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The opinion of scientists: We do not have time, because we have little rest

We talk about the brain, relaxation and effectiveness.

Rest less, keep up with everything, develop, build a career and be no worse than others – the main agenda on freelance forums and chats.

We joyfully pick up these beliefs, hammer on everything, dive headlong into work without days off and holidays for the sake of a lofty goal – to achieve the approval of others and compliance with the imposed stereotypes about a successful freelancer.

After a year or two, we begin to notice a discrepancy between the picture with the happy dude on the beach and the reflection in the mirror. He is happy and successful, but we are still not very.

A typical freelancer is a tired person with bags under his eyes who does nothing in time.
A typical freelancer is a tired person with bags under his eyes who does nothing in time.
For this article, we have collected three major objections of freelancers about the rest, have searched a bunch of studies and interviewed doctors. In the course of studying the issue, we found out that we are killing our productivity due to the lack of normal sleep, sports and rest. Their absence makes the path to success longer, complex and dangerous.

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I work a lot and study, almost never relax
In vain. The book Psychology of Fatigue: Work, Effort, and Control, University of Cambridge, presents the results of studies that people who work a lot without rest breaks put more effort into solving problems, compared with those who fully relax.

Rest from mental work is an indispensable criterion for processing information. Our main thoughts occur when we do not think about anything. The brain connects your thoughts, makes decisions and throws ideas.

Let’s see how it works. In neurophysiology, three modes of brain function are distinguished:

Passive mode network (default system) – when we take a break from mental tasks.
Significance revealing network – when we are focused on ourselves (meditation).
Central Executive Network – when we think hard about something.
The picture was taken from a lecture by Andrei Kurpatov “Brain: instructions for use”.
The picture was taken from a lecture by Andrei Kurpatov “Brain: instructions for use”.
The picture shows that during the break from intellectual work, the brain works more actively than when we think hard.

Imagine that you can’t solve a problem in any way. We went through a bunch of options, got confused and very tired. When you think what you think – the central executive network of the brain works, at this time you accumulate information. To quickly find a solution, you need to run a default system, then the brain will be able to process the information and draw conclusions. To do this, just stop thinking, do something else – clean the room, have fun with friends, engage in meditation or a hobby.

Efremov Andrey Vladimirovich
psychotherapist, hypnotherapist
In moments of rest, various parts of the brain begin to communicate with each other.

The brain connects scattered thoughts, gets access to memories, continues to build neuronal connections. That is, after the learning process – the brain continues to learn “in the background” (research data from the medical journal Science direct).

I don’t have time to play sports, because I have a lot of work
People have evolved in conditions of increased physical activity. Therefore, the brain works well if you exercise. Brain neuroplasticity can be improved in just one 30-minute session of physical activity, with noticeable changes after just 15 minutes of exercise (US National Institute of Health study). A regular 30-minute run will increase your performance, memory, and ability to plan at times.

Running for 30 minutes increases brain activity, improves the areas that are responsible for planning and memory.
Running for 30 minutes increases brain activity, improves the areas that are responsible for planning and memory.
When we deprive ourselves of physical activity, less oxygen enters the brain, its blood supply decreases – we become sluggish, weary quickly, we concentrate less and we perceive new information poorly. If physical activity is enough, we feel better and become more productive:

The production of neurotransmitters dopamine (motivation), serotonin (pleasure) and norepinephrine, which are involved in building neural connections, increases – the brain accelerates, we become productive.
The amount of BDNF protein is growing – the protein stimulates the development of neurons and is involved in the formation of long-term memory.
Regular brisk walking or slow running (with a pulse of up to 150 beats per minute) will increase blood supply and oxygen level in the brain, respectively, your mental abilities. A study is published at the US National Library of Medicine that says that walking long distances improves creative thinking (US National Library of Medicine study).

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