Sahar Yousef, a cognitive neurobiologist who calls humans “phenomenal stress machines.” I love this concept because it gives options for each type of break and suggestions on how to maximize the downtime.

Micro Break: a short daily break between events, 5-10mins

Micro breaks are a healthy habit to incorporate into your day; they’re the easiest because they’re the shortest and can be done anywhere. That space between meetings, after a project is complete, before you pick up the kids or run your next errand – these are all a good time to squeeze in a 5-10-minute break. I recommend adding a calendar reminder for a daily micro break until they become second nature.

You can take a micro break to:

• Close your eyes and focus on your breath
• Take an energy-boosting walk around your office, neighborhood, house, etc.
• Stand and stretch, wiggle or bounce to reenergize your mind and body
• Listen to music
• Take a mini digital detox away from all screens
• Read a few pages of a book or magazine

Meso Break: a once per week break that’s unrelated to work, 1-2hours

Meso breaks are focused on pursuing your passions and interests outside your job or things you do with other people. The timeframe for these breaks is ideal for taking a class, exercising or enjoying a hobby. I recommend planning a meso break up to one month in advance, especially if you’re interested in taking a class.

You can take a meso break to:

• Go to the gym and sweat it out
• Take a yoga class and get grounded
• Take a local cooking, pottery or embroidery class
• Take a bath
• Listen to a webinar that’s unrelated to work
• Get a massage

Macro Break: a longer break once per month to fully unplug, 24+hours

Macro breaks require the most planning and can be the trickiest to fully unplug from work, chores and lengthy to-dos. These breaks are dedicated to complete rest and are most enjoyable in solitude when you can focus on yourself and what you want to do, eat, see, etc. I recommend planning a macro break at least one month in advance to ensure that you’ve delegated enough so that you can fully relax.

You can take a macro break to:

• Go to a workshop or retreat that’s unrelated to work
• Go on a hike
• Be a tourist in your own town
• Go see a movie
• Cozy up for a staycation
• Get away for the weekend

As Dr. Yousef said, we are phenomenal stress machines, but too much stress can lead to burnout if we aren’t intentional about taking breaks. When our phone battery is losing charge we immediately pop up and search for a power source but, when our bodies are losing power, we continue to push and push to the point of failure.

You don’t have to earn rest.

Comment below – Where could a pause have helped you feel grounded during past feelings of burnout? Where would you like a more deliberate pause ahead of future burnout?