The One High-Performance Habit You’re Probably Skipping
Written by Tee McConnell, High Performance Health Coach
Tee McConnell is a high-performance health coach, registered nurse, and founder of NuLeaf Nutrition. She helps busy professionals unlock next-level energy, mental sharpness, and physical strength.
How strategic mini breaks can unlock more energy, clarity, and success without slowing you down. In today’s hustle-driven world, success is often equated with nonstop productivity. For CEOs, entrepreneurs, and ambitious professionals, the pressure to perform can feel relentless.
But here’s a truth that more high achievers are beginning to embrace:
Stress + Rest = Growth.
That formula comes from the book “Peak Performance” by Brad Stulberg and Steve Magness, and it applies far beyond the world of sports. Whether you’re running a business, leading a team, or chasing big goals, your growth hinges not just on how hard you work, but on how well you recover.
Unfortunately, most of us have the stress part dialed in. It’s the rest we tend to skip.
The science behind strategic pauses
Rest isn’t a luxury. It’s a biological requirement for sustainable high performance.
Neuroscientist Dr. Andrew Huberman explains that most people can only maintain deep, focused attention for 45 to 90 minutes at a time.
Beyond that, performance dips and cognitive fatigue set in.
Even brief breaks can reset your brain. A 2011 study from the University of Illinois found that short, strategic pauses significantly reduce “vigilance decrement”, the decline in attention and efficiency that occurs when tasks are performed for prolonged periods without rest (Ariga & Lleras, 2011).
These breaks don’t just prevent burnout, they enhance creativity and decision-making. That’s because stepping away activates your brain’s default mode network (DMN), a network responsible for reflection, creative thinking, and problem-solving.
It’s no coincidence your best ideas come in the shower or on a walk. That’s your DMN doing its job, activating when your brain finally gets the chance to breathe.
These short windows of rest aren’t just helpful, they’re transformational. I saw that firsthand while working with a powerhouse of a client.
Real-life results: From foggy to focused
I once worked with an incredible woman, an executive, a mom, and a nonstop achiever. She was running on fumes. Her energy was low, and brain fog was starting to interfere with her performance.
When I suggested taking mini breaks throughout her day, she was skeptical. “I don’t have time for that,” she told me.
So we started small:
A 5-minute walk after an hour of focused work
Swapping the third coffee for a quick stretch and hydration
Eventually, a full unplugged day each month with no email or meetings
The shift was powerful. Her energy returned. Her clarity sharpened. And she began performing, not from exhaustion, but from alignment.
What changed?
She stopped pushing through fatigue and started giving her brain the rest it needed to recharge.
How to add mini breaks to your day
You don’t need a vacation to start seeing the benefits of rest. You just need intention. Try these:
The 50/10 rule
Work for 50 minutes, then take a 5-10 minute break. Stand up, stretch, or take a lap around the office.
Micro-movements matter
Even 2 minutes of walking or stretching lowers cortisol and improves focus.
One unplugged hour per day
Block time each day with no meetings or emails. Use it for deep work or deep rest.
Schedule a no-work day monthly
Protect a full day once a month to recharge and disconnect. You’ll return stronger and sharper.
Final thought: You don’t grow in the grind
We’ve been conditioned to believe that more output equals more success. But the truth is, your next level doesn’t come from pushing harder; it comes from recovering smarter.
Mini breaks aren’t laziness. They’re a performance tool.
And the most successful people in the world?
They’ve mastered the art of the pause.
Read more from Tee McConnell
Tee McConnell, High Performance Health Coach
Tee McConnell is a high-performance health coach, registered nurse, and founder of NuLeaf Nutrition. She helps busy professionals elevate their competitive edge by focusing on their health, improving energy, mental clarity, and resilience through science-backed strategies. As a U.S. military veteran, Tee brings a grounded, results-driven approach that blends practical tools with powerful mindset work. Her mission is to help leaders feel strong in their bodies and unshakable in their purpose, without burning out.
References:
Brad Stulberg & Steve Magness. Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success. - Ariga, A., & Lleras, A. (2011). Brief and rare mental 'breaks' keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 118(3), 439–443. - Huberman, A. (2023). The Huberman Lab Podcast.
