How can taking a break from work improve your productivity?

1 The benefits of breaks

Taking a break from work can have many positive effects on your performance and health. For instance, it can reduce stress and prevent burnout by lowering cortisol levels and relaxing your muscles. It can also boost energy and motivation, helping you to regain focus and renew interest in tasks. Additionally, it can enhance creativity and problem-solving by stimulating the brain and accessing the subconscious. Finally, it can improve mood and well-being by connecting with others and rewarding yourself for your efforts.

2 The best time to take a break

When and how often to take a break from work is highly individualized and depends on your personal preferences, work style, and schedule. However, some general guidelines are to follow the 90-minute rule, listen to your body and mind, and align your breaks with your circadian rhythm. Research suggests that our brains can only focus for about 90 minutes at a time, after which we need a 15-20 minute break to restore our mental energy and attention. Paying attention to signs of fatigue, such as yawning, eye strain, headache, irritability, or loss of interest is important. Don't wait until you reach your breaking point to take a break; instead, take a break when you feel the need to refresh yourself. Additionally, aligning your breaks with your circadian rhythm is beneficial as it affects your alertness and energy levels throughout the day. Aim to take breaks when you feel the most sleepy or sluggish, such as in the mid-morning or mid-afternoon.

4 The challenges of taking a break

Taking a break from work might seem straightforward, but it can be difficult to do in practice. You might experience guilt or pressure to keep working, especially if you have a lot of work to do or if you think others will judge you. Additionally, distraction or interruption can make it hard to take a break, especially if you work in a noisy, busy, or chaotic environment. Furthermore, habit or inertia can cause you to forget or resist taking a break, particularly if you are used to working for long hours without stopping or if you feel that taking a break will disrupt your momentum.

5 The solutions for taking a break

Taking a break from work is not a luxury, but a necessity. It can help you improve your productivity, creativity, and well-being, as well as prevent stress and burnout. To make taking a break easier and more enjoyable, you can plan and schedule when and how long you will take a break, and put it in your calendar or to-do list. Additionally, it's important to set and communicate boundaries with others, letting them know when and how you will take a break. You should also turn off your phone, email, or notifications to avoid distraction. Lastly, vary and diversify your breaks by choosing different activities for different breaks based on your needs, goals, and preferences. By following these tips, you can make taking a break a regular and rewarding part of your work routine.

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?