Feeling stuck? Try 'productivity snacking'

When the author turned 40, he decided to learn the guitar, setting a goal of 30 minutes of practice daily. However, work and family commitments made it hard to find that much time, and the guitar soon sat untouched. Then he discovered 'productivity snacking': splitting goals into bite-size chunks that fit between other responsibilities.

Research shows that even tiny bouts of activity can be surprisingly effective. The World Health Organization recommends at least 150 minutes of moderate or 75 minutes of vigorous exercise weekly, but many find that target discouraging. Sports scientists developed 'exercise snacking' – very short bursts of physical activity, like doing push-ups after an hour of desk work or jogging during TV ad breaks.

A recent literature review found that such short exercise bouts improve health outcomes including peak oxygen uptake, resting blood pressure, and insulin levels, as well as cognitive function and mental health. Dropout rates are only 12%, compared to over a third in typical fitness programmes.

The approach works due to practicality – it's easier to fit small tasks into 'between times' – and motivational benefits. The 'progress principle' states that each small win boosts self-efficacy, making us more likely to continue. This principle extends to creativity and learning. For creative blocks, returning to a problem in short sessions can be more effective than prolonged frustration. In education, 'spaced practice' – brief study sessions with intervals – helps consolidate knowledge better than long sessions.

The author applied this to guitar practice, finding many opportunities during a workday: between interviews, as breaks, or as rewards. These 'snacks' don't replace longer sessions but keep skills fresh and provide a sense of achievement. Productivity snacking, he notes, is not only effective but also enjoyable – it leaves you more energised than scrolling social media. Each small progress becomes a treat in itself.