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5 Insanely Simple and Effective Ways to Take a Mental Break From Work

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A study conducted by Gettysburg College found that you spend one-third of your life at work. On average, a person will spend 90,000 hours at work over a lifetime. This is a lot of time away from family while undergoing a lot of mental and physical stress. Overtime work starts to take priority over family and before you realize it, your productivity, creativity, mental, and physical health starts to decline. Why does this happen?

The reason is we do not give our minds time to re-charge and refocus on our priorities. We keep letting lesser priority tasks slip into our daily schedule and end up working long hours with less motivation. Then, every day starts to look like what Bill Murray experienced in the movie “Groundhog Day”. It is the same day every day!

Below is a five-step process to break this vicious cycle, reset your mind, and take a break from work:

1. Do a Mind Dump

Our minds already have all the information about our goals, interests, passion, and what motivates us. We need to tap into this rich information by strategically writing them down and making them visible. This is where the Mind Dump Exercise helps. Whenever you feel lost, not accomplishing your goals, overcommitting yourself to various tasks, feeling overwhelmed with ideas and thoughts, do this exercise, and document everything in your mind on to a piece of paper. 

The exercise helps to give more visibility into your emotions, and you can take action accordingly. There is no right or wrong way to do this exercise. The goal is to write down everything you have in your mind. Then use this to guide your actions. 

“Rest when you are weary. Refresh and Renew yourself. Your body, your mind, your spirit. Then get back to work.” – Ralph Martson

2. Write Down All of Your Accomplishments

One of the biggest problems with the human mind is it easily sways towards negative thoughts if we allow it to. We are constantly thinking about the things we haven’t accomplished and feel bad about ourselves. Let’s change that narrative in our minds.

Write down all your accomplishments in a given time frame. It could be – three months, six months, a year, or whatever you see fit. Once you start writing down all your accomplishments, it gives you a chance to appreciate the past and the present, in terms of all the items you have already completed that gives you purpose in life. Don’t think about the future alone.

I may go one step further and take a print out of all these accomplishments and stick it in a visible portion of your office to remind yourself every day that you are doing great work.

3. Write Down All of the Things You Are Grateful For

Yes, life sucks and throws you curveballs that hit you when you least expect it. But, each time you fall, you can stand up again and keep marching. One way to help do this is to write down all the things you are grateful for, like – your family, health, job, kids, friends, having money to support your family, having a roof over your head, and much more. Research conducted at UC Berkeley found a strong correlation between gratitude and well-being. It directly impacts mental and physical health.

When you observe the things you are grateful for, it helps give a different and more informed perspective on your current situation. Remember, “Tough times don’t last, tough people, do.” – Robert Schuller.

4. Give Yourself Some Grace

The problem with us as humans is that the way we treat ourselves is different than the way we treat others. We are kind to our best friend, and make sure we treat him/her with respect. But, when we mess up or do something that we do not like, we berate ourselves. We tell ourselves we are not good enough; we always mess up; we are stupid, and we do not deserve a second chance. Would you say these things to your best friend? Of course, you wouldn’t. Then, why do you treat yourself any differently?

It is unusual for people to say, “I am not going to do the best I can.” We all strive to put in our optimum effort to do what is best for our loved ones and us. So, when things aren’t going well for you, or you feel like giving up, give yourself some grace. Recognize that you are doing the best you can under the circumstances you are currently in. Sometimes things do not work out, and that is okay. There is always next time.

“Treat yourself with love and respect and you will attract people who show you love and respect.” – Rhonda Byrne

5. Do Something Fun

We get so attached to our work, that we sometimes forget life is more than just our job. Many beautiful experiences are waiting to be explored. There are fun things to do by yourself and your family. This could be as simple as spending more time with family, going on a mini-vacation, taking a staycation – where you catch up on reading, favorite TV shows, and eating great food. Detach from your busy life at work. Remember “We all have two lives, and the second begins when we realize we have only one” – Confucius.

So are you feeling overwhelmed, stressed, or anxious at work? Then, it may be time to take a mental break from your job and focus on you. Follow the five-step process and give yourself the headspace you deserve.

Raj Subrameyer is an international keynote speaker, author, and tech career coach who helps people to land their dream job and become successful leaders. He has helped countless individuals discover their zone of genius and leverage it to live a life that they love. He is a sought-after speaker at various conferences and has been featured in numerous publications, including Authority Magazine, Thrive Global, and The Good Men Project. He is also the author of the new book – Skyrocket Your Career. You can connect with him on twitter @epsilon11, or his website www.rajsubra.com.

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Success Advice

Inside the TikTok Resume Hack That’s Fooling Recruiters (For Now)

A viral TikTok resume trick promises interviews overnight, yet one wrong move could blacklist you from future jobs.

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AI resume hacks
Image Credit: Midjourney

Your job hunt has stalled out. After weeks of submitting online applications, you haven’t had a nibble. (more…)

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Life

9 Harsh Truths Every Young Man Must Face to Succeed in the Modern World

Before chasing success, every young man needs to face these 9 brutal realities shaping masculinity in the modern world.

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Image Credit: Midjourney

Many young men today quietly battle depression, loneliness, and a sense of confusion about who they’re meant to be.

Some blame the lack of deep friendships or romantic relationships. Others feel lost in a digital world that often labels traditional masculinity as “toxic.”

But the truth is this: becoming a man in the modern age takes more than just surviving. It takes resilience, direction, and a willingness to grow even when no one’s watching.

Success doesn’t arrive by accident or luck. It’s built on discipline, sacrifice, and consistency.

Here are 9 harsh truths every young man should know if he wants to thrive, not just survive, in the digital age.

1. Never Use Your Illness as an Excuse

As Dr. Jordan B. Peterson often says, successful people don’t complain; they act.

Your illness, hardship, or struggle shouldn’t define your limits; it should define your motivation. Rest when you must, but always get back up and keep building your dreams. Motivation doesn’t appear magically. It comes after you take action.

Here are five key lessons I’ve learned from Dr. Peterson:

  • Learn to write clearly; clarity of thought makes you dangerous.

  • Read quality literature in your free time.

  • Nurture a strong relationship with your family.

  • Share your ideas publicly; your voice matters.

  • Become a “monster”, powerful, but disciplined enough to control it.

The best leaders and thinkers are grounded. They welcome criticism, adapt quickly, and keep moving forward no matter what.

2. You Can’t Please Everyone And That’s Okay

You don’t need a crowd of people to feel fulfilled. You need a few friends who genuinely accept you for who you are.

If your circle doesn’t bring out your best, it’s okay to walk away. Solitude can be a powerful teacher. It gives you space to understand what you truly want from life. Remember, successful men aren’t people-pleasers; they’re purpose-driven.

3. You Can Control the Process, Not the Outcome

Especially in creative work, writing, business, or content creation, you control effort, not results.

You might publish two articles a day, but you can’t dictate which one will go viral. Focus on mastery, not metrics. Many great writers toiled for years in obscurity before anyone noticed them. Rejection, criticism, and indifference are all part of the path.

The best creators focus on storytelling, not applause.

4. Rejection Is Never Personal

Rejection doesn’t mean you’re unworthy. It simply means your offer, idea, or timing didn’t align.

Every successful person has faced rejection repeatedly. What separates them is persistence and perspective. They see rejection as feedback, not failure. The faster you learn that truth, the faster you’ll grow.

5. Women Value Comfort and Security

Understanding women requires maturity and empathy.

Through books, lectures, and personal growth, I’ve learned that most women desire a man who is grounded, intelligent, confident, emotionally stable, and consistent. Some want humor, others intellect, but nearly all want to feel safe and supported.

Instead of chasing attention, work on self-improvement. Build competence and confidence, and the rest will follow naturally.

6. There’s No Such Thing as Failure, Only Lessons

A powerful lesson from Neuro-Linguistic Programming: failure only exists when you stop trying.

Every mistake brings data. Every setback builds wisdom. The most successful men aren’t fearless. They’ve simply learned to act despite fear.

Be proud of your scars. They’re proof you were brave enough to try.

7. Public Speaking Is an Art Form

Public speaking is one of the most valuable and underrated skills a man can master.

It’s not about perfection; it’s about connection. The best speakers tell stories, inspire confidence, and make people feel seen. They research deeply, speak honestly, and practice relentlessly.

If you can speak well, you can lead, sell, teach, and inspire. Start small, practice at work, in class, or even in front of a mirror, and watch your confidence skyrocket.

8. Teaching Is Leadership in Disguise

Great teachers are not just knowledgeable. They’re brave, compassionate, and disciplined.

Teaching forces you to articulate what you know, and in doing so, you master it at a deeper level. Whether you’re mentoring a peer, leading a team, or sharing insights online, teaching refines your purpose.

Lifelong learners become lifelong leaders.

9. Study Human Nature to Achieve Your Dreams

One of the toughest lessons to accept: most people are self-interested.

That’s not cynicism, it’s human nature. Understanding this helps you navigate relationships, business, and communication more effectively.

Everyone has a darker side, but successful people learn to channel theirs productively into discipline, creativity, and drive.

Psychology isn’t just theory; it’s a toolkit. Learn how people think, act, and decide, and you’ll know how to lead them, influence them, and even understand yourself better.

Final Thoughts

The digital age offers endless opportunities, but only to those who are willing to take responsibility, confront discomfort, and keep improving.

Becoming a man today means embracing the hard truths most avoid.

Because at the end of the day, success isn’t about luck. It’s about who you become when life tests you the most.

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Change Your Mindset

Work-Life Balance Isn’t a Myth: Here’s How to Actually Make It Happen

Work stress doesn’t have to win, here’s how to protect your peace and thrive in any workplace.

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workplace stress management techniques
Image Credit: Midjourney

Starting a new job often comes with excitement and ambition. Yet, beneath that initial enthusiasm, many employees quickly encounter the reality of workplace challenges, especially stress. (more…)

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Change Your Mindset

The Four Types of Happiness: Which One Are You Living In?

Most people chase success only to find emptiness, this model reveals why true happiness lies somewhere else.

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happiness model explained
Image Credit: Midjourney

In a world driven by rapid technological growth and constant competition, many people unknowingly trade joy for achievement. (more…)

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