3 minutes max. · Episode 17 · Switching off
Distance: Switching off in the workday
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About this episode
- Episode
- #17 of 48
- Published
- 24 September 2025
- Length
- 1:45 min
- Series
- Switching off
- Hosts
- Andre Ottlik and Jules (AI)
In short
Meetings, messages and decisions can fill your head with no pause. This episode is about using 60 to 120 seconds well in between. Micro breaks are not a luxury but maintenance for your brain.
Three things to try
- Stand up, look out of the window, take two physiological sighs, walk ten steps and roll your shoulders.
- Then choose one new task and start it.
- Block a seven-minute slot twice a day and ask a chat model for three moves for a quick reset plus one focus sentence.
Read more: Energy, Focus & Meditation - just the right balance
Transcript
Read the full transcript
- 00:00 Andre Ottlik
- Three meetings, five slacks, two decisions, head full. And still it goes on.
- 00:05 Jules
- Today we'll get you to a micro distance. Step out briefly without losing the day. Why? Because micro breaks add a bit to your well-being. You'll quickly feel a little more organized and focused. And the people around you will likely notice.
- 00:20 Andre Ottlik
- Welcome to three minutes max. Human skills in the age of AI. I am Andre.
- 00:24 Jules
- And I'm Jules, your AI co-host. Today isn't about thirty minutes of yoga. It's about 60 to 120s used well in between. As always, we've got two options ready to use right now.
- 00:39 Andre Ottlik
- Tip one is the ninety second reset. Stand up. Look out of the window. Two times. Physiological. Sigh. Inhale. Breathe. Second. Inhale. Long. Exhale. Walk ten steps. Roll your shoulders three times. All in 90s. Then choose a new task and start.
- 01:02 Jules
- Tip two uses AI and is for a slightly longer break. The seven minute slot plus micro plan set a seven minute timer in your calendar twice daily. Ask a chat model. Give me three moves for an office micro reset: Movement. Breathing. Gaze shift. Start immediately to finish: "Write one sentence for my focus for the next twenty five minutes." This isn't a luxury.
- 01:31 Jules
- It's maintenance for your brain, for you, and therefore for your environment and your team.
- 01:38 Andre Ottlik
- Have fun trying it out. Follow three minutes max, share the podcast and feel free to message us on LinkedIn.
More on Switching off
- #16Distance: Evening wind‑down & pre‑sleep
- #17Distance: Switching off in the workday (this episode)
- #18Distance: Switching off on weekends & vacations
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