Finding Success through Rest: The Timeless Significance of Workday Breaks

Photo by Namphuong Van on Unsplash

The importance of taking breaks stretches far and wide. Breaks help your productivity, energy levels, and ability to focus — not to mention your mental health and well-being. But perhaps you struggle to take breaks. We know it’s not as simple as it sounds. You might think you’re shrugging off your work or being lazy, but you’re wrong. When you learn how valuable it is to give yourself a break while still in control, you’ll wonder why you didn’t start taking breaks sooner.

Breaks and work performance: two sides of the same coin

It’s not a question of whether we should take breaks. It’s a question of when and for how long. A break is a time for yourself. It’s when you have the chance to stand up and stretch, grab some food, or search for stress relief. Taking a break from work is a necessity for your productivity and focus.

The idea that we need to remain focused on one single task for as long as possible has been debunked by many studies. In fact, researchers have found that when our brains get used to something, performance and productivity begin to plummet.

They also found that paying attention to single tasks for too long is harmful to performance, but taking short breaks ultimately helps us stay focused for longer. That’s why brain breaks are important: they allow us to regroup and gather our attention rather than continue fighting for concentration, which just makes us unproductive in the end.

When should you take a break?

There are no set rules for taking breaks. However, it’s great if we take a break in the morning, afternoon, or evening — or better yet, during all those times. Taking breaks throughout our workday is necessary since we can’t focus intently for eight hours straight. We need to stretch, eat, and look at something other than our screens. The statistics on taking breaks at work are alarming. One survey by Tork explored how people feel about taking a break from work and how often they do it. Here’s what they found: 22% of workers feel judged when they take a break from work in the middle of the day 39% of workers only occasionally, rarely, or never take a break 94% of employees who take breaks feel like their breaks refreshed their perspective on work Over 9 in 10 employees were more likely to stay at a job if their managers encouraged people to take breaks Even though taking breaks is beneficial, we mentioned that sometimes we should avoid them. We shouldn’t take breaks if we’re in what’s known as a flow state, where we’re effortlessly focusing and enjoying our tasks. That’s when our productivity is at its highest, so we don’t want to interrupt it.

A different break for every need

Breaks serve various needs, from nourishing our bodies to reducing stress and providing a change of scenery. Recognizing the value of any break, it’s essential to choose the right kind that suits your specific needs. Incorporating the Pomodoro technique can also aid in effective time management during breaks. Here are some suggestions for different types of breaks:

1. Nature break: Step outside, breathe in fresh air, and take in new surroundings. Even a simple walk or sitting outdoors can recharge your focus.
2. Social media break: Be mindful of your social media usage to prioritize mental well-being and being present. Setting time limits for specific apps can help enforce productive breaks.
3. Power nap break: If it suits you, a short power nap can boost energy levels and aid in concentration.
4. Dance break: Turn on your favorite song and let yourself groove. Dancing gets your heart rate up and provides an opportunity to stretch, especially if your work requires prolonged sitting.
5. Creative breaks: Use breaks to express your creativity through activities like drawing, painting, or journaling, which might not be possible during work hours.
6. Daydreaming breaks: Allow your mind to wander and dream during breaks. Daydreaming can spark new ideas and offer a refreshing mental break.
7. Mindfulness meditation breaks: Engage in mindfulness exercises such as deep breathing or tuning into your emotions. These activities promote relaxation, stress relief, and a sense of calm.
8. Food breaks: Prioritize taking proper lunch breaks to fuel your concentration and focus. Additionally, incorporating healthy snack breaks between meals can make a positive difference.

By diversifying your breaks and choosing the appropriate ones for your needs, you can maximize their benefits and enhance your overall well-being and productivity.

Don’t lose self-control

To prevent unproductive and extended breaks, it’s important to stay mindful and in control of your downtime. Losing track of time while daydreaming or indulging in distractions can hinder your focus and lead to procrastination. To help you stay on track, consider the following strategies:

1. Utilize a timer: Set a specific duration for your breaks using a timer. This ensures that you take a designated amount of time for rest and reminds you when it’s time to resume work.
2. Schedule breaks: Incorporate regular breaks into your schedule by using a virtual or physical calendar. This helps establish a structured timeline for when to take breaks and when to return to work.
3. Visual reminders: Place post-it notes or other reminders in your work environment to prompt you to take breaks and indicate when they should end. These visual cues can help you stay accountable and maintain a balanced work-rest routine.
4. Concentration exercises: Instead of engaging in distractions during breaks, consider using concentration exercises or mindfulness practices. These activities can help clear your mind, enhance focus, and prepare you to resume work efficiently once the break is over.

By implementing these strategies, you can ensure that your breaks remain productive, mindful, and beneficial for maintaining your overall work performance.

See breaks as part of your workday

The more you adjust to the idea that breaks should be a regular part of your day, the better. But that doesn’t mean it’s easy. Sometimes our days are super busy with time-sensitive work, and we feel like we can’t justify a pause. We should still make breaks a priority. One study found that microbreaks still have positive impacts on employee work performance. Microbreaks are things like standing up to stretch, filling a water bottle, or petting your cat. The researchers found that employees who took microbreaks had higher work engagement, higher quality work, and a more positive attitude toward work. Micro-breaks help our work performance, which shows that taking breaks increases our overall productivity. Even the smallest of breaks are healthy to include in your workday.

Taking longer breaks to prevent decision fatigue

Longer breaks, such as vacations and staycations, are essential for unwinding and recharging our minds. They allow us to disconnect from work and technology, fostering presence and relaxation. Moreover, these breaks help prevent decision fatigue, which can hinder creativity, focus, and decision-making. By taking longer breaks, we can recover from work-related strains and enhance our overall well-being. Recognizing when our brains need these extended breaks is crucial for self-care.

Work hard, rest hard

Learning the importance of taking breaks is vital for our mental health and well-being. It teaches us to balance hard work with self-care, prioritizing our physical and mental well-being. By valuing rest, we demonstrate our commitment to maintaining a healthy work-life balance. Taking breaks allows us to recognize that there is more to life than just work. Seeking support from resources like BetterUp can provide guidance and accountability in incorporating scheduled breaks and recognizing the need for longer ones.