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Steven Claes - The A+ Introvert - Big Results, Small Exposure: The 3‐Minute Tool That Beats Burnout
Disappear for 3 Minutes — Come Back Unstoppable.
Steven Claes
May 17, 2025 • Reading Time: 5 minutes
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Hey there!
How did last week’s Pause experiment treat you? (I bit my tongue mid-sentence twice; saved two possible foot-in-mouth moments!)
Ready to work smart instead of tired? I’m in, let’s do this together.
Coffee in hand? Mine’s right here, still steaming.
Lately I treat work like breathing for the brain: work… breathe… work again.
One short break, big difference. Here’s what I’ve noticed:
Afternoon slump? A 20-minute walk snaps me awake.
Endless Zooms? One stretch between calls keeps my mind sharp.
Deadline week? Friday arrives and I’m not flat-lined.
Today’s Focus:
3‑minute breaks > 3‑hour slumps.
Work in waves.
Protect your best energy for real work.
Why Tiny Breaks Work
Your body moves in short power waves; about 90 minutes up, then a dip.
Skip that dip and you fry. Step away for three minutes and you hit the next wave fresh and fast.
Think of it like breathing for your brain: work… breathe… work again.
Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer.
Leonardo da Vinci
The 90/20 Game Plan
1. Work Sprint (90 min)
Purpose: Use your best energy to push one big task forward.
How: Pick one clear goal, silence pings, and dive in for a full 90 minutes.
Why it matters: Deep focus lets you finish real work instead of juggling half-done pieces.
2. Recharge Break (20 min)
Purpose: Let your brain and body refill after the sprint.
How: Stand up, stretch, sip water, walk outside, or chat with a friend (no screens!).
Why it matters: Moving and stepping away clears mental fog and keeps you sharp for the next sprint.
3. Repeat (as needed)
Purpose: Stack fresh 90/20 cycles until your main jobs are done.
How: After each break, start the next sprint with a new single goal. Stop after 3-4 cycles or when energy dips.
Why it matters: Working in waves beats grinding all day, so you finish strong instead of burnt out.
Quick Proof
Scenario | Go-All-Day Choice | 90/20 Choice |
|---|---|---|
Afternoon slump | Heavy eyes, slow work | 20‑min walk: alert mind |
Endless Zoom block | Drifting attention | Mid‑block stretch: focus back |
Big deadline week | Burned out by Friday | Daily waves: energy left for life |
Quiet Fuel of the Week
Type | Pick | Why It Helps |
|---|---|---|
Tool | Phone timer and reminder alert. | Reminds you to vanish for three. |
Read | Rest: Why You Get More Done When You Work Less - Alex Soojung-Kim Pang | Rest fuels productivity. Work smarter, not harder! |
Watch | 3‑min TED‑Ed “Take a Brain Break.” | Break science in plain words. |
Plan two 90‑min waves for tomorrow.
After each wave take a 3‑min escape (stand, breathe, move).
Friday: write one line: “My escape helped me ______, and send it as a reply to this e-mail!
First reader to share gets a free 30-minute energy call.
Thank you to everyone who replied last week and well done to the reader who won a free 30-min reflection call with me.
What’s Next
Step into leadership mode (but with an introvert twist).
How to use self-awareness to guide, not overwhelm.
Final Thoughts
Crazy how three quiet minutes can stop a mountain of mistakes, right?
I still need the reminder, step back, breathe, move. Maybe you do too. Keep at it and we’ll finish the day clear-headed, not wiped out.
Steady beats busy. Let’s save our best energy for what matters; family, friends, and a little you-time.
So tell me: What break will you try first? I’m all ears.
See you next week!
— Steven
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