In our fast-paced, always-on world, finding moments of peace and recovery can feel like a luxury. But what if a simple, science-backed practice could help you hit reset, even during the busiest of days? Enter the 30-second horizon hack—a quick, easy, and effective way to reduce tension, give your brain a breather, and even protect your eye health.
Why looking at the horizon works
Research shows that gazing at the horizon for as little as 30 seconds can have profound benefits for both your body and mind. Here’s why it works:
- Tension relief: Staring into the distance allows your mind to relax, breaking the cycle of mental strain and stress.
- Eye health: Spending most of our days staring at screens or focusing on close objects can strain our eyes. Gazing at a distant point helps relax eye muscles and promotes long-term eye health.
- Slivers of recovery: In the same way micro-breaks recharge our productivity, this simple practice serves as a “sliver of recovery” for both the brain and body, giving you the reset you need to tackle your next task.
The beauty of this horizon hack is its simplicity
Find a window and identify the furthest point on the horizon—treetops, buildings, or even the sky, then simply gaze at that point for 30 seconds or more, letting your eyes and mind wander.
Give it a try! Do you feel a difference? Does this brief moment help you feel calmer and more refreshed?
Small changes, big impact
This simple act of horizon-gazing is a perfect example of the “1% improvements” approach—small, intentional changes that, when added up, can make a significant difference to your wellbeing. In this series, we’ve already explored two other simple yet powerful hacks: the 5-minute meeting hack to create slivers of recovery and the hydration hack to give you a boost and fuel your day. Now, with just 30 seconds of gazing at the horizon, you can reduce tension, improve focus, and feel more grounded—even during the busiest of days.
Make it a habit
Integrate the horizon hack into your daily routine:
- Use it as a quick reset between meetings.
- Combine it with other small recovery moments—what I like to call “habit stacking”—such as deep breathing, stretching, rehydrating, or even stepping outside for some fresh air while you gaze at the horizon.
- Encourage your team to try it as part of your workplace wellbeing initiatives.
A fresh perspective horizon gazing for health
Taking just 30 seconds to look out at the horizon is a small yet powerful way to recharge your mind and body. It’s a gentle reminder that even in the busiest of times, there’s always room for a sliver of recovery. Try it today—you may find it’s the refresh you didn’t know you needed.
Here’s to clearer minds, healthier eyes, and more productive days!
Preventing burnout as year-end approaches
With year-end pressures mounting and winter’s shorter days taking a toll, burnout is an ever-present risk. In 2022/23 alone, work-related stress, depression, and anxiety led to 17.1 million lost working days in the UK.
Recognising burnout early is key to prevention. That’s why we’ve created The 12 Stages of Burnout Resource—a practical guide to spotting the signs both active and passive, in yourself or in others, and offers practical advice at each stage so you can take action.
Access the 12 Stages of Burnout Guide
Don’t let burnout undermine your wellbeing or your team’s. Take steps now to stay resilient and start the new year strong.
