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How can you use breaks to increase productivity and reduce stress?

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If you work as a computer repair technician, you probably spend a lot of time in front of a screen, dealing with complex problems, and meeting deadlines. While this can be rewarding and challenging, it can also be stressful and exhausting. That's why taking breaks is essential for your productivity and well-being. In this article, you'll learn how to use breaks effectively to boost your performance, reduce your stress, and improve your work-life balance.

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1 What are breaks and why are they important?

Breaks are short periods of time when you stop working and do something else, such as stretching, walking, meditating, or chatting with a colleague. Breaks can help you recharge your energy, refresh your mind, and prevent burnout. Research shows that breaks can improve your focus, creativity, memory, and mood. They can also reduce your eye strain, muscle tension, and fatigue.

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Keely Woods-Guy

Employee Health Specialist
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Breaks are super important because it's impossible to hold concentration for 8 hours a day. Research tends to show that those who do take advantage of brain breaks are more productive. This makes sense because it allows you to reset your thoughts, focus on something else for a second, and come back to what you were working on with potentially fresh eyes.

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Wesley Allen

Engineering Student Passionate about Product Design and Prototyping
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Many employers offer the courtesy of a paid lunch hour, provided you finish your lunch in 15min or less and are willing to work through the rest of the time. This helps to build trust with employees and offers them flexibility depending on their daily need for rest or income.

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2 How often should you take breaks?

There is no one-size-fits-all answer to this question, as different people have different preferences and needs. However, a general rule of thumb is to take a break every 90 minutes, or whenever you feel your concentration or motivation dropping. You can also use the Pomodoro technique, which involves working for 25 minutes and then taking a 5-minute break, repeating this cycle four times before taking a longer break of 15 to 30 minutes.

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Keely Woods-Guy

Employee Health Specialist
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In my role we heavily promote the sit for 60/move for 3 philosophy. so every hour, get up and walk around for 3 minutes whether this is a bathroom break, snack break, or a chance to go say hello to someone. A helpful tip we share is for smart watch wears is setting a 1-hour timer so you have a nice little reminder of when it's time to get up.

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3 How long should your breaks be?

The length of your breaks depends on how much time you have, what you want to achieve, and what you enjoy doing. Some breaks can be as short as a few seconds, such as blinking, breathing deeply, or looking away from the screen. Others can be longer, such as 10 to 20 minutes, which can allow you to do some physical activity, listen to music, or read a book. The key is to find a balance between the duration and the frequency of your breaks, and to make sure they are not too long or too short.

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Howard Bailey

Lover of people. Teacher. Trainer. Photographer. Tech Support Professional - Android, Windows / Apple expert - Mac, iPad, iPhone
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Shouldn’t the length of your break vary with the duration and the intensity of what you have been working on? Sometimes you have to work continuously on an activity for an extended period of time before it is possible to take a break — especially when working to recover from an outage or a failure of critical IT infrastructure.

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4 What should you do during your breaks?

Taking breaks from work is important for your well-being, and there are many activities that can help you relax and make you happy. To relieve stress and improve blood circulation, you can stretch your body and do some simple exercises like jumping jacks, squats, or push-ups. Drinking water and eating a healthy snack can help keep you hydrated, nourished, and energized. Additionally, meditating or practicing mindfulness can help calm your mind and reduce anxiety. You could also chat with a friend or co-worker to socialize, vent, and laugh. Finally, learning something new or fun can stimulate your brain and expand your knowledge. TED talks, podcasts, and articles are all great resources for this.

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Aryan Fardeen

AWS DCO I can be A perfect team lead and project manager
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Agree Taking breaks from work is good for you, and there are easy things you can do to feel better. Stretching or doing simple exercises like jumping jacks helps with stress and makes your blood flow better. Don't forget to drink water and eat a healthy snack to stay energized. Calm your mind by meditating or being mindful. Talk to a friend or co-worker to socialize and have a laugh. Also, learning something new or interesting from TED talks, podcasts, or articles can be fun and good for your brain.

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5 How can you make breaks a habit?

Taking breaks may seem like a simple task, but it can be challenging to remember or prioritize them, particularly when you're busy or under pressure. To make breaks a habit, set a timer or use an app to remind you to take them. Additionally, you can schedule your breaks in your calendar and treat them like appointments that can't be missed. Track your progress with a journal, spreadsheet, or app, and reward yourself for taking breaks with a sticker, candy, or compliment. Furthermore, find a break buddy or join a break community to motivate and support each other in taking breaks. Lastly, experiment and find what works best for you; try different types of breaks and different times and durations to see how they affect your productivity and well-being. Ask for feedback from others who take breaks for advice or suggestions.

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6 How can you avoid distractions and interruptions during your breaks?

Taking breaks can be counterproductive if you are constantly distracted or interrupted. To avoid this, turn off or mute your notifications and alerts, and inform your boss, co-workers, and clients that you are taking a break. Additionally, choose a quiet and comfortable place to take your break, such as using headphones, earplugs, or music to block out noise. Lastly, resist the temptation to check work-related messages or tasks during your break. You can also use a blocker app, browser extension, or website blocker to prevent access to work-related websites or apps.

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Keely Woods-Guy

Employee Health Specialist
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In my role I started a weekly stretching program. This program happens 2x per week from 2:00 - 2:15pm. This is a really good way to get people up and moving in a structured way, but in a way that is still a break. I encourage them to chat amongst themselves during stretching as long as it doesn't get in the way of them stretching. We get really positive feedback from this because it's like a fun little social break but still has that structure needed to stay on task. I lead and they follow along.

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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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Howard Bailey

Lover of people. Teacher. Trainer. Photographer. Tech Support Professional - Android, Windows / Apple expert - Mac, iPad, iPhone
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Leave your desk or the office when you take your break, otherwise it may be short-lived. We’ve all had people walk up to us, who can clearly see that we are on our break or eating lunch and preface their comment with, “I know that you’re on your break, but …”

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How can you use breaks to increase productivity and reduce stress?

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7

1 What are breaks and why are they important?

2 How often should you take breaks?

3 How long should your breaks be?

4 What should you do during your breaks?

5 How can you make breaks a habit?

6 How can you avoid distractions and interruptions during your breaks?

7 Here’s what else to consider

Computer Repair

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How can you use breaks to increase productivity and reduce stress?

1

2

3

4

5

6

7

1 What are breaks and why are they important?

2 How often should you take breaks?

3 How long should your breaks be?

4 What should you do during your breaks?

5 How can you make breaks a habit?

6 How can you avoid distractions and interruptions during your breaks?

7 Here’s what else to consider

Computer Repair

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