Want to sharpen your focus and boost your productivity? Take regular breaks throughout the day, says Adelle Juliet, a Toronto-based author and motivational speaker.

“It’s an idea that is contrary to what many professionals think,” says Juliet, whose book, Discover Your Inner Compass: A Planner’s Blueprint and Adventurer’s Guide, will be released this year. “But it is more about the quality of time you put into your work than the quantity.”

If it is mid-afternoon and you are starting to lose focus, Juliet suggests you follow these four tips to help you get back into the “zone”:

1. Change the scenery
If you are losing focus on the task at hand, try doing a few stretching exercises near your desk or going for a short walk.

If you are a creative or expressive type, you could also put your favourite new single on the headphones and groove to the music while you walk or stretch.

Says Juliet: “All it takes is 15 minutes to bring you back to where you want to be.”

2. Change the channel
If you’ve been trying to write out the same sentence for your next client newsletter but the words just won’t come, then put it aside and work on something else that you enjoy doing. That could be product research, catching up on your social media communication or meeting with team members to discuss new ideas.

Changing what you are doing can re-energize you and bring your focus back to where you want it to be, Juliet says. Sometimes your mind just needs a rest.

3. Reward yourself
If you have just finished a difficult or unpleasant task, take a few minutes to give yourself a reward.

The reward is completely subjective — it could be going out for a coffee or reading a news article you’ve been meaning to look over.

The point is to make yourself feel good about what you have achieved. Humans are naturally programmed to seek out reward, Juliet says, so don’t deny yourself what your body craves. The reward will give you a clearer mind and a sharper focus.

4. Snack right
Reaching for that high-sugar snack at 3 p.m. won’t help your focus. Quite the opposite, Juliet says.

The instant “sugar high” you might get from a sweet treat will quickly wear off and make you “crash.” You will be left feeling lethargic and less focused than before.

Look to healthier snacks, such as those high in protein and fiber to help you refuel and refocus. Try almonds, Brazil nuts or pistachios. Another good snack is a good, old-fashioned apple.

Dehydration can also hinder concentration. So, be sure to have non-sugared drinks on hand. Juliet recommends coconut water, which is loaded with electrolytes.