Creative Breaks At Work

I used to think success meant working harder than everyone else. Now I understand the most creative work happens when we're in a state of play. This shifted everything for me. Most founders optimize for efficiency and productivity, but they're missing the secret ingredient: psychological safety to play and explore. When I built systems that created space for play instead of consuming it, my creativity exploded. 7 principles that transformed my approach to work: 1. Schedule Unstructured Time Block time for activities with no predetermined outcome. This is when the best ideas emerge. 2. Create Sacred Play Dates I schedule play dates with myself that are as non-negotiable as my most important meetings. They're not optional - they're essential. 3. Design For Spontaneity Your physical environment shapes your mental state. I intentionally design spaces that spark curiosity and playfulness rather than just efficiency. 4. Value Process Over Product When I stopped fixating on outcomes and learned to love the process, my work quality skyrocketed. Joy in creation is the ultimate competitive advantage. 5. Embrace The Social Element Surround yourself with people who celebrate failure as part of exploration. Play thrives in communities where judgment is suspended. 6. Move Your Body I rediscovered physical activities that made me lose track of time as a child. Your body is an instrument of play, not just a vehicle for your brain. 7. Build Systems That Create Freedom When your business runs on systems, your life runs on freedom. The right systems don't constrain creativity - they unleash it. Most founders have it backward. They build companies that consume their creativity rather than fuel it. They optimize for efficiency at the expense of innovation. I've learned that the $20M founder doesn't just build profitable businesses - they build environments that generate endless creative energy. Einstein was right: "Play is the highest form of research." __ Enjoy this? ♻️ Repost it to your network and follow Matt Gray for more. Want help implementing this strategy in your own brand? Send me ‘Freedom’ and I’ll share how we can support. For action-takers only, not info collectors.

 Most people taking my Applied Improv classes want to learn how to “think faster on my feet.” They’re asking to learn the secret of #spontaneity and they’ve come to the right place because becoming seamlessly spontaneous is exactly what improvisers achieve.. There’s a widespread perception that improvisers are quicker thinkers than others. Viewed from the audience, improvisers seem to rapidly scroll through many mental options before acting- hence “thinking fast.” Actually, by simultaneously letting go of the need to judge possible responses and having the self-confidence to deal with whatever comes up, they ACT fast. It’s about making a choice from a menu of limited options without needing to evaluate that choice. The first step to learning to “think faster” is to UNLEARN the habitual, plodding mental gymnastics that foster “slow thinking.” Anyone can become more spontaneous by understanding what keeps them in the self-chosen, “delayed action lane.” It's the self-talk that floods our consciousness between a stimulus and our response that keeps us from acting fast. It’s not that the making of choices is harmful to spontaneity. It's the decision process that slows things down. The solution is to shorten the time between the stimulus and the response, between the thought and the action. Start developing your spontaneity potency by: 1- limiting your analysis of options. 2- Trusting your gut 3- Becoming comfortable with surprise. 4- Letting go of things you can’t control. Connect if you’d like to know more. #improv #appliedimprov #analysisparalysis #trustyourintuition

I don’t get my best ideas in forced ideation meetings. I get them during my 45-minute disconnect sessions. Most people think innovation comes from working non-stop. But real breakthroughs don't come from grinding harder - they come when you step away from: - Work - Screens - Constant hustle Research from UC Berkeley shows a striking finding: taking regular breaks from technology boosts creativity by 60%. Bill Gates does this through an annual think week - where he lives in an off-grid cabin in the woods just to disconnect and think. But that’s not an option for you and me, so here are my easier alternatives that consistently lead to breakthrough ideas: 1. Tech-free nature walks ↳ Nature walks without my phone force me to notice things I'd usually miss. The fresh air clears mental clutter, and new environments spark unexpected connections. ↳ Moving outdoors boosts my energy, making me feel more refreshed and open to new ideas. 2. Doodling and mind mapping ↳ It allows me to visually explore ideas and connect dots I'd normally overlook. ↳ The freeform process helps me think without constraints while giving my brain a productive break. 3. Zero-pressure brainstorming ↳ I ask “What if?” questions when there’s no need to do so, and welcome every idea without any judgment. ↳ It leads to bold, unexpected solutions because no idea is off-limits. ↳ By exploring all possibilities, I find more innovative answers. Following this routine fuels the kind of creativity that sets you apart. This intentional disconnection creates space for breakthrough ideas that others miss while stuck in their daily grind. What's your favorite way to disconnect? Has it ever led to an unexpected breakthrough? #breaksessions #productivityhack #personalgrowth

I went blank and it scared me. I’ve been running my social media agency for 4 years now. Most days, ideas come naturally. But there are days when my brain just shuts down. No sparks. No flow. Nothing. That’s a creative block and when your business literally depends on that,, it’s frustrating. Here’s what helps me get out of it: 1. Write everything down Good idea, bad idea, nonsense scribbles- I put it all on paper. Funny thing is the “bad” ones sometimes turn into my best work later. 2. Step away I go for a walk, pick up a paintbrush, even try pottery. Basically, anything that makes my brain work in a different way. Reading helps too, books like Manifest or The Power of the Subconscious Mind always shift my perspective. 3. Talk to people in the same boat A quick chat with another founder is underrated therapy. They get it and often their stories spark new ideas for me. 4. Sleep Obvious but important, when I’m low on rest, creativity is the first thing that dies. Creative block isn’t the end of the world. It’s just a reminder to pause, reset, and come back stronger. How do you deal with yours? #creativity #marketing

Creators are facing a mental health crisis, and now there’s data to prove it. As a member of the Creator Advisory Board at Creators 4 Mental Health, I’ve been closely following their recent benchmark study on creator mental well-being. The findings paint a clear picture of an industry under pressure: ✨ 62% of creators experience burnout ✨ 69% face financial insecurity ✨ 58% say their self-worth declines when content underperforms This is a workforce that powers a 300 billion dollar economy yet operates without many of the protections or benefits of traditional employment. Many creators function as small businesses, often managing teams, deadlines, and income instability without the resources that support long-term sustainability. 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐭𝐡𝐢𝐧𝐠𝐬 𝐜𝐫𝐞𝐚𝐭𝐨𝐫𝐬 𝐜𝐚𝐧 𝐝𝐨 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐩𝐫𝐨𝐭𝐞𝐜𝐭𝐢𝐧𝐠 𝐭𝐡𝐞𝐢𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡: 1️⃣ 𝐁𝐮𝐢𝐥𝐝 𝐨𝐫 𝐣𝐨𝐢𝐧 𝐚 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐥𝐢𝐤𝐞 REACH. Having a trusted group of peers who understand the pressures of this work can make a huge difference. Surrounding yourself with others who share knowledge, experiences, and support helps reduce isolation and sustain creativity over time. 2️⃣ 𝐃𝐢𝐯𝐞𝐫𝐬𝐢𝐟𝐲 𝐲𝐨𝐮𝐫 𝐫𝐞𝐯𝐞𝐧𝐮𝐞. Depending solely on one platform or one income stream increases financial and emotional stress. Expanding to multiple forms of monetization (brand deals, products, subscriptions, events) creates flexibility and long-term security. 3️⃣ 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐫𝐞𝐬𝐭 𝐚𝐧𝐝 𝐭𝐢𝐦𝐞 𝐨𝐟𝐟𝐥𝐢𝐧𝐞. Constant connectivity is not the same as productivity. Schedule breaks, take days off social media, and give yourself permission to recharge. True creativity comes from rest, not exhaustion. 4️⃣ 𝐑𝐞𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐩𝐮𝐫𝐩𝐨𝐬𝐞. Remember why you started creating in the first place. Success metrics will always change, but your purpose is the anchor that keeps you grounded when algorithms and trends shift. That’s also why James Petrossi, Manasi Patil, and I wrote LEAVE THE FEED: to remind creators that stepping back isn’t failure. It’s how you build something sustainable.

Rest, Boredom and Creativity. I used to believe that rest is time away from work. My mother used to tell me to take a break and find balance, but I didn’t understand it up until recently, that we need to step away to come back rejuvenated. A well-rested brain is a creative brain. In our hyper-connected world, it's easy to overlook the importance of rest. Without rest, diminished inspiration, and unidimensional perspective stare me in the face. In his TED talk on the impact of creative sabbaticals, graphic designer Stefan Sagmeister talks about how obsession with art can begin to destroy the art itself. It can translate into stagnation or even burnout. Contrary to general perception, artists need to waste time to get work done. We need idleness and we need creative rest. If we think back about our childhood – boredom opened tiny windows of wonder. It made your mind travel to strange places and conjure stories. Boredom is curiosity’s predecessor and rest’s cousin. Our brain is on 24/7. Our brain cells are doing the constant work of communication. Neuroscientists say it’s critical for brain health to allow yourself to be bored from time to time. Filmmaker and actor Greta Gerwig says, “You need to reach a level of boredom to make anything. But I worry that we’ve lost that capacity, which I think maybe erodes creativity.” We also seem to have lost the ability to rest. Relaxing now means a numbing retreat to our phone screens. Sleep specialist Rubin Naiman has come up with an apt word for our exhaustion – ‘T’wired’ – too tired and too wired. Real rest, he says is intentionally cultivating a state of calm. It’s about stepping on the brakes and coming to a full stop. For me, rest goes beyond simply getting a good night's sleep (although that is undeniably crucial). It's about finding balance and incorporating intentional pauses into our daily lives. It could be taking a mindful walk, spending time with loved ones or engaging in a hobby that brings us joy. Two studies published in Scientific Reports recently conclude that birdsong lets us engage in ‘soft fascination’ which captures our attention but also allows us to replenish. Listening to birds is good for our mental well-being. By consciously carving out time for rest, we can replenish our artistic reservoirs. In the quiet interludes, we can listen to the whispers of our inner voices. It allows introspection, and this self-awareness is important for us to iterate and better ourselves in our work. Also, rest is not solely an individual pursuit—it should be championed within our workplaces and communities, for optimized productivity. Let’s strike that balance between focused effort and purposeful rest. Share your favorite ways to unwind and recharge. #RestAndCreativity #BalanceMatters #EmbracingWellBeing #ProductivityRevolution

The Weekend Paradox Hey #StartupFounders,  I have always struggled on weekends. Raise your hand if this sounds familiar:   👉 You want to unplug on weekends, but your brain won’t stop racing about next week’s goals.   👉 You try to spend time with family, but guilt creeps in because “you could be working.”   👉 You end up in a weird limbo—half-working, half-parenting/partnering, fully exhausted.  As an early-stage entrepreneur, weekends can feel like a lose-lose battle. But here’s the secret: Your weekends aren’t about choosing between work and life—they’re about designing a rhythm that fuels both.  Here’s how to escape the paradox:  1. Flip the Script: “Recharge” ≠ Doing Nothing   Burnout doesn’t come from working hard—it comes from working without purpose. Use weekends to strategically refill your tank:   - Physical recharge: Sleep in, hike, or sweat out the stress.   - Mental recharge: Read a book unrelated to your industry.   - Emotional recharge: Laugh with friends, play with your kids, or call someone who inspires you.   Even 2 hours of intentional recharging beats 8 hours of anxious scrolling.  2. The 4-Hour Rule If you can’t ignore work, compromise: Block 4 hours (max!) for focused, high-impact tasks. Use this time to:   - Plan next week’s top 3 priorities.   - Review metrics (no endless analysis—just insights).   - Write down lingering ideas to “get them out of your head.”   Then shut it down. This creates closure so you can fully engage elsewhere.  3. Guilt-Free Family Time: Be a CEO, Not a Zombie   Your family doesn’t need “more time”—they need more you. Try this:   - Schedule a 90-minute “highlight”: A board game, cooking together, or a walk. No phones.   - Explain your hustle: Kids/partners resent silence more than busyness. Say, “I’m building something big, and I need your support. Let’s make Saturday mornings our time.”   When you’re present, even briefly, guilt fades.  4. Protect Your Future Self   Founders often grind weekends because they’re reacting to chaos. Break the cycle:   - Sunday PM Power Hour: 60 minutes to organize emails, set Monday’s agenda, and tidy your workspace. Future-you will high-five present-you.   - Delegate 1 Thing: Hand off a weekend task (e.g., social media scheduling) to a VA or tool. Your time > $20/hour.  5. This Too Shall Pass   Early-stage startups are relentless—but this phase won’t last forever. You will reclaim weekends someday. For now:   - Track small wins: “I spent 2 hours offline” or “I finally fixed that bug” matters.   - Forgive yourself: Some weekends will be 80% work. Others, 80% family. Progress > perfection.  This weekend, try one thing: Block 2 hours for pure joy (work or play) and 2 hours for pure rest. See how it changes your Monday momentum.  Because sustainable success isn’t built in 7-day sprints—it’s built by founders who know it’s a marathon and completing is more important than winning.  #FounderLife #Startup #WorkSmart #NoGuilt

I just got back from a trip. And it reminded me of something most people building a personal brand forget: => You can't create authentic content when you're running on empty. When you're constantly producing, posting, engaging - without ever stepping back - your content starts to feel flat. Repetitive. Because you are!! 1) The best content comes from lived experiences I didn't post while I was away. But I came back with ideas. Because I was LIVING, not just documenting. Your personal brand isn't built in front of a screen. It's built in the moments you step away and actually experience life. 2) Your audience can tell when you're burned out Even if you don't say it, it shows. Your captions feel forced. Your energy feels off. Your posts lack the spark they used to have. Taking a break doesn't hurt your brand. It protects it. 3) Rest is part of the strategy I used to think: "If I'm not posting, I'm falling behind." But your personal brand isn't just about showing up. It's about showing up WITH something valuable to say. And you can't do that if you're empty. So if you've been posting out of obligation instead of inspiration: Step back. Take the trip. Recharge. Your audience doesn't need you every single day. They need you PRESENT. Authentic. Energized. And you can't be that if you never give yourself permission to rest. Your personal brand is a reflection of YOU. Make sure you're taking care of the person behind it. #personalbranding #travel #selfcare

Your life outside work shapes 80% of your professional mindset. If you're struggling with motivation or creativity at work, you need to look beyond your desk. Because there's 3 key areas that directly impact your work life: 1. Sleep habits → determine your energy levels ↳ Poor sleep = poor performance, period 2. Physical activity → fuels your brain power ↳ Movement boosts creativity and problem-solving 3. Social connections → affect your emotional state ↳ Quality relationships = better work relationships The science is clear: healthy lifestyle choices create positive work outcomes. Want better focus? Start with your morning routine. Need more creativity? Make time for exercise. Seeking inspiration? Nurture your personal relationships. Your after-hours choices are writing tomorrow's work story. Time to take control of your 24 hours. Not just your 9-to-5. P.S. What's your best non-work habit that boosts your work life?  Mine is morning walks - they set my day right. P.P.S. Remember: Your professional success starts with personal choices. Make them count. #worklife #employees #habits

Want to perform at your peak? Let’s talk about a trap many of us fall into: thinking good sleep is enough. I’ve seen it time and time again: high performers pushing themselves harder, thinking rest means just 7 hours of sleep. But here’s the truth: rest is more than sleep, and ignoring the other types of rest is costing you clarity, energy, and performance. There are 7 ESSENTIAL types of rest every leader needs to thrive. And if you’re a C-suite exec or business leader juggling endless demands, this is your wake-up call to rethink how you recharge. Here’s a snapshot: 1️⃣ Mental Rest: Ever feel like your brain won’t shut off? Constant mental chatter is a sign you need to unplug and reset. Try this: Put your phone down, close your eyes, and daydream for a few minutes. 2️⃣ Physical Rest: Persistent fatigue or muscle tension? That’s your body asking for quality sleep and recovery. Try this: Aim for 7-9 hours of sleep, stretch lightly, or take a hot bath. 3️⃣ Sensory Rest: Overstimulated by tech or noise? Sensory overload is real. Try this: Close your eyes for 10 minutes or step outside for silence. 4️⃣ Creative Rest: Struggling to solve problems or feel inspired? You need creative rest to reignite your imagination. Try this: Read, listen to music, or even paint—something to spark joy. 5️⃣ Spiritual Rest: Disconnected? Lack of purpose? Spiritual rest reminds you of the bigger picture. Try this: Practice gratitude, help others, or spend time in nature. 6️⃣ Emotional Rest: Bottled-up emotions or overwhelm weigh heavy on leaders. Processing them is key to growth. Try this: Journal your feelings or confide in someone you trust. 7️⃣ Social Rest: Ever feel drained by social interactions? It’s time to evaluate who energizes you and who doesn’t. Try this: Spend time with people who recharge you and set boundaries with drainers. You can’t do your best work or lead effectively if you’re running on empty. Building a routine that addresses ALL types of rest doesn’t just make you a better performer, it makes you a better leader. So here’s my question: Which type of rest do you need most right now? #Leadership #HighPerformers #WorkLifeBalance #CareerDevelopment