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I was doing an all-day facilitation with an executive team at a medical device plant.
During a short morning break, I’d stepped outside to get some fresh air and re-energize.
About 20 yards away, a group of office smokers was having their mid-morning cigarette break.
They were spending 10 minutes away from their desks, outside, taking long, slow inhales and exhales.
Earlier, I had shared with the group how strategically breaking up their day could drive mental focus and productivity.
Ironically, aside from the cigarettes, the smokers seemed to already have this down.
The habit will literally kill you.
But…
Aside from their deadly vice, the office smokers may have some of the best focus and productivity strategies around.
They consistently take short breaks, aligning with their brain's natural "ultradian rhythms," which support high-level focus for about 100–120 minutes. These breaks help them renew their energy and attention.
The exposure to sunlight they get from going outside helps with everything from mood to setting a day/night rhythm in their brain, leading to deeper, more restorative sleep in the evening.
If their long, slow inhales and exhales didn’t involve a cigarette, they’d reduce the activation of their “fight or flight” brain region, promoting calm and focused thoughts and actions.
Their camaraderie, even around an unhealthy habit, fosters social bonds, which research shows are vital for mental health and resilience.
Later in the day, two leaders I was working with—who had initially resisted the idea of scheduling recovery breaks—ended up joining the group of smokers outside.
A little ironic, isn’t it?
We’ll allow grace and space for expedient habits (like stepping out for a smoke) but resist taking the time for transformative ones.
✅ Step outside regularly for sunlight and fresh air
✅ Take intentional breaks to renew your mental energy
✅ Breathe deeply to reset your focus and calm your mind
✅ Connect with colleagues to build camaraderie
Just don’t smoke.
