By: Camila Almeida, CHAMP Staff*
Enjoy your break
Some “workaholics”
might not like this, but everyone needs a break from time to time. It's true
that long or excessive breaks can delay reaching a goal, but pushing on beyond
exhaustion can hurt your performance. A key stress
management skill is to recognize when fatigue starts to have
a negative effect on your performance so you can make a conscious decision to
decelerate.
The end of the year
seems to spare us from making up our minds about whether to press on or take a
break. We're kind of forced to stop: Kids are off from school and many
businesses slow down. Many factors might compel you to take a break during
the holiday, so just enjoy it. Disconnect from work-related things and let yourself
slow down. Turn off your electronic devices and notifications. Taking time off can
improve your mental health, replenish attention, boost cognitive performance,
and enhance creativity. Do you really need any other reasons to just relax and
enjoy your break?
Keep a consistent
sleep schedule
I’m guilty of messing
up my sleep schedule whenever I’m off work. As an “evening chronotype,” I really
enjoy taking a break from my early-morning routine and sleeping in when I’m off
for a holiday. However, this temporary change to my sleep schedule makes it
hard to wake up at my regular time, which has a negative effect on my
performance when I go back to work. My brain just doesn't want to turn on
before 10 a.m., no matter how much caffeine I drink. If you can relate, the
solution I’ve found is to reduce the difference between your regular and
vacation wake-up times. Yes, you can have some flexibility during your vacation,
but shifting your sleep schedule by 4 or 5 hours does more harm than
good.
It’s okay to have
treats, but don't forget the healthy stuff
What’s your favorite
holiday treat? Pumpkin? Chocolate? Baked goods? All those things give the
holidays a unique taste and smell, and you should enjoy them. You don’t have to
skip your favorite holiday treat during this season, but please, don't skip the
nutritious foods while you’re at it. Optimal
nutrition provides the necessary nutrients to fuel your body
and brain.
Build a balanced plate
and eat plenty of fruits, veggies, lean proteins, whole grains, and nuts during
the holiday season to provide what your body and brain need to function properly.
Don't stop
moving
Holiday travel doesn't
mean you should stop moving just because you can't hit the gym. You can plan bodyweight
exercises that don't require special equipment. Explore new walking
and hiking trails at your destination. Take the opportunity to enjoy seasonal
activities such as skiing, snow tubing, and ice skating. Plan fun
physical activities with your kids. Everything counts towards your fitness level. Just don't
stop moving. And if you need a little extra motivation to be active during the
holidays, remember that exercise is good for your brain
too.
Express
gratitude
The holiday season is
the perfect time to practice gratitude. The first step is taking the time to
recognize and enjoy all the good things in life, big or small. You have plenty
of opportunities to practice gratitude: from reflecting on the good things that
happened in the year, to helping those in need (physically or emotionally), to
surprising your loved ones with thoughtful gifts. You can show appreciation to
someone, something, or a higher power, and pay it forward. When you embrace a
life filled with gratitude, it improves your relationships and your mental
health, and it helps you build resilience. If
you would like more guidance on your gratitude journey, visit HPRC's gratitude calendar
and make it a daily practice all year.
Spend time with
your loved ones
Getting together with
others is good
for your brain—it releases chemicals that reduce anxiety, increase
tolerance to pain, and promote well-being and happiness. Free some time in your
schedule to
connect with people and strengthen your relationships. Offer support and get
encouragement from meaningful conversations, meet for a cup of coffee, and
maybe share a meal with others. Laugh and enjoy the special people in your life
to become stronger and more resilient. If you find that the old patterns and family
gripes make it tough to be around them during the holidays, focus on your social
fitness skills to keep the communication
productive and connections strong.
Enjoy every
opportunity this holiday season brings to use these TFF strategies for performance optimization.
About the Author
Camila Almeida is a
Staff Scientist for the Consortium for Health and Military Performance (CHAMP)
at the Uniformed Services University of the Health Sciences (USU). She has a
PhD in neuroscience and is particularly interested in understanding the brain
mechanisms responsible for cognitive and mental performance.
