Active reliefs that support our ability to concentrate

Avoid working on tasks at the same time. It leads to faster fatigue.

Divide tasks into work steps. Proceed step by step.

Alternate between tasks of varying difficulty throughout the day. Activities with high mental demands (analysis) should be followed by activities with low mental demands (routine activities). Plan the workflow accordingly throughout the day.

Examples of active relief are

• Go to the toilet on another floor.
• Use stairs instead of an elevator.
• Making phone calls while standing.
• See colleagues in their office if you have any queries.
• Work on files while standing at the desk / high table.
• Hold conversations with colleagues at the bar table / desk.
• Pick up documents in person or bring them by.
• Leave the office / workplace for breaks.
• Walk longer and shorter distances quickly.

Sitting at his desk, he kept noticing his tense and stooped posture. His back was clearly noticeable after a few hours of work and sometimes hurt. He needed to find a balance.

The next time the phone rang, he got up from his chair and then picked up the receiver. Standing up to make a call wasn’t so bad. He even noticed a positive change in his voice. He also felt more present and more attentive to the caller. So he resolved to make at least 10 calls standing up. He kept a daily tally in his desk calendar and added up the tally marks at the end of the day. This actually gave him a good feeling when he left his desk. The next day, he would keep another tally sheet. He also reactivated the high table from the cellar, which he used to set up at parties. The upright posture when editing texts or working on his laptop did him good.

Her colleague had sent her an email asking for a quick response, even though she was sitting just two offices away from her. She missed the personal conversation.

She tucked the documents under her arm and paid her colleague a visit. She was surprised, but pleased about the personal exchange. On the way back, she remembered that she still needed information from production. Instead of phoning as usual, she went to see her colleagues in person. When crossing the company premises, she walked more quickly, which was good for her. Other issues could be discussed in person. Back in the main building, she decided to take the stairs. As she walked past the elevator, a colleague held the door open for her as it was closing. “That’s very kind of you,” she replied, ”but today I’m using the stairs. Thank you very much.”

Allmer, H. (1994). Psychophysische Erholungseffekte von Bewegung und Entspannung. In R. Wieland-Eckelmann (Hrsg.). Erholungsforschung: Beiträge der Emotionspsychologie, Sportpsychologie und Arbeitspsychologie. Weinheim: Beltz.

Demerouti, E., Fergen, A., Glaser, J., Herbig, B., Hofmann, A., Nachreiner, F., Packebusch, L. & Seiler, K. (2012). Psychische Belastung und Beanspruchung am Arbeitsplatz. Inklusive DIN EN 10075-1 bis -3. Herausgeber: DIN Deutsches Institut für Normierung e.V. Berlin: Beuth.

Leahy, R.L. (2007). Techniken kognitiver Therapie. Paderborn: Junfermann.

Löhr, G. & Preiser, S. (1974). Regression und Recreation – Ein Beitrag zum Problem Stress und Erholung. Zeitschrift für experimentelle und angewandte Psychologie. Band XXI, 4, 575-591.