In a world that values hyperproductivity and busyness, the idea of recharging may seem counterintuitive. However, consider this: Despite charging our phones overnight, at some point of the day, the battery runs low and enters low power mode with limited function instead of its full capability. But if we recharge for just a few minutes, it returns to a more productive state. Life is the same way.
Our energy is foundational to everything we do. Energy is our capacity to do work and the intensity with which we do it. While time is finite, energy is renewable. By refueling for just a few minutes after hours of productivity, we increase our capacity to remain effective for the rest of the day.
I help high performers at some of the world’s largest organizations feel like they’re fitting 28 hours into 24—all while leading happier, fulfilled, and more productive lives. How? By helping them master the art of proactively recharging as a strategy for high performance during the day.
Here are five effective ways you can recharge in 1 minute (or less):
Table of Contents
1. Standing stretch
Stretching is a break from the computer while improving flexibility, posture, range of motion, and muscle tension (particularly in the back). Spinal health is wealth!
How to stretch in 1 minute
● Reverse your palms to the sky with your feet hip-width apart.
● Slowly rotate your torso left and right.
Deep breathing helps reduce anxiety and the physical manifestations of stress, including increased blood pressure. It can also improve focus.
How to practice breathwork in 1 minute
● Box breathing: Inhale deeply through your nose for four counts, hold your breath for four counts, exhale slowly through your mouth for four counts; hold for four counts. Repeat.
● Diaphragmatic breathing: Sit comfortably in a chair with your back straight with one hand on your chest and the other on your belly. Inhale deeply through your nose and exhale slowly through your mouth. Repeat.
3. Wall sit
A wall sit can be a quick boost that energizes your legs, glutes, and core without leaving home.
How to do a wall sit in 30 seconds
● Stand with your back against a wall and lower your body down until your knees are at a 90 degrees and your thighs are parallel to the floor.
● Hold for 30 seconds (or longer)
4. Plank
Find power in stillness (and in your core) by planking.
Here’s how to do a plank in 30 seconds
● Start with your hands or elbows directly underneath your shoulders and lift your hips to create a straight line from head to heels.
● Hold for 30 seconds. You can also adjust longer or shorter based on your fitness level.
5. Send gratitude
Sharing kindness and positive gestures increases your oxytocin levels.
How to send gratitude in 1 minute
● Call someone, send an email (or letter), find them in person, or even simply write it in a journal.
When pitted against deadlines at work, back-to-back meetings, and long to-do lists, recharging might sound indulgent. However, it always takes longer to charge a burned-out battery. Taking just one minute for yourself unlocks time spent more productively and happier-lived.
Dilan Gomih is the founder of Dilagence, a wellness company that empowers organizations (and the individuals within them) to use the power of well-being to boost productivity through live events, coaching, and strategic consulting.
