Detailed Notes
In Episode 8 of Building Better Developers Season 23, hosts Rob and Michael explore the importance of taking breaks for health. This episode, part of the “Building Better Habits” season, offers strategies for integrating breaks throughout the workday. From using the Pomodoro Technique to taking short, mindful walks, Rob and Michael show how stepping away can prevent burnout and improve focus.
*The Episode Challenge: Three 5-Minute Walks*
We challenge listeners in this episode to take three 5-minute walks during the workday. These breaks aren’t for casual tasks but for deliberate, intentional walks. We emphasize the importance of a conscious break to reset and recharge. Whether it’s a quick lap outside or around the office, these three walks boost physical health and mental clarity.
Read more: https://develpreneur.com/taking-breaks-to-boost-developer-health-and-productivity
*Stay Connected: Join the Developreneur Community*
We invite you to join our community and share your coding journey with us. Whether you’re a seasoned developer or just starting, there’s always room to learn and grow together. Contact us at [email protected] with your questions, feedback, or suggestions for future episodes. Together, let’s continue exploring the exciting world of software development.
*Additional Resources* * Pomodoro Technique: Boost Your Focus and Productivity with Time-Blocking (https://develpreneur.com/pomodoro-technique-boost-your-focus-and-productivity-with-time-blocking/) * Staying Healthy and Exercise for The Insanely Busy (https://develpreneur.com/staying-healthy-and-exercise-for-the-insanely-busy/) * Essential Habits for Software Developers: Boosting Productivity and Career Growth (https://develpreneur.com/essential-habits-for-software-developers-boosting-productivity-and-career-growth/) * Supercharge Your Focus and Productivity: Expert Tips for Success (https://develpreneur.com/supercharge-your-focus-and-productivity-expert-tips-for-success/)
*Follow-us on:*
* https://develpreneur.com/ * https://www.youtube.com/channel/UCZOuFN_LhczvGyT2KSItH_g/featured * https://facebook.com/Develpreneur * https://twitter.com/develpreneur * http://linkedin.com/develpreneur
Transcript Text
[Music] record hey and let's see what do we got here I think couple through throughout last time so one I was thinking maybe um a little bit of like a break a little bit but like fun and Recreation how to figure some of that stuff in um or possibly exercise um another one was meeting prep um interesting one and then resume or brand enhancement those are a couple that came to mind last time around was trying to think of some stuff to throw out there I like the fun and excite and like exercise because one of the things I've had to do lately is when to walk away like get up take those you know like we've been doing the Pomodoro and one of my um things with the Pomodoro is after like 25 35 minutes I get up and I walk for five or 10 minutes and then I sit back down so no I like that that's a good one because if we don't move around we get stagnant our knees get bad and our backs get bad and all that fun stuff and the I'm not sure about the resume one yet but I like the other one what was the other one the meetings meeting prep yeah I like that one all right we'll start with um I did not bring water so this should be interesting so we'll start with the ex exercise and and breaking things up a little thing cuz that yeah that does work pretty well I think for the Pomodoro so we'll do the little three two one well hello and welcome back we are continuing our season when we are building better habits we are building better developers we are develop anur I am Rob Broadhead I am one of the founders of develop preneur and I am also a founder of RB Consulting where we go out there and we take your technology mess and all of that stuff that's out there that sort of like junk drawer that you have of Technology we help you figure out what you have how to use it how to leverage it integrate it automate it simplify it and make it run better for you so you can get the most out of your investment and the make the most out of your time uh and productivity there from your technology side uh good thing bad thing uh this time around uh good thing as we record this the elections are over so I have not had a single thing on my H maybe I had one I think I've only had one text today that said I need to give money to save the world or something like that so that is a good thing uh let's see bad thing bad thing is it is November like the year is almost out and there are so many things I want to get done this year that were like on my list it's been one of those years has just been a train wreck of stuff so uh trying to get everything done in the last little bit is going to be a little bit of a challenge uh speaking of challenges I cranked up uh in the last week I've cranked up my pomodoros initially the challenge was do One A Day I do two a day and found it to be very helpful uh I tend to do them almost back toback so I'll just do one do a quick break do another one and it has worked out very well for me there's been a couple times that it's just I need that little bit of time to just focus and get something done because otherwise the day gets very distracting very quickly uhu see on the other ones I am still I've got on my to-do list which is one of those lists um I'll talk about list in a second but I am still on need to figure out my automation I actually have two or three things I want to automate I just got to find some time to do it because hey that's how life is and as far as list go I found that it has been very valuable to me a little bit of a tweak on what we we had talked about is uh I start with about three to four five items depending on the day usually it's three that I try to keep it to that are my like work rated stuff and then I have a separate little list that is about four five items that is my life related stuff now some of those are things I do every day like for for example my Pomodoro type thing to make sure that I knock a couple of those out but it's a nice way to sort of distinguish between the things that I just want to get done today and the things that I are more important that I have to get done today as we will say one of the things I have to get done today because otherwise we'll run out of time is passes on to Michael so he can introduce himself go for it hey everyone my name is Michael molash I'm one of the founders co-founders of developer ner building better developers and I'm the founder of Envision QA where we essentially take development and put testing first we do test driven development we help small to midsize companies build software that meets their needs through essentially use cases user stories so you are essentially getting what you need and there are no surprises at the end of the race good thing bad thing I'll start with the bad thing um had a major water leak at my house uh literally today just spent about the last 6 hours with the plumer digging about a 3ft hole we finally found it that's the good thing and it's finally fixed on top of the bad thing I now have to go to the water company and try to recoup some of the cost from uh about 100 gallons of water that got uh washed away through this wonderful uh leak in my hydrant um as far as challenges go I've been cranking the Pomodoro uh loving it it's actually I I started feeling bad cuz the weather's kind of getting cold so we're stuck in inside more I've been using it to make sure that I get up from my desk and I go for a walk I get up I move around uh in between those little brakes so I'm stepping away from the computer a little bit more than I used to which is good because there could be weeks where I end up essentially stearing at a computer screen for 80 hours a week and don't move and your body doesn't like you when you do that uh moving on to some of the other challenges uh I've been building onto my kitchen sync app I've been uh working on some more Django python uh kitchen sync kind of tools I've been building up some HTML uh templates which are going to be very useful and I haven't really done too much with the automation simply because I have a project coming up that really is going to require a lot of automation so I'm in the prep works for that but I haven't started it yet because I'm just waiting on some features and some information to come in before beginning that and with that I'll pass it back to youo so as as he mentioned uh one of the things that is important is getting up and moving around we can like sit there and we can have really muscular fingers from typing but that doesn't really help us in the grand scheme of things so what I want to talk about this time is taking a break is finding a way to within your day find some ways and some tools and some ways for you to stay halfway healthy at least even if not yeah maybe developers are not known as the most healthy people but some of them are some of them do really good now there's a lot of things out there and it has become uh it's definitely become almost its own little industry is finding ways to stay healthy to stay active even if you have a sedentary type of job now some of the things that come to mind are uh there's there are situations where you can have a desk that's got a um you know some sort of a a bike underneath it or or something along those lines standing desks are very helpful uh especially if you've got one where you can sort of move it around so maybe you sit part of the day maybe you stand part of the day if you do if you have a lot of meetings it may be very helpful for you to walk around a lot to maybe you know stand up during and and do a little bit of movement during that meeting uh those are kinds of things that typically you may be just sitting there drinking your coffee or whatever but if you just add a little bit of movement it makes a big difference now one of the other things that is very helpful is literally just going for a walk now this is one I really want to I'm going to sort of like zero in on because it doesn't take much time at all you can take five minutes for example at the end of a Pomodoro you can take five minutes and go for a walk whether it is uh walk around the building if it's a small building or your house or something like that or if it's a walk to the kitchen if it's on the far side of the the house or just walking a lap inside your you know walk around your desk a few times or something like that just spending a few minutes just getting up moving and walking now the benefit to this is actually more than just the health Kind part of it is from a vision point of you getting up and not staring at a screen for a little bit is very helpful for your eyes it's going to help you like especially if you can go look outside or distance things look out a window those kinds of things are going to help quite a bit another thing is it helps you it helps you think it helps you reset it helps you sort of step away from the environment you're in and particularly if you're in a situation where you're like struggling with something is it helps your mind reset a little bit to get that different uh the different visuals different point of view and they end up in a situation where you are now uh like I said mentally reset able to maybe take a different perspective on that problem you're trying to solve and a lot of times I found that it will help you work through that problem there have been many a time that I've gone on a walk and I'm not sometimes I want to go to 15 minutes walk three minutes later I'm like I got to hurry back because I just solved that problem those kinds of things do happen quite often and so it's and part of it is it's a benefit of just like getting the blood flowing and not getting too sedentary but it also is going to keep you a little more healthy a little more awake and in the long run it's going to make you a much better developer by itself because a healthy de developer is a happy developer is a better developer if you're laying around if you're in pain if you're sore if you have sick days all that kind of stuff is not going to help you out so take a little bit of time and literally it's not a lot of time to do this and get a little bit exercise thoughts on that yeah and I'm also going to kind of zero in on the Pomodoro a little bit here because one of the problems I've had which has led to my stagnation which is why I love the fact we're doing the Pomodoro and I'm using my brakes actually to walk is because sometimes our jobs get us stuck in meetings where people block meetings for an hour they always run over and you have another meeting right after that you got to run to one of the things you can do with your pomodora which will help with your walking or exercise to make you feel better is schedule your meetings to either start 5 minutes after the hour or end 5 minutes before the hour so you get a little break between the meetings and you have to kind of work the meetings a little bit to get that five minutes in so you can get up and step away take a walk the other thing I'd like to kind of build on what Rob said is also when you get up and go for that walk leave your phone at your desk do not take any digital devices with you use that time as a break step away walk away it's not just for your physical health but it's also your mental health because if walking away like Rob said if you're not looking at something you're just walking around you start to think you can think about a problem you can think about something else that's going on and maybe you trigger another thought it's like oh hey I looked the way I figured this out the other thing is walking around the building if you have other co-workers if you're not remote and you're in an office the other thing you can do is a buddy system so if you have a team of developers or you just work with some people in the office you like work with them you know kind of schedule time with them to dedicate hey let's go for a 15minute walk every like maybe four hours or like every two hours let's get up maybe go get coffee if it's on the other side of the building have a little you know water cooler chat and then come back to your desk use those times to get up and move around but you can also use those time to communicate on nonwork specific issues and that is the thing is it's it go back to being able to just like get out of I don't want Tock but it is it's I guess sort of getting out of your rut getting out of your lane for a little bit changing gears while we do talk often about the the cost of Switching Gears of going from one project to another and those mental costs and the little spin up and spin down that we have mentally to go from Project a to Project B to project C and how batching things together can be very Pro productive there is also a value in not getting stuck too long on something is that we we start getting a little bit myopic we get a little too focused it's just like if you stare at a spot on the wall for too long and suddenly like you know colors will change it gets all trippy and there's all kinds of like the uh stereograms and stuff like that that you can go look at and it's because you're focused at a single place for too long that if you can't get away from it uh it sometimes it can cause you to not consider some of the things that you should but also it can be a little bit unhealthy because then you end up a little too focused a little too stressed and it's sometimes a little better to just take that step back take a deep breath change gears and then you're able to like you know come back and refresh and and step back into it just like you if you get the end of a long day and you're just about to solve that project and you end up staying up an extra eight hours instead of get some sleep come back the next morning get it done you have the same kinds of things and it does have it there's so many there's studies and research and stuff like that there that just doing simple things just like 15 to 20 30 minutes of walking not running not carrying weights not climbing mountains or anything like that just that will help immensely as far as mental health physical health blood flow and all of the things that all do help you become a better developer they are more healthy than just slamming you know sugar and caffeine trust me and you'll be a better looking developer because you'll be able to lose weight and all that kinds of other stuff and you can be like you know super studly just like a Bill Gates or something like that okay maybe not a good example but still that being said another way that you can be super studly and have all of your friends love you and just say you are so awesome is if you let them know that you have sent us an email send us an email at info developer.com give us some feedback even if all your friends don't say it we will we will be more than happy to sing your Praises not literally because you don't want to hear us sing but to you know give you as many you know booya and and Kudos as possible because we want to hear from you we want feedback we want this to to be a community that that feeds into not just what we are looking for and what we see but also you guys give back to the community and give and give us some good feedback so we can help you can help us help you get better you can also check us out on our Facebook page you can check us out on X you can uh wherever you get your podcast you can leave comments you can leave feedback of of any sort there you can go out to the contact form on developer.com you can also check us out on youtube.com out in the develop andur Channel you can see this in Prior episodes and future episodes if you wait long enough and you can also go back and see stuff from uh some of our training some of the tutorials we've done some of the mentor class U examples that we've had from over the years where we've covered a broad range of topics some of them so much that we've actually covered them multiple times as those technologies have advanced that being said we're going to wrap this one up let you get back to it go out there and have yourself a great day a great week and we will talk to you next time bonus material so one quick thing did we actually give a challenge we did not this is why I need to get up and walk around all right for those of you in bonus content your challenge for this week is to take some time 5 10 minutes a day use that Pomodoro Technique and get out of your desk and go for a walk and let us know how you feel feel uh for the bonus stuff though to add to that my wife actually just started um picked up an app because you know with her back and her health issues she can't do too much so she's actually using uh like one of those yoga like charity yoga apps to stay in her seat and actually move around and do things uh to help build her muscle strength and uh endurance again so there are now I I know I keep mentioning you know when you take these breaks step away from technology but sometimes you can use technology for small little things like that do a little bit of yoga at your desk do a little running exercises you know if you have an Apple Watch or an Android there are uh sports apps or athletic apps on there for you to kind of register hey do a five- minute walk do a jog uh do yoga don't necessarily run from technology but you know use a lot utilize it when you need it so it doesn't become another burden make sure that whatever you're doing helps release the stress not add to it yeah and that's actually the key is there's a lot of those little apps and there's things like you can just like you know do desk push-ups and some things like that and some calisthenics that will help get the blood flowing but and there there's some great apps that will they'll remind you like your W you know Apple watch will say like get up and walk around and stuff like that which is great but there's a point where some of those things get annoying or they are they're too stressful they they end up in a instead of helping you be better they do get in the way uh but that's actually that that would be a perfect example and that does go to just that goes to the the uh the challenge is just pick a couple times a day spend a little time walk just like like I'm a a lot of times I'm in an office building that's got I don't know probably it's probably about a I don't know maybe a thousand foot walk if I just walk around the building or something like that about the around there and that's great just to do that if you can go outside and get some fresh air even better that being said I'm going to try to get enough fresh air to be able to do a better job in the next I'm going to get better in the next episode as always shoot us some feedback wherever you can and we will get back to you next episode we're still going we're not even close to we're not even halfway through the season so we got plenty of habits to continue to develop you've already probably heard a couple of them that are upcoming so hold your breath be ready for the next episode and uh well maybe you don't want to wait that long but we will be back with the next episode with some more habits and we'll talk to you then until then have yourself a great one [Music]
Transcript Segments
[Music]
record hey and let's see what do we got
here I
think couple through throughout last
time so one I was thinking
maybe um a little bit of like a break a
little bit but like fun and Recreation
how to figure some of that stuff in um
or possibly
exercise um another one was meeting
prep um interesting one and then resume
or brand enhancement those are a couple
that came to mind last time around was
trying to think of some stuff to throw
out
there I like the fun and excite and like
exercise because one of the things I've
had to do lately is when to walk away
like get up take those you know like
we've been doing the
Pomodoro and one of
my um things with the Pomodoro is after
like 25 35 minutes I get up and I walk
for five or 10 minutes and then I sit
back down so no I like that that's a
good one because if we don't move around
we get stagnant our knees get bad and
our backs get bad and all that fun stuff
and the I'm not sure about the resume
one yet but I like the other one what
was the other one the
meetings meeting prep yeah I like that
one all right we'll start with um I did
not bring water so this should be
interesting so we'll start with the ex
exercise and and breaking things up a
little thing cuz that yeah that does
work pretty well I think for the
Pomodoro so we'll do the little three
two one well hello and welcome back we
are continuing our season when we are
building better habits we are building
better developers we are develop anur I
am Rob Broadhead I am one of the
founders of develop preneur and I am
also a founder of RB Consulting where we
go out there and we take your technology
mess and all of that stuff that's out
there that sort of like junk drawer that
you have of Technology we help you
figure out what you have how to use it
how to leverage it integrate it automate
it simplify it and make it run better
for you so you can get the most out of
your investment and the make the most
out of your time uh and productivity
there from your technology side uh good
thing bad thing uh this time around uh
good thing as we record this the
elections are over so I have not had a
single thing on my H maybe I had one I
think I've only had one text today that
said I need to give money to save the
world or something like that so that is
a good thing uh let's see bad thing bad
thing is it is November like the year is
almost out and there are so many things
I want to get done this year that were
like on my list it's been one of those
years has just been a train wreck of
stuff so uh trying to get everything
done in the last little bit is going to
be a little bit of a challenge uh
speaking of
challenges I cranked up uh in the last
week I've cranked up my pomodoros
initially the challenge was do One A Day
I do two a day and found it to be very
helpful uh I tend to do them almost back
toback so I'll just do one do a quick
break do another one and it has worked
out very well for me there's been a
couple times that it's just I need that
little bit of time to just focus and get
something done because otherwise the day
gets very distracting very quickly uhu
see on the other ones I am still I've
got on my to-do list which is one of
those lists um I'll talk about list in a
second but I am still on need to figure
out my automation I actually have two or
three things I want to automate I just
got to find some time to do it because
hey that's how life is and as far as
list go I found that it has been very
valuable to me a little bit of a tweak
on what we we had talked about is uh I
start with about three to four five
items depending on the day usually it's
three that I try to keep it to that are
my like work rated stuff and then I have
a separate little list that is about
four five items that is my life related
stuff now some of those are things I do
every day like for for example my
Pomodoro type thing to make sure that I
knock a couple of those out but it's a
nice way to sort of distinguish between
the things that I just want to get done
today and the things that I are more
important that I have to get done today
as we will say one of the things I have
to get done today because otherwise
we'll run out of time is passes on to
Michael so he can introduce himself go
for it hey everyone my name is Michael
molash I'm one of the founders
co-founders of developer ner building
better developers and I'm the founder of
Envision QA where we essentially take
development and put testing first we do
test driven development we help small to
midsize companies build software that
meets their needs through essentially
use cases user stories so you are
essentially getting what you need and
there are no surprises at the end of the
race good thing bad thing I'll start
with the bad thing um had a major water
leak at my house uh literally today just
spent about the last 6 hours with the
plumer digging about a 3ft hole we
finally found it that's the good thing
and it's finally fixed on top of the bad
thing I now have to go to the water
company and try to recoup some of the
cost from uh about 100 gallons of water
that got uh washed away through this
wonderful uh leak in my hydrant um as
far as challenges go I've been cranking
the Pomodoro uh loving it it's
actually I I started feeling bad cuz the
weather's kind of getting cold so we're
stuck in inside more I've been using it
to make sure that I get up from my desk
and I go for a walk I get up I move
around uh in between those little brakes
so I'm stepping away from the computer a
little bit more than I used to which is
good because there could be weeks where
I end up essentially stearing at a
computer screen for 80 hours a week and
don't move and your body doesn't like
you when you do that uh moving on to
some of the other challenges uh I've
been building onto my kitchen sync app
I've been uh working on some more Django
python uh kitchen sync kind of tools
I've been building up some HTML uh
templates which are going to be very
useful and I haven't really done too
much with the automation simply because
I have a project coming up that really
is going to require a lot of automation
so I'm in the prep works for that but I
haven't started it yet because I'm just
waiting on some features and some
information to come in before beginning
that
and with that I'll pass it back to
youo so as as he mentioned uh one of the
things that is important is getting up
and moving around we can like sit there
and we can have really muscular fingers
from typing but that doesn't really help
us in the grand scheme of things so what
I want to talk about this time is taking
a break is finding a way to within your
day find some ways and some tools and
some ways for you to stay halfway
healthy at least even if not yeah maybe
developers are not known as the most
healthy people but some of them are some
of them do really good now there's a lot
of things out there and it has become uh
it's definitely become almost its own
little industry is finding ways to stay
healthy to stay active even if you have
a sedentary type of job now some of the
things that come to mind are uh there's
there are situations where you can have
a desk that's got a um you know some
sort of a a bike underneath it or or
something along those lines standing
desks are very helpful uh especially if
you've got one where you can sort of
move it around so maybe you sit part of
the day maybe you stand part of the day
if you do if you have a lot of meetings
it may be very helpful for you to walk
around a lot to maybe you know stand up
during and and do a little bit of
movement during that meeting uh those
are kinds of things that typically you
may be just sitting there drinking your
coffee or whatever but if you just add a
little bit of movement it makes a big
difference now one of the other things
that is very helpful is literally just
going for a walk now this is one I
really want to I'm going to sort of like
zero in on because it doesn't take much
time at all you can take five minutes
for example at the end of a Pomodoro you
can take five minutes and go for a walk
whether it is uh walk around the
building if it's a small building or
your house or something like that or if
it's a walk to the kitchen if it's on
the far side of the the house or just
walking a lap inside your you know walk
around your desk a few times or
something like that just spending a few
minutes just getting up moving and
walking now the benefit to
this is actually more than just the
health Kind part of it is from a vision
point of you getting up and not staring
at a screen for a little bit is very
helpful for your eyes it's going to help
you like especially if you can go look
outside or distance things look out a
window those kinds of things are going
to help quite a bit another thing is it
helps
you it helps you think it helps you
reset it helps you sort of step away
from the environment you're in and
particularly if you're in a situation
where you're like struggling with
something is it helps your mind reset a
little bit to get that different uh the
different visuals different point of
view and they end up in a situation
where you are now uh like I said
mentally reset able to maybe take a
different perspective on that problem
you're trying to solve and a lot of
times I found that it will help you work
through that problem there have been
many a time that I've gone on a walk and
I'm not sometimes I want to go to 15
minutes walk three minutes later I'm
like I got to hurry back because I just
solved that problem those kinds of
things do happen quite often and so it's
and part of it is it's a benefit of just
like getting the blood flowing and not
getting too sedentary but it also is
going to keep you a little more healthy
a little more awake and in the long run
it's going to make you a much better
developer by itself because a healthy de
developer is a happy developer is a
better developer if you're laying around
if you're in pain if you're sore if you
have sick days all that kind of stuff is
not going to help you out so take a
little bit of time and literally it's
not a lot of time to do this and get a
little bit exercise thoughts on
that yeah and I'm also going to kind of
zero in on the Pomodoro a little bit
here because one of the problems I've
had which has led to my stagnation which
is why I love the fact we're doing the
Pomodoro and I'm using my brakes
actually to walk is because sometimes
our jobs get us stuck in meetings where
people block meetings for an hour they
always run over and you have another
meeting right after that you got to run
to one of the things you can do with
your pomodora which will help with your
walking or exercise to make you feel
better is schedule your meetings to
either start 5 minutes after the hour or
end 5 minutes before the hour so you get
a little break between the meetings and
you have to kind of work the meetings a
little bit to get that five minutes in
so you can get up and step away take a
walk the other thing I'd like to kind of
build on what Rob said is also when you
get up and go for that walk leave your
phone at your desk do not take any
digital devices with you use that time
as a break step away walk away it's not
just for your physical health but it's
also your mental health because if
walking away like Rob said if you're not
looking at something you're just walking
around you start to think you can think
about a problem you can think about
something else that's going on and maybe
you trigger another thought it's like oh
hey I looked the way I figured this out
the other thing is walking around the
building if you have other co-workers if
you're not remote and you're in an
office the other thing you can do is a
buddy system so if you have a team of
developers or you just work with some
people in the office you like work with
them you know kind of schedule time with
them to dedicate hey let's go for a
15minute walk every like maybe four
hours or like every two hours let's get
up maybe go get coffee if it's on the
other side of the building have a little
you know water cooler chat and then come
back to your desk use those times to get
up and move around but you can also use
those time to communicate on nonwork
specific
issues and that is the thing is it's it
go back to being able to just like get
out of I don't want Tock but it is it's
I guess sort of getting out of your rut
getting out of your lane for a little
bit changing gears while we do talk
often about the the cost of Switching
Gears of going from one project to
another and those mental costs and the
little spin up and spin down that we
have mentally to go from Project a to
Project B to project C and how batching
things together can be very Pro
productive there is also a value in not
getting stuck too long on something is
that we we start getting a little bit
myopic we get a little too focused it's
just like if you stare at a spot on the
wall for too long and suddenly like you
know colors will change it gets all
trippy and there's all kinds of like the
uh stereograms and stuff like that that
you can go look at and it's because
you're focused at a single place for too
long that if you can't get away from it
uh it sometimes it can cause you to not
consider some of the things that you
should but also it can be a little bit
unhealthy because then you end up a
little too focused a little too stressed
and it's sometimes a little better to
just take that step back take a deep
breath change gears and then you're able
to like you know come back and refresh
and and step back into it just like you
if you get the end of a long day and
you're just about to solve that project
and you end up staying up an extra eight
hours instead of get some sleep come
back the next morning get it done you
have the same kinds of things and it
does have it there's so many there's
studies and research and stuff like that
there that just doing simple things just
like 15 to 20 30 minutes of walking not
running not carrying weights not
climbing mountains or anything like that
just that will help immensely as far as
mental health physical health blood flow
and all of the things that all do help
you become a better developer they are
more healthy than just slamming you know
sugar and caffeine trust me and you'll
be a better looking developer because
you'll be able to lose weight and all
that kinds of other stuff and you can be
like you know super studly just like a
Bill Gates or something like that okay
maybe not a good example but
still that being said another way that
you can be super studly and have all of
your friends love you and just say you
are so awesome is if you let them know
that you have sent us an email send us
an email at info developer.com give us
some feedback even if all your friends
don't say it we will we will be more
than happy to sing your Praises not
literally because you don't want to hear
us sing but to you know give you as many
you know booya and and Kudos as possible
because we want to hear from you we want
feedback we want this to to be a
community that that feeds into not just
what we are looking for and what we see
but also you guys give back to the
community and give and give us some good
feedback so we can help you can help us
help you get better you can also check
us out on our Facebook page you can
check us out on X you can uh wherever
you get your podcast you can leave
comments you can leave feedback of of
any sort there you can go out to the
contact form on developer.com you can
also check us out on youtube.com out in
the develop andur Channel you can see
this in Prior episodes and future
episodes if you wait long enough and you
can also go back and see stuff from uh
some of our training some of the
tutorials we've done some of the mentor
class U examples that we've had from
over the years where we've covered a
broad range of topics some of them so
much that we've actually covered them
multiple times as those technologies
have advanced that being said we're
going to wrap this one up let you get
back to it go out there and have
yourself a great day a great week and we
will talk to you next time bonus
material
so one quick thing did we actually give
a
challenge we did
not this is why I need to get up and
walk
around all right for those of you in
bonus content your challenge for this
week is to take some time 5 10 minutes a
day use that Pomodoro Technique and get
out of your desk and go for a walk and
let us know how you feel feel uh for the
bonus stuff though to add to that my
wife actually just started um picked up
an app because you know with her back
and her health issues she can't do too
much so she's actually using uh like one
of those yoga like charity yoga apps to
stay in her seat and actually move
around and do things uh to help build
her muscle strength and uh endurance
again so there are now I I know I keep
mentioning you know when you take these
breaks step away from technology but
sometimes you can use technology for
small little things like that do a
little bit of yoga at your desk do a
little running exercises you know if you
have an Apple Watch or an Android there
are uh sports apps or athletic apps on
there for you to kind of register hey do
a five- minute walk do a jog uh do
yoga don't necessarily run from
technology but you know use a lot
utilize it when you need it so it
doesn't become another burden make sure
that whatever you're doing helps release
the stress not add to it yeah and that's
actually the key is there's a lot of
those little apps and there's things
like you can just like you know do desk
push-ups and some things like that and
some calisthenics that will help get the
blood flowing but and there there's some
great apps that will they'll remind you
like your W you know Apple watch will
say like get up and walk around and
stuff like that which is great but
there's a point where some of those
things get annoying or they are they're
too stressful they they end up in a
instead of helping you be better they do
get in the way uh but that's actually
that that would be a perfect
example and that does go to just that
goes to the the uh the challenge is just
pick a couple times a day spend a little
time walk just like like I'm a a lot of
times I'm in an office building that's
got I don't know probably it's probably
about a I don't know maybe a thousand
foot walk if I just walk around the
building or something like that about
the around there and that's great just
to do that if you can go outside and get
some fresh air even better that being
said I'm going to try to get enough
fresh air to be able to do a better job
in the next I'm going to get better in
the next episode as always shoot us some
feedback wherever you can and we will
get back to you next episode we're still
going we're not even close to we're not
even halfway through the season so we
got plenty of habits to continue to
develop you've already probably heard a
couple of them that are upcoming so hold
your breath be ready for the next
episode and uh well maybe you don't want
to wait that long but we will be back
with the next episode with some more
habits and we'll talk to you then until
then have yourself a great one
[Music]