In my book I recommend taking regular Sanctuary breaks during your workday because studies have proven this makes you more productive (and healthy).  Here are four quick examples:

1.  When SAS Institute was only #20 in the ranks of the 100 Best Companies To Work For (August 17, 2009 issue of FORTUNE Magazine) they were still very popular.  (In 2010 they become #1 on the list.)  SAS employee Mary Simmons, principal software developer, shared one reason she works there:  "At lunch I will go out and bike 20 miles.  Then I'll get back and all of a sudden a thought comes to my brain, and I solve something I was struggling with. (Jim) Goodnight (the founder and CEO) understands the innovative process, and there's time built in for it."

2.  When I am stressed out one of the best things I can do is swim laps.  Because I count the laps and do different strokes, my brain cannot focus on work anymore. This clears my mind, removes my stress and occasionally, opens my mind to a new inspiration.

3.  Jack LaLanne, who was exercising on television when I was a kid and is now still going strong at 95 years old briefly shared his secrets for long life and business success in INC. Magazine(Dec.'09-Jan.'10).  Let me share two of his thoughts:  "In 1936, when I opened my first gym in Oakland, I had doctors telling people, "If you start working out with Jack LaLanne, the women will start looking like men, and the old guys will die of heart attacks." They thought I was just a dumb, musclebound guy. Now every doctor wants you to exercise and eat more fruits and vegetables."  

I recommend light exercise and a healthy snack.  Now what does Jack have to say about food?  "There is no wealth like health.  The food you eat today makes you what you'll be tomorrow.  So if man makes it, don't eat it.  And if it tastes good, spit it out."

4.  This just announced today in the Harvard Business Review:  The grades of college students who do 20 minutes of vigorous exercise daily are an average of 0.4 points higher on the 0-to-4 grade-point scale than those of students who don't exercise, according to a study led by Joshua Ode of Saginaw Valley State University.  If it works for college students, exercise works for the rest of us too!

TAKE YOUR BREAKS!  You deserve them. Then return to work with greater focus and energy.

MEETING IDEAS

BREAKS FOR CHAMPIONS is a reminder to take care of yourself and in the process, improve your ability to perform like a champion.  Ideally you should take a morning and afternoon break of 10-20 minutes after about two hours of work. 

Here are some ideas to test:

1.  If you work at home, take breaks in the morning and afternoon.  Wear a wide-brimmed hat.  Do some weeding.  Work in the vegetable garden.  Water some trees, plants or flowers.  Take your dog for a short walk.  Make yourself a fruit smoothie (low calorie, high energy).

2.        If you work in an office, take the same breaks.  Go for a walk. Stretch (this could be HUGE for you).  If you walk with a friend then make certain to be back at your desk on time.

3.        At home or at a corporate office.... You can wait until lunch and then do something longer and more intense.  Pray.  Meditate.  Leave behind your iPhone/PDA, pager, cell phone so your Sanctuary can be uninterrupted.

THE MAIN OBJECTIVE: Remove yourself totally from your work so you can return refreshed, re-energized and refocused.