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How can you take effective breaks during work hours?

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As an IT professional, you might spend long hours working on complex projects, solving technical problems, or providing support to clients. While you are passionate about your job, you also need to take care of your health and well-being. Taking effective breaks during work hours can help you recharge your energy, boost your productivity, and reduce your stress. In this article, we will share some tips on how to plan and enjoy your breaks without compromising your performance.

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Henry Lukwago

Aquaculture & Fisheries Professional | Data & Program Management | Sustainable Development & Blue Economy Enthusiast

1 Schedule your breaks

One of the first steps to take effective breaks is to schedule them in advance. You can use a calendar app, a timer, or a productivity method like the Pomodoro technique to plan your breaks. Ideally, you should take a short break of 5 to 10 minutes every hour, and a longer break of 15 to 30 minutes every 2 to 4 hours. This way, you can avoid working too long without interruption, which can cause fatigue, eye strain, and mental overload.

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Henry Lukwago

Aquaculture & Fisheries Professional | Data & Program Management | Sustainable Development & Blue Economy Enthusiast
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Scheduling breaks also guides one on how long the break should take such that he or she is able to return to work. We wouldn't want to rest too much and neglect our duties.

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2 Change your environment

Another tip to take effective breaks is to change your environment. This means leaving your desk, your computer, and your phone behind, and moving to a different space. You can go outside for some fresh air and sunlight, or find a quiet spot to relax. Changing your environment can help you clear your mind, stimulate your senses, and improve your mood.

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GK Palem

CxO for Startups | AI, Blockchain, Industry 4.0
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Environment does not necessarily mean "physical environment". Majority of the good technology management people that I know are good at "Multi-tasking". They take the effective breaks by changing the active work-set from one task to another. This may not work for all, but for good multi-taskers, switching between different tasks is as effective as changing the physical environment.

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3 Do something different

A third tip to take effective breaks is to do something different from your usual work tasks. You can use your break time to pursue a hobby, learn something new, or have some fun. For example, you can read a book, listen to a podcast, play a game, or meditate. Doing something different can help you switch off from work, engage your creativity, and enhance your skills.

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4 Connect with others

A fourth tip to take effective breaks is to connect with others. You can use your break time to chat with a colleague, a friend, or a family member. You can talk about anything that interests you, or share your challenges and achievements. Connecting with others can help you build rapport, get support, and feel less isolated.

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5 Eat and drink well

A fifth tip to take effective breaks is to eat and drink well. You can use your break time to nourish your body and mind with healthy food and beverages. You can prepare a snack, a meal, or a smoothie that contains protein, fiber, and vitamins. You can also drink plenty of water, tea, or juice to stay hydrated and refreshed. Eating and drinking well can help you maintain your blood sugar levels, prevent hunger, and boost your brain function.

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6 Be flexible

A sixth tip to take effective breaks is to be flexible. You can adjust your break schedule and activities according to your workload, your energy, and your preferences. You can also experiment with different types of breaks and see what works best for you. Being flexible can help you cope with unexpected situations, avoid boredom, and enjoy your breaks more.

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7 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?

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How can you take effective breaks during work hours?

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1 Schedule your breaks

2 Change your environment

3 Do something different

4 Connect with others

5 Eat and drink well

6 Be flexible

7 Here’s what else to consider

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