Taking a Break

You should take regular breaks at work if you want to be healthier, happier, and more productive. But it seems difficult to take even a moment to yourself these days, for something that should be so basic and intuitive.

But why is it so difficult for us to take a break? Why is it so difficult for us to spend 10 minutes to ourselves in a world where we have entire brands built on this concept? Yes, the epidemic, the hustling culture, and FOMO all contribute to the stress. However, many of us assume that we are simply too busy to take a break.

Maybe you treat your hectic schedule as if it were armor or a badge of honor. Maybe you truly believe you don't have enough time. And you'd be forgiven for feeling all of these things — we've been clinging to antiquated productivity models for far too long as a culture!

The good news is that the events of the past year have pushed us to face head-on the way we work – and live – and if you've had enough, you've come to the perfect spot! These four simple actions can help you reset your poor break habits, leaving you more productive and less worried than ever before. So, without further ado, let's prepare to sleep!

Prepare to take a break.

Prior planning and preparation protect productivity — and avoid fatigue! – from the timetabled breaks of a schoolday to the perfectly planned Pomodoro Technique.

To begin with, planning your breaks ahead of time increases your likelihood of taking them. If you know you'll be getting a break soon, it can help motivate you to give it your all. In truth, the human mind operates at its peak for about an hour, after which time the amount of energy begins to decline. That lack of energy eventually leads to a loss of attention and productivity, making you more prone to distraction, procrastination, and a higher risk of making a mistake.

Working remotely makes it more difficult to take breaks, and the lines that separate our work and home life have all but vanished during the pandemic. It's very probable that you're exhausted, tired, or just plain blah, which makes it more vital than ever to make sure you're getting enough downtime in your day. If you find it difficult to take a break while you're alone, schedule breaks with friends, family, or coworkers ahead of time. With some limitations relaxing, you might be able to go for a safe socially separated coffee or a quick stroll. And if you can't meet in person, nothing says you can't talk on the phone while walking. But, please, don't use a screen and make it an audio call instead!

Little and frequently

When it comes to productivity, less is frequently more, and the same is true when it comes to taking pauses. According to a 2016 study, taking regular "micro-breaks" helps to mitigate the detrimental effects of stress acquired during the workday. A micro-break differs from scheduled breaks in that it is not only shorter but also impromptu. Stretch, go for a trip to the kitchen, or have a five-minute conversation with a coworker (or family member/roommate/pet).

And if you find yourself taking more breaks on days when you're weary, that's not only natural, but it can actually help you manage your energy and participate more effectively at work:

“Basically, microbreaks help you manage your energy resources throughout the day – which is especially important on tired days,” says the author.

Your body truly does know best, so pay attention to it! If you're sitting at a desk or performing other repetitive duties, try to take a 60-second micro-break every 20 minutes.

Call a tech time-out.

So you've planned your breaks and your work schedule for the day, and that's fantastic! But are you spending your 11 a.m. coffee break crouched over your phone, idly scrolling through social media? If that's the case, it's not a true break. You must ensure that your breaks are spent away from screens in order to get the most out of them. It's not just because it's good for your eyes.

Zoom fatigue is inescapable for practically anybody working remotely, and home workers are feeling more pressure to stay connected at all times. Those of us who used to commute in the morning now spend our mornings "getting a head start" by reading our emails while eating breakfast. You've most likely been working through lunch, dinner, and beyond. You may believe you're making good use of your extra time, but the value of mental breaks should not be overlooked. Increased problem-solving abilities, work performance, and life satisfaction, as well as reduced stress levels, are all advantages of mentally disengaging from work.

Take a vacation from technology whenever you have the opportunity! If you simply cannot be away from your computer or phone, Freedom allows you to restrict access to your email at specific hours. And if you believe doomscrolling or scrolling on Instagram is a smart method to avoid work, you'd be correct... But, when the time comes, good luck getting back to work! We understand that some days just call for a cup of coffee and some cute cat memes, but be wary of the dopamine reward loop!

Take advantage of your break.

Setting an alarm will help you remember when it's break time, but if you really want to make sure you get all of your breaks, make sure you spend them doing something you enjoy. Don't get caught up in worrying about the next item on your to-do list! Take a step outdoors and listen to the songbirds while sipping your coffee or eating your lunch at the table. Read a chapter of that book you've been trying to get your hands on for a long time! Remote work allows us to spend our break moments anywhere we like (unless your favorite area is the office kitchen, in which case you're in desperate need of a break more than anyone else!).

Take advantage of WFH's versatility and try new things! Perhaps a lunchtime run provides you a jolt of energy? Perhaps you might replace or combine your customary 3 p.m. cup of coffee with a brief power sleep. The benefit of working from home is that you may plan your day around your schedule. It's a cruel irony that so many of us have become enslaved by something that should, in theory, be liberating.

Pay attention to how you feel right now – and how you feel when you return to your desk – while you're taking a break. Keeping in mind any advantages means you'll look forward to taking breaks in the future, making you less likely to neglect them.