Not just any lunch will do, however. The most powerful lunch breaks have two key ingredients—autonomy and detachment.

Autonomy-exercising some control over what you do, how you do it, when you do it, and whom you do it with—is critical for high performance, especially on complex tasks. But it‘s equally crucial when we take breaks from complex tasks. ˝The extent to which employees can determine how they utilize their lunch breaks may bejust as important as what employees do during their lunch,˝ says one set of researchers.

Naps, research shows, confer two key benefits:They improve cognitive performance and they boost mental and physical health.

While naps between thirty and ninety minutes can produce some long-term benefits, they come with steep costs. The ideal naps those that combine effectiveness with efficiency—are far shorter usually between ten and twenty minutes.


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As the researchers note, ˝A break causes an im-provement that is larger than the hourly deterioration.˝That is, scores go down after noon. But scores go up by a higher amount after breaks.

Short breaks from a task can prevent habituation, help us maintain focus, and reactivate our commitment to a goal. And frequent short breaks are more effective than occasional ones.

researchers suggest that organizations ˝introduce physically active breaks during the workday routine.˝Regular short walking breaks in the workplace also increase motivation and concentration and enhance creativity.

Talking with coworkers about something other than work—are more effective at reducing stress and improving than either cognitive breaks (answering e-mail) or nutrition breaks(getting a snack).

Nature breaks may replenish us the most. -Being close to trees, plants, rivers, and streams is a powerful mental restorative, one whose potency most of us don‘t appreciate.


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Ample evidence has shown that adults perform best on this sort of thinking during the mornings. When we wake up, our body temperature slowly rises. That rising temperature gradually boosts our energy level and alertness and that, in turn, enhances our executive functioning, our ability to concentrate, and our powers of deduction. For most of us, those sharp-minded analytic capacities peak in the late morning or around noon.˝

In short, all of us experience the day in three stages—a peak, a trough, and a rebound. And about three-quarters of us (larks and third birds) experience it in that order. But about one in four people, those whose genes or age make them night owls, experience the day in something closer to the reverse order—recovery, trough, peak.


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핵심 자원: 고객에게 가지 명제를 제공하기 위해 피력, 기술, 제품, 시설, 장비, 자금, 브랜드.

핵심 프로세스: 기업이 지속적이고 반복적이면서 대규모의 관리 가능한 방식으로 고객가치 명제 약속을 지키는 방법.


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Since de Mairan‘s discovery nearly three centuries ago, scientists have established that nearly all living things—from singlecell organisms that lurk in ponds to multicellular organisms that drive minivans—have biological clocks. These internal time keepers play an essential role in proper functioning. They govern a collection of what are called circadian rhythms (from the Latin circa [around) and diem [day]) that set the daily backbeat of every creature‘s life.


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