Give Yourself a Break! Establishing Positive & Effective Downtime Culture

GOOD NEWS! The unsatisfying pattern of guilt that causes people to take lonely desk breaks, believing the stigma that more heads-down time equals increased productivity, is nearing its demise. As business culture shifts from the single-bottom line philosophy and progresses towards more holistic models, new and old traditions encouraging productivity, creativity, cognitive function, and interpersonal connections are being formed and embraced. Bonus: many of them include coffee and sweet treats! While there are several components of a best-in-class brain break, one in particular has been the break of choice for hundreds of years.

The Benefits of Taking Five

Productivity culture led us astray, touting extended hours of deep focus as the ideal for productivity and efficiency. But in an article about creating “respectful workplaces” published by Michigan State University, based on the “Tork: Take Back the Lunch Break” survey, it is reported that commonly neglecting breaks leads to burnout, which diminishes job satisfaction. Conversely, observing them increases productivity through heightened focus and improved morale.

The Anatomy of a Break: Best Practice Considerations

Stepping away from tasks and projects for a timeout can take several forms, but some are more effective than others. When formulating the perfect break, it’s important to include: environment, activity, timing, and duration.

ENVIRONMENT

A common thread in break-taking research is the importance of getting away from your workspace to separate yourself from your duties. Our minds cannot refresh if we remain in the same space we expect to be productive. With this in mind, create a separate space to associate with recharging and refocusing.

ACTIVITY

A 2016 study from Science Direct discovered that 97% of workers engage with social media and internet browsing during their break times. While it may seem like a great way to “check out” of your workday, researchers found this practice leads to emotional exhaustion, mental fatigue, and decreased productivity.

Rather than doom-scroll on your phone, consider getting your blood flowing. Taking a walk or stretching in a green space (never at your desk) both have rejuvenating benefits physically and cognitively, especially for mentally demanding tasks. Despite being a fabulous way to recharge, research indicates that physically active breaks are simply not preferred by most people while on the job.

TIMING & DURATION

The post-lunch slump isn’t just you; it’s science. Breaks at certain times of day are proven to maximize efficiency. Harvard Business Review highlights the practice of taking “micro-breaks” more frequently in the morning, when the majority of people are most alert, and longer breaks in the afternoon as energy levels tend to wane, stating, “fatigue worsens over the workday, and we need more break time in the afternoon to recharge.”

The Perfect Break

The break structure with the greatest impact on morale, engagement, and cognitive function is the long-heralded practice of a warm drink and social time with coworkers.

Joking over a cup of joe with your cubicle-mate isn’t wasteful; it’s proven to be the most efficient use of downtime. Business Mole says, “coffee can help lower cortisol levels, a hormone associated with stress, and increase the release of endorphins, which promote feelings of happiness and well-being.” A qualitative study conducted by Robert Cross contends that “social connections play a central role in fostering a sense of purpose and well-being in the workplace.” This isn’t a new practice — humans have been combining the two (and loving the results) for hundreds of years.

A Brief History of the Power of Sipping and Snacking Together

Snacking and sipping have bound people together throughout history, with the drinks and bites as diverse as the sippers and snackers themselves. In the age of globalization, we find endless opportunities and inspiration to explore new treats, beverages, or even revolutionary ideas while we hit pause.

Food and its correlating social traditions teach us a great deal about civilizations, community values, and the environments people live and grow in. For example, in Aztec culture, social elites and religious leaders were the only individuals to regularly consume cacao (later mixed with sugar to make chocolate) in the ceremonial drink known as “xocolatl.” Cacao was extremely expensive, often used as currency, and consumed out of ornately decorated calabash vessels. Aztec soldiers were provided this drink because it was known to “rejuvenate warriors before they entered battle.” By understanding the rites of this drink, we gain insights into the social order and societal values.

Tom Standage, in his 2005 book, “History of the World in Six Glasses,” explains how the consumption of tea, which originated in China, spread across Asia and into Western Europe by the 1500s, giving rise to British Tea Time. Coffee, on the other hand, was disseminated along Muslim trade routes and arrived in Britain in the 1600s, fueling the Age of Enlightenment. During the 1600s and 1700s, coffee shops emerged throughout Europe, where individuals like John Locke, Adam Smith, and Voltaire took daily breaks from work to discuss revolutionary ideas that would eventually crumble monarchies.

Breaks for food and drink not only shaped revolutionary political and economic shifts but religious movements can be attributed to these practices as well. For instance, Jesus of the Christian tradition spent much of his time either inviting himself to people’s homes to eat or gathering thousands for a meal of fish and bread while socializing between strolls on the water.

Modern Adoptions of the Ancient Practice

Fika, a scrambling of the Swedish word “kaffi” (coffee), is more than just a Swedish tradition; it’s virtually an institution. Our favorite Swedish furniture manufacturer (and developers of the all-time greatest meatballs) describe fika as “a ‘coffee and cake break,’ a short time-out to take mid-morning or afternoon on your own, with friends or workmates.”

A story by the BBC states that not only is Fika a great excuse to eat some sweet treats with co-workers, but it is often a mandatory break. Compulsory cinnamon buns with friends? Yes, please!

An even more famous iteration is the British Tea Time, honored multiple times a day. The late morning break, “Elevenses,” made popular by Merry Brandybuck and Pippin Took in Lord of the Rings, follows second breakfast and is a brief time of refocus after a couple of working hours. “Afternoon Tea,” or “Have-a-Cuppa,” is celebrated later in the work day, is a bit longer, and includes lots of treats to boost you over the afternoon slump. “High Tea” commences at the end of the work day, sometimes with co-workers as a quick “high-five” to recognize a job well done and sometimes at home as a moment to connect with family after the daylong separation. If you’re counting, that’s three organized breaks a day (with treats, to boot!)

In Ethiopia, where the coffee bean originated, “Buna Tetu,” or “Drink Coffee,” is more than just ceremonial; it creates space to deepen social connections, address community concerns, identify needs, offer support, and provide a sense of belonging and purpose. Not to mention, it gives a platform for the rotating baristas to show off their skills.

Building Your Own Break Culture

Backed by historical precedence and modern research, the benefits of breaks exceed increased workplace productivity and efficiency — they positively impact individuals, workplaces, and entire communities. Intentionally designing communal breaks will improve cognitive function, job satisfaction, and corporate health. It’s high time we say goodbye to head-down productivity culture and adopt High Tea instead.

So, what are you waiting for? You’ve been reading this article long enough; it’s time to grab a coworker, a cuppa joe, and take a break.