You might think that working non-stop is the best way to get things done, but that's not always true. Taking a break from work can actually boost your productivity, creativity, and well-being. In this article, you'll learn why breaks are important, how to plan them, and what to do during them.
Breaks can help you refresh your mind, reduce stress, and prevent burnout. They can also improve your focus, memory, and decision-making skills. By taking a break, you give yourself a chance to step back from your tasks, gain new perspectives, and solve problems more effectively.
Feeling stuck at work can be a sign you need a breather. - Regular short breaks prevent burnout and sharpen focus. - Physical activity during pauses increases energy and mental clarity. - Extended time off offers deep recovery and fresh perspectives. Taking a break is essential for sustained productivity and innovative thinking. It's not just a luxury... it's a strategic tool for better performance. How do you integrate breaks into your routine to stay at the top of your game? Join the conversation. #RestToPerform #StrategicBreaks #ProductiveMindset #LeadershipWellbeing
Mental fatigue results in reduced cognitive performance and therefore reduced productivity. Mental fatigue is caused by sustained levels of high cognitive load, such as long focused work blocks, and when you become fatigued, it can be hard to recover. Therefore, the best approach to sustained productivity across the day and the week is to have short frequent breaks.
There is no one-size-fits-all formula for how often and how long you should take breaks. It depends on your personal preferences, work style, and goals. However, some general guidelines are to take a short break (5 to 15 minutes) every hour or two, and a longer break (30 minutes to an hour) every four hours or so. You can also use the Pomodoro technique, which involves working for 25 minutes and then resting for 5 minutes, and repeating this cycle four times before taking a longer break.
Everyone is different. Our research shows some people's performance often deteriorates after 90min, while others can go for 3 hours before they fatigue. It is recommended you schedule a short break before you get to this state. Personally, I like a 5-minute break every 30-40min followed by a longer break every two hours. This allows you to be productive, but sustain performance over the day.
Taking a break is an important part of staying productive and avoiding burnout, so it's essential to detach yourself from your work. Instead of checking emails, phones, or social media, try something that relaxes, energizes, or inspires you. Consider stretching, walking, or exercising; meditating, breathing, or listening to music; reading, writing, or drawing; chatting with a friend, colleague, or family member; playing a game, watching a video, or listening to a podcast. These activities can help you take a much-needed break and refresh your mind.
Breaks are great, but a break is only worthwhile if you get away from the screen for a while. Don't sit at the computer. Don't check your phone. Don't look at social media. Instead, look out the window, go get a drink, or take a bathroom break. Or during a longer break, go for a walk or listen to some music. I once worked with a high performer who used the Pomodoro technique of 25 minutes of work followed by a 5 minute break. In his break, he would lay down and close his eye while thinking about the work challenge he was facing. This would give him the opportunity to get back into work fresh, and potentially having a solution to the problem he faced.
Taking a break can be difficult when you have looming deadlines, constant interruptions, or distractions. To stay focused and avoid procrastination, you should set some boundaries and rules for yourself. For instance, you can use a timer or an app to remind you when to take a break and when to resume work. Additionally, turn off your notifications or put your devices on silent mode. It is also helpful to let your co-workers or boss know when you are taking a break and when you will be back. Furthermore, find a quiet and comfortable place to take a break and reward yourself for completing tasks or work sessions.
After taking a break, you might feel refreshed and ready to tackle your work again. However, you may encounter some challenges, such as losing your momentum, forgetting your progress, or feeling guilty. To overcome these issues, it's important to ease yourself back into work. For instance, review your goals and priorities for the day, start with a small or easy task to warm up, use a checklist or a planner to track your tasks and achievements, celebrate your wins and acknowledge your efforts, and seek feedback or support from others if needed. Taking regular breaks from work isn't a luxury but a necessity; they can improve your productivity, creativity, and well-being. Try incorporating breaks into your routine and witness the difference they make.
We all fear distraction will invite failure amid nonstop achievement addiction. Yet Einstein swore long baths sparked his breakthrough ideas, not slides. He knew over-stimulation stifled creativity. Floating thoughtfully in tub timeouts allowed organic questions to marinate unforced rather than compulsively chasing constant destinations. These playful breaks recharged his concentration to sharpen selections between brainstorm gems and duds. They also eased competitive compulsions, opening capacity for unconventional concepts through the paradox of being productively relaxed. Recharging cognition this way demands curbing guilt to trust our unconscious bears fruit when conscious efforts hit walls. Our brains need idle gears sometimes.
You are able to better perform and reach a peak state of being when you nurture your mental, emotional, and physical state. Taking time out daily to recharge and fuel your holistic well-being is the key to supporting you thrive and sustain your drive to live a passion and purposeful life. We perform best when we are in a universal state of flow, and not when we are burnt out, frustrated, fatigued, angry or ill. Block out time in your schedule each day to do things which bring you joy and nourish your body, mind, and spirit.