How can you take breaks throughout the day to improve work-life balance?

1 Why breaks are important

Taking breaks throughout the day can help you recharge your energy, refresh your mind, and reduce your stress levels. Breaks can also improve your productivity, creativity, and focus, as well as your mood, motivation, and satisfaction. According to the Pomodoro Technique, a popular time management method, working in short bursts of 25 minutes followed by 5-minute breaks can help you achieve more in less time and with less effort. Breaks can also prevent you from developing physical and mental health issues, such as eye strain, headaches, back pain, anxiety, or depression.

2 How to schedule your breaks

The first step to taking breaks throughout the day is to plan them ahead of time and stick to them. Depending on your work schedule and preferences, you can choose to take breaks every hour, every two hours, or every four hours. You can also use a timer, an app, or a calendar to remind you when it's time to take a break. Ideally, you should take at least 15 minutes for your lunch break and 10 minutes for your other breaks. However, you can also adjust the duration and frequency of your breaks depending on your workload, customer demand, and personal needs.

3 What to do during your breaks

To make the most of your breaks throughout the day, it is important to do something that relaxes, energizes, or inspires you. Consider stretching your muscles, walking around, or doing some light exercise to improve your blood circulation and posture. Additionally, you can drink some water, have a snack, or make a cup of tea or coffee to hydrate and nourish your body and brain. To entertain and stimulate your senses, you may listen to some music, read a book, or watch a video. Alternatively, you can meditate, breathe deeply, or practice gratitude to calm and center yourself. You can also chat with a colleague, a friend, or a family member to socialize and vent. Lastly, you can learn something new, play a game, or solve a puzzle to challenge and sharpen your mind.

4 How to avoid distractions

The third step to taking breaks throughout the day is to avoid distractions that can interrupt or reduce the quality of your breaks. To do this, you should turn off or mute your phone, email, or other notifications that can tempt you away from your break. It's also a good idea to find a quiet, comfortable, or pleasant place to take your break, away from sources of noise or stress. Additionally, you should set boundaries and expectations with your coworkers, managers, or customers about when you are available and when you are not. Lastly, be mindful and present during your breaks and respect and value them - don't feel guilty or lazy for taking them.

5 How to resume your work

The final step to taking breaks throughout the day is to resume your work smoothly and effectively. To do this, review your to-do list, priorities, or goals for the day and decide what to work on next. You can also start with a simple, easy, or enjoyable task to warm up and build momentum. Additionally, use positive affirmations, feedback, or rewards to motivate and encourage yourself. Be flexible and adaptable to changing situations, demands, or challenges and don't be afraid to ask for help or support if you need it. Taking breaks throughout the day can help you improve your work-life balance and your customer service skills. By following these tips, you can make your breaks more beneficial and enjoyable for yourself and your customers.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?