How do you balance breaks and rewards with your long-term goals?

3 The timing of breaks and rewards

Another important factor is when to take breaks and reward yourself. You don't want to interrupt your flow or lose your momentum, but you also don't want to push yourself too hard or too long. A good rule of thumb is to follow the Pomodoro technique, which involves working for 25 minutes and then taking a 5-minute break. After four cycles, you take a longer break of 15 to 30 minutes. You can also reward yourself after completing a task, a project, or a goal.

4 The balance of breaks and rewards

Of course, you can't just take breaks and reward yourself all the time. You need to find a balance that allows you to enjoy the process and the outcome, without compromising your quality or quantity of work. A good way to do that is to set SMART goals, which are specific, measurable, achievable, relevant, and time-bound. This way, you can track your progress, evaluate your results, and adjust your actions accordingly.

5 The challenges of breaks and rewards

Sometimes, you might face some obstacles or difficulties in using breaks and rewards effectively. For example, you might feel guilty, anxious, or distracted when you take a break or reward yourself. You might also face external pressure, expectations, or distractions that interfere with your schedule or plans. To overcome these challenges, you need to be flexible, resilient, and assertive. You need to remind yourself of your purpose, prioritize your tasks, and communicate your boundaries.