As you know, a good recovery is the key to be efficient. It’s true in sport, and it’s also true in work. That’s why I wanted to write this topic. I’ll share with you some technics and exercises I enjoy doing between two deep work sessions. I hope you’ll share yours too. Indeed, the goal of this topic is to list all the best practices of the community to recover energy and boost the productivity.
A related topic have already been created, but I want to make something more complete.
First, there are technics given by JM that everybody already knew. But I will list them for a little reminder :
- The Prostatic Refreshment (“rafraichissement prostatique” in French): to raise your energy level and vascularize your internals organs.
- The Cold Shower : to be fully awake and do your magic deep work.
- The Cardiac Coherence : to regain focus.
Now I’ll tell you what I do personally between my deep work sessions. My favorite recovery method is to do some exercises with a small elastic band like this one:
The goal of the exercises is to stretch muscles which are constantly shortened because of the sitting position. Conversely, I try to contract muscles which are constantly elongated. As you know, we are not made to stay on our ass during hours, but we haven’t choice if we want to make money and so, live as free men. That’s why I always try to reduce bad effects caused by the sitting position
Basicly, shortened muscles are:
- Chest (and the front shoulder)
- Finger Flexors
On the opposite, muscles which are elongated in sitting position are:
- Large Backs
- Back of Shoulder
- And almost all the muscles off the back in fact
So there are plenty of exercises that you can do in order to stretch shortened muscles and to contract elongated muscles. Here is my selection of exercises for each muscles
Abs : I don’t do anything for the abs, but you can have a good stretch by doing crunch on a Swiss Ball.
Fingers flexor : I don’t do a special exercise for this. But I pull my fingers back, a hand after another, slowly and gradually until you have a good stretch.
Trapezius, large backs, back of shoulders :
Lumbar & quadriceps : I don’t do any special exercise for these muscle but lumbar are also worked when you do the Romanian deadlift. For the quads, you can hardly contract them by doing leg extension (but the set up isn’t so easy with an elastic band).
I don’t do all these exercises between each deep work. I just pick some of them and I make quite long sets (around 20 and 50 repetition per exercise). My goal isn’t to make a sport training but just to break the position I take when and when. It’s to make the blood “circulate" as they say. I change my selection of exercises each recovery time. I like to move the upper body first and then the lower body.
There are so many other exercise and technics existing to correct a bad body position. You can find some good information about the postural correction:
In these videos:
In this book
There are some other activity that I do after a deep work :
- I’m going for a walk : just few minutes in my garden to breathe the fresh air and create a thermal “shock” between the cold of winter and the warmth of my home.
- I make a coffee : I love coffee, so it’s like a reward for me. I’m used to drinking it, so I don’t really feels the after effect (but I didn’t feel the boost too)
- I go to the restroom : There is nothing worse than lose your focus because you have to go to the toilet, so I take advantage of the breaks to do so.
- I eat something : not something hard to digest, just few nuts or a fruit for example.
Here’s what I do in general. I invite you to share with the community your personal activity between two deep work sessions. I’m sure we can help each other with this and so, be more efficient .
Thanks for reading me, work hard guys