EPISODE 023 | APPLE PODCASTS | SPOTIFY

Our episodes to date have been relatively deep and hopefully, given you a huge amount to think about, so I felt it was time for something a little more light-hearted, yet still something of significant value … this is definitely more of a refreshing topic, quite literally!

Have you ever wondered why some of your most brilliant ideas seem to pop up when you’re least expecting them? I definitely have, and just the other day, it happened to me in the most clichéd of places – the shower!

I had been puzzling over the final structure of our upcoming goals masterclass, I knew something was missing and after spending several days surrounding by notes, plans, layouts, when I finally stopped thinking about it and was in an ‘unrelated to work’ environment, suddenly the perfect solution was completely clear in my mind.

It was one of those moments where everything just seemed to click into place, and the path forward became clear.

And it got me thinking… Why does this happen? It’s certainly not the first time I have worked complex issues out when I have completely stepped away from work. I wondered if there is some kind of secret to this, and if so, how can we tap into it, so we are forever solving our complex problems!

The Science of Creativity & Relaxation

You know, it's fascinating when you start to peel back the layers of our everyday experiences and discover the science that's often at play, quietly orchestrating moments of sudden clarity and creativity. Today, we're exploring just that – the intriguing interplay between relaxation and our brain's ability to solve complex problems.

It turns out, there's a whole body of scientific research dedicated to understanding this phenomenon. Neuroscientists have found that when we're relaxed, our brain enters a state quite different from when we're actively focusing on a task. This state is known as the 'default mode network.'

So, what is the default mode network? Imagine it like a backstage crew in a theatre, working diligently behind the curtains while the main actors – or in this case, our conscious mind – take a break. This network connects different parts of the brain and becomes more active when we're not focusing on the outside world but are instead, daydreaming, meditating, or engaged in any routine, mundane activity – exactly like taking a shower.

You see, when we step away from a problem, especially after a period of intense focus, we give our brain the chance to shift gears. We move from a state of concentrated effort to a more expansive, open mode of thinking. This transition allows different parts of our brain to communicate, exchanging bits of information and insights that we might not consciously connect when we're in a state of focused work.

It's during these moments, when our guard is down and our mind is wandering freely, that creativity strikes. The brain's default mode network is weaving together thoughts and memories, often leading to those sudden 'aha!' moments – moments of insight that seem to come from nowhere but are actually the result of this deep, background processing.

And speaking of the brain's incredible ability to process and connect information behind the scenes, let's not forget the vital role that sleep plays in this intricate dance of creativity and problem-solving. Scientific studies have consistently highlighted sleep as a critical period where our brain is anything but resting. In fact, during sleep, our brain is hard at work, consolidating memories, making sense of the day's experiences, and, yes, continuing to puzzle through those problems that we've left on the back burner.

It's not uncommon to go to bed with a problem and wake up with a solution. This isn't merely a happy coincidence; it's a testament to the power of the subconscious mind doing its heavy lifting whilst we're in slumber. During the various stages of sleep, especially during REM cycles, our brain is actively organizing thoughts, forging new connections, and even rehearsing skills.

What this all points to is a profound truth: our brain's capacity to solve problems extends well beyond our waking and most focussed hours. By honouring our need for rest and sleep, we're not just recharging our batteries; we're also setting the stage for those eureka moments that can come upon us when we are switched off.

So, what does this mean for us as entrepreneurs and creative thinkers? It means that embracing relaxation, allowing ourselves those moments of apparent idleness, isn't just a luxury – it's a necessity. It's a crucial part of how we unlock our best, most innovative ideas.

Sometimes, the best way to solve a complex problem isn't to keep pushing against it. Instead, it might just be to take a step back, relax, and let your mind wander into the uncharted territories of the default mode network.

As we look more into our default mode network and really understand our need for rest, we're realising something quite powerful as we are looking for ways to innovate and succeed. Embracing those moments of relaxation and sleep isn't just a break from the work—it's such an important part of the work itself.

So, let's definitely not underestimate the profound impact of stepping back. In our next segment, we'll explore how to strategically incorporate breaks and structured downtime into our hectic lives as entrepreneurs. Because, believe it or not, those moments of 'not working' could be when your next big breakthrough is just around the corner.

The Importance of Taking Breaks

We’ve looked at the revelations of the default mode network and the subconscious problem-solving powers of sleep, let's shift our focus to something equally vital: the importance of taking breaks. Yes, the importance —because there's truly a skill to stepping away at the right times, for the right reasons, and in the right ways.

Numerous studies and, honestly, my own experiences as an entrepreneur have taught me that breaks aren't just nice; they're necessary.

One study that particularly resonates with me—and I'm sure will with you, too—comes from the Draugiem Group, which used a computer application to track employees' work habits. They found something startling: the most productive employees weren't those who worked longer hours, but those who took regular, short breaks. They found that every 52 minutes of work followed by a 17-minute break led to a surge in productivity.

Now, I'm not saying you've got to watch the clock and follow that exact pattern, but there's a clear message here: your brain needs a breather to replenish. It's like hitting the reset button. You come back refreshed, ready to tackle complex tasks with renewed vigour.

So how do we structure these breaks into our day? Well, I'm a big advocate of listening to your body and mind. Start by planning your most challenging tasks for when you know you're at your peak performance—usually in the morning for most of us. Then, simply allow yourself to take breaks once you have completed a task and when you feel your concentration begin to wane, don’t fight it, it’s best to step away, focus on a more mundane task and then come back to your desk.

These breaks don't need to be long or elaborate. A walk around the block, a quick tidy of the kitchen, making yourself a cup of tea, or just stepping outside to feel the sun on your face, the latter being my favourite.

And for the sceptics out there, let's bring in some more science. The human brain operates in high gear for about 90 minutes, as noted by sleep researcher Nathan Kleitman. After that, we naturally crave a rest. That's your brain signalling for its well-deserved break, aligning with what's known as the 'ultradian rhythm.'

Incorporating downtime isn't just about short-term gains in productivity; it's about your health and long-term success. Regular breaks can reduce stress, prevent burnout, and maintain a work-life balance that's not only sustainable but also conducive to creativity and general happiness.

And let's not forget, it's during these downtimes that we often stumble upon our greatest ideas—those shower moments. So, let's not undervalue the power of pressing pause. Let's embrace it as a strategic method.

I would love you to reflect on your break habits. Have a think for a moment, do you feel like your break are currently helping you? Do you include proper, quick breaks in your day, time to step away from your desk or whatever it is you are focussed on?

And if so, are they opening up space for creativity and problem solving to flourish? If not, it might be time for a change. It might be time to make sure you are prioritising these as equally as you are focussed on getting your tasks completed.

Practical Steps to Harness Your Best Ideas

So we've recognised the value of breaks, and we’re feeling ready to make the most from them, now let’s looks at how we can cultivate a mindset that not only allows but actively fosters creativity outside of our day-to-day workspace.

Mindfulness is a powerful tool in this process. It's not just about meditation; it’s about being present and aware in the moment. When you're fully engaged with the present, your mind isn't thinking about the past or worrying about the future—it's free to explore new ideas.

Try starting with just five minutes of mindfulness a day. Focus on your breath (in fact I have more about breathwork in an up-and-coming episode), the sounds around you, or the details of an object. It's about quality, not quantity.

Another method to spark creativity is through walks outside. The Japanese practice of 'forest bathing,' shows us the calming power of nature. It's proven to reduce stress and increase mental clarity. But you don't need a forest; any natural setting will do. The goal is to immerse yourself in the natural world, absorbing its beauty and allowing it to replenish your mental reserves.

And let's not forget the importance of 'unplugged' time. In our digital day-to-day, we're constantly bombarded with information and demands for our attention, from social media, emails, news, calls, phone messages … the list goes on. It’s vital to disconnect often. Schedule time where you turn off your phone, step away from the computer, and disconnect from the constant stream of emails and notifications. This is your time to let your mind wander without the ping of a new message pulling it back.

It starts with intention. Intentionally set aside time for these practices, even if it’s just a few minutes. And be patient. Creativity doesn't always work on our schedule—it needs space to breathe and grow.

YOUR EXAMPLES

We've talked about the power of mindfulness, the beauty of nature, and the clarity that comes with unplugging from our digital lives, and having encouraged you to unplug from social media, I do love the way social media allows us to be connected in wholly positive ways, at the right time in the day. I love receiving your messages, and from these, I have loved replying to your questions, whether simply by messages and there have been a few times where the question has quite magically fitted in with exactly something I have been working on, and it has been brilliant to chat through your scenarios, and double check what I’m working on aligns and helps with that exact scenario, it makes sure everything I create is wholly practical and helpful, not just from my own experience, but when it’s applied to others too.

One story I would love to share is a story from Helen, a graphic designer and a regular listener of our podcast. Helen recently sent me a DM when she was feeling particularly stuck with an issue with a client. It coincided with me researching this episode, so I suggested we jump on a quick phone call to speak. When we spoke, I listened to her situation and I knew that she actually already had the answer herself, so I suggested that she stopped thinking about it and take a step away from her desk. She took her dog for a walk by a lake near her home. She left her phone behind, to help her properly disconnect.

As she focussed instead on the surroundings, rather than the problem she was dealing with, she said literally within a few moments, she gained clarity and the solution came to her. She returned home and, within an hour, she had mapped out how she was going to work through the issue that she had been pondering on for several days. She explained that so often when she takes breaks, instead of disconnecting, she will read the news, or watch a TV series … the difference this time was when she actually disconnected and purposefully didn’t focus on anything.

Now, I would LOVE to hear from you, either if you have a similar example or if after listening to this episode, you have tried it and you had a mini breakthrough moment. What’s your story, I would love to hear it. When did you last experience a moment of unexpected inspiration, was it when you were disconnected? Maybe it was while you were cooking dinner, driving a usual route in the car or playing with your kids?

I would love to hear from you. You can email my team at news@philippacraddock.com or contact me directly on Instagram, where I’m @philippacraddock.

I would love you to take a moment to think about your unique experiences. Reflect on those unexpected sparks of genius and consider how you can create more opportunities for them in your daily life.

As we come to the end of today’s episode, I want to leave you with a gentle but powerful reminder: Embrace the art of the break. Those quiet moments when you step away from the hustle—those are the times when creativity likes to sneak in and surprise you. So, I encourage you—no, I urge you—to take deliberate breaks. Make them a non-negotiable part of your day and week.

Just before I say goodbye this week, if today’s episode resonated with you, if you haven’t already, definitely follow me on Instagram - as a reminder I’m @philippacraddock - for daily insights and sign up for our Thursday newsletter, where I share further resources each week.

It’s been a pleasure as always, and I hope today’s topic has sparked a new perspective on the power of stepping back. Remember, in those moments of pause, lies the potential for your greatest ideas, your greatest growth.

Thanks for being with me, for sharing your time and energy.

With huge love,
Philippa x