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How long do you work continuously?  Do you just go until you actually start to feel fatigue?  If you're like most, you just go without thinking much about stopping until the end of the workday.  Without much thought, we're setting ourselves up for underperformance...imagine that!  And...its become a well ingrained habit.  Every 16 words on average we reach for a metaphor so let's use one now!

Race cars are built to go fast for a long time but they take pit stops to go faster for longer.  We're a lot like race cars.  We can just go a long time.  But (you knew it was coming) what if you took regular breaks?  How would your effectiveness increase?  We're not talking about activity we're talking about achievement!


It's been found that musicians can only practice for about 24 minutes at a time to maintain the focus needed to have great progress.  Nothing engages our entire brains like playing an instrument!  Our day to day knowledge work is a bit less intense.  In his book "High Performance Habits", Brendon Burchard discovered that one of the habits of high achievers was to take breaks every hour...every 52 minutes on average!

Set your alarm, unplug & do something meaningful to hit the reset button.  Close your eyes to help with screen fatigue.  Do some yoga.  Take a short walk.  Do some push-ups.  Pick something and start doing this today so you can sustain the best you've got for longer!

β€œExcellence is an art won by training & habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”


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The Extension Foundation was formed in 2006 by Extension Directors and Administrators. Today, the Foundation partners with Cooperative Extension through liaison roles and a formal plan of work with the Extension Committee on Organization and Policy (ECOP) to increase system capacity while providing programmatic services, and helping Extension programs scale and investigate new methods and models for implementing programs. The Foundation provides professional development to Cooperative Extension professionals and offers exclusive services to its members. In 2020 and 2021, the Extension Foundation has awarded 85% of its direct funding back to the Cooperative Extension System, 100% of funds are used to support Cooperative Extension initiatives. 

This technology is supported in part by New Technologies for Agriculture Extension grant no. 2020-41595-30123 from the USDA National Institute of Food and Agriculture and membership funding. Any opinions, findings, conclusions, or recommendations expressed in the content are those of the author(s) and do not necessarily reflect the view of the U.S. Department of Agriculture. For more information, please visit You can view the terms of useat

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