September has a way of arriving quietly—until suddenly your calendar looks like it grew teeth. Between the end-of-summer scramble and the new routines kicking in, the pace can feel relentless. That’s exactly the moment when pushing harder isn’t the answer. Instead, it might be time to reset—starting with your mind.

Why brief pauses work better than marathon sprints
Research makes it clear: short, intentional breaks don’t slow us down—they fuel us. A study reviewing several experiments found that “recovery activities during short breaks taken between work tasks” effectively reduce fatigue and boost performance and vigor (Aspen University). High-profile articles echo the message: taking breaks doesn’t detract from productivity—it enhances it, (Harvard Business Review).

Micro-breaks are scientifically backed
Say “micro‑break,” and you might picture a coffee refill. Truth is, real micro‑breaks—lasting under 10 minutes—are powerfully effective. A meta-analysis and an Axios newsletter highlight that short, non-work-related breaks (like stepping outside or stretching) help restore focus—especially during repetitive tasks, (Axios).

The 50/10 rule: structure that respects your brain
You’ve probably heard of Pomodoro, the 25‑minutes‑on, 5‑minutes‑off method—but for deeper tasks, longer intervals can work better. The 50/10 rule—50 minutes of focused work followed by a 10-minute break—draws on both productivity principles and natural attention rhythms, (Nomad Operating System). It’s been praised for enabling flow states while still offering just enough rest to stay sharp.

Why it matters now more than ever
Cognitive science confirms that our mental energy isn’t inexhaustible. Research on interruptions shows that once distracted, it can take nearly 30 minutes to return to full focus. That makes structured resetting not just helpful—it’s essential.

Tiny breaks, big difference
Imagine arriving at your desk, feeling already behind. Instead of diving in, take a mini-pause: stretch, gaze out the window, or breathe deeply for a minute or two. These small resets are like sharpening a pencil before writing—your work flows more smoothly, and your day starts feeling less frantic.

So when September throws you into full speed, resist the urge to sprint. Instead, sprinkle in those purposeful pauses. They’re small, but they pay back something far more valuable: rebound, clarity, and the focus it takes to navigate your day—one reset at a time.

Hiking on your own is refreshing, but adding a friendly competition can turn each walk into a highlight of the month. Hike-a-Thon already lets you log miles for Washington’s trails; layering on a simple points system makes it even more fun.

Set up your team. Registration is free, and WTA lets you create a page for teams of two to ten people. You also unlock weekly prize drawings once you’re registered and fundraising — everything from patches and bandanas to outdoor gear. Washington Trails Association

Pick a goal. Decide on something that feels motivating: perhaps 100 collective miles or “a mile a day.” Logging happens online, so everyone can contribute whether they’re on a neighborhood trail or an alpine climb.

Add points for extra fun.

• 1 mile = 1 point
• +5 points for trying a brand-new trail
• +10 points for spotting wildlife or a photo-worthy view
• +15 points for convincing someone new to hike with you

Share photos in your team chat to prove bonus points. At month’s end, total the scores and crown your champion.

Know your effort matters. Last year, participants raised $244,755 for trail projects, a record that funded bridge repairs, tread work, and new routes statewide. Washington Trails Association

Health benefits baked in. Step-challenge research shows that friendly competition boosts daily activity and improves mental well-being regardless of season or fitness starting point. PubMed

Any walk counts. A loop around your block, a lunchtime park stroll, or a weekend mountain trek all add to your score and the fundraising total. Plus, miles logged anywhere — not just on named trails — qualify for Hike-a-Thon. Washington Trails Association

So grab a few friends, choose a team name, and start earning points this August. The game is simple: keep moving, have fun, and watch your collective score translate into healthier trails for everyone.

When life feels overwhelming, your first instinct might be to take a break—but where you take that break can make a big difference. Time in nature isn’t just a nice escape—it’s one of the most effective, low-cost ways to reduce stress and reset your mind.

Hiking combines movement, fresh air, and natural surroundings, all of which contribute to better mental health. Studies have shown that even short walks in green spaces can lower cortisol (the body’s stress hormone), stabilize your heart rate, and boost your mood. If you’ve ever noticed you feel calmer after spending time outside, that’s not a coincidence—it’s your nervous system downshifting.

One of the best things about hiking as a stress-relief tool is that it’s flexible. You don’t need a full day, a perfect plan, or ideal weather. You just need enough time to step away from your usual environment. Whether that’s 15 minutes around your neighborhood or a few hours on a local trail, your body and mind will thank you.

There’s also something powerful about being surrounded by nature that helps us get perspective. Trees don’t rush. Water moves at its own pace. The rhythm of the outdoors invites you to slow down and breathe a little deeper. Unlike a screen or inbox, a trail doesn’t demand your attention—it gives you space to notice what you’re feeling and process it.

ALLtech members also have access to mental health benefits that can complement time spent outside. If you’re dealing with anxiety, burnout, or sleep issues, connecting with a counselor through telehealth or using digital wellness tools can give you the extra support you need. Think of hiking and mental health care not as either/or—but as a toolkit you can mix and match based on your needs.

You don’t have to go far to get the benefits. Find a nearby trail or park, put on comfortable shoes, and start walking. Don’t worry about your pace or distance. Just get moving and let your mind settle into the experience.

Sometimes, the best way to clear your head is to step outside.

It used to be that your watch told you the time. Now, it tells you your heart rate, step count, sleep patterns, and even when to stand up and breathe. The modern smartwatch has evolved from a convenient gadget to a daily wellness partner—and for many, it’s a quiet motivator for real behavior change.

According to Deloitte’s 2023 Connected Consumer Survey, over 58% of smartwatch users say they feel more in control of their health because of wearable technology. And it’s not just about fitness tracking—though closing those rings or hitting 10,000 steps can feel incredibly satisfying.

Smartwatches now monitor everything from stress levels (using heart rate variability) to sleep quality and hydration reminders. Some even detect abnormal heart rhythms or falls, giving early warning signs that could make a major difference in medical outcomes.

But the real magic? It’s in the micro nudges.

You’ve probably ignored your phone telling you to “move more” a thousand times. But a gentle buzz on your wrist mid-afternoon? That’s harder to miss. These nudges can lead to real changes—studies have shown that people with wearable fitness trackers walk up to 40% more per day than those without them.

Smartwatches also shine when it comes to creating and maintaining habits. You can set up reminders to breathe, drink water, or take a break from screens—helping you stay balanced during busy days. And with integrations like Apple Health or Google Fit, the data becomes a feedback loop: the more you know, the better you can adjust.

Even better, many health insurance plans and employer wellness programs now offer discounts or incentives for using smartwatches to meet wellness goals. It’s worth checking to see what perks might be available to you.

Of course, no tech is a replacement for intuition. Use your smartwatch as a tool—not a taskmaster. If a notification feels more stressful than supportive, adjust your settings or take a break. The goal is to feel empowered, not overwhelmed.

So whether you’re tracking steps, sleep, or just trying to remember to breathe between meetings, a smartwatch can be a low-effort, high-reward way to stay connected to your well-being. Who knew a watch could be such a good accountability partner?

Screens are everywhere—from laptops and smartphones to smartwatches and TVs. While technology fuels our productivity and connectivity, it can also quietly deplete our energy if we don’t take steps to protect our eyes. Digital eye strain, sometimes referred to as “computer vision syndrome,” affects over 50% of regular screen users, according to the American Optometric Association.

The symptoms? Blurred vision, headaches, dry eyes, and fatigue—many of which go unnoticed until they affect your focus and mood. It’s not just a comfort issue either. Poor eye health can lead to long-term complications if left unmanaged, especially in a work-from-anywhere world.

So what can you do?

Start with the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. It’s a small habit that helps your eyes reset. If your eyes feel tired or dry, artificial tears can offer relief—but hydration plays a role too. Dehydrated bodies mean dehydrated eyes, so drinking enough water throughout the day helps more than you’d think.

Blue light-blocking glasses have become increasingly popular, and while research is still ongoing, some users report less strain and better sleep when they use them consistently. If nothing else, they can act as a mental trigger to create more intentional screen habits—like avoiding late-night doom scrolling.

And don’t underestimate lighting. Avoid positioning your screen with direct glare or in harsh lighting environments. Natural light is great, but if you’re getting reflections, adjust the angle or consider a matte screen filter.

Finally, make use of your vision benefits. Annual eye exams don’t just detect changes in your prescription—they can also reveal early signs of chronic conditions like diabetes and high blood pressure. Many vision plans now include perks like discounts on blue light lenses and wellness partnerships (like VSP’s Eyeconic).

In short, your energy levels aren’t just about sleep and coffee. Protecting your eyes means fewer distractions, sharper focus, and a body that works with you—not against you—as you move through your day. Don’t wait until your next headache to make a change. Your eyes (and your energy) deserve better.