A “Play First” Warm-Up
This exercise uses the neuroscience of play to prime your brain for creative and innovative thinking. The goal is to intentionally cultivate a state of joy and lightness before tackling a difficult or demanding task, thereby increasing your motivation, curiosity, and ability to make novel connections.
Instructions
- Identify a Challenging Task: Think of a task on your to-do list that requires creative problem-solving, brainstorming, or deep focus.
- Choose a Playful Warm-Up: Before you begin that task, set aside five minutes for a purely playful activity. The only rule is that it should bring a sense of fun and lightness. Examples include:
- A Word Game: Play a quick round of a word association game with yourself or a colleague.
- A Silly Drawing Challenge: Try to draw a familiar object with your eyes closed or using your non-dominant hand.
- Listen to an Upbeat Song: Put on a song that makes you want to dance and allow yourself to move for a few minutes.
- Transition to the Task: After the five-minute warm-up, immediately transition into your challenging task. Notice if your mindset feels any different.
Benefits for Stress Reduction and Burnout Prevention
- Boosts Positive Neurochemicals: Play and joy are known to boost dopamine, a neurotransmitter associated with motivation and curiosity. This can counteract the effects of the stress hormone cortisol, making you feel more engaged and less stressed.
- Lowers the Barrier to Entry: A challenging task can feel intimidating, leading to procrastination and stress. Starting with play lowers the mental barrier, making it easier to get started.
- Shifts Your Mindset: This warm-up helps to shift your mental state from one of pressure and demand to one of curiosity and possibility. This can make the work itself feel less like a chore and more like a creative challenge.
- Prevents Mental Fatigue: Taking short, playful breaks before and during demanding work can help to prevent the mental exhaustion that leads to burnout, keeping your mind fresh and engaged.