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How can you use breaks to improve your workday?

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Are you feeling overwhelmed, stressed, or burned out by your workday? If so, you might be neglecting one of the most important factors for your productivity and well-being: breaks. Taking regular breaks throughout the day can help you recharge, refocus, and re-energize your mind and body. In this article, you will learn how to use breaks to improve your workday in the context of philanthropy, a skill that involves giving back to your community and causes you care about.

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Ben G Calder

Integral Health Assessment and Solutions for Individuals, Couples and Organisations

1 Why breaks matter

Breaks are not a sign of weakness or laziness. They are a vital part of your workday that can boost your performance, creativity, and satisfaction. Breaks can help you prevent mental fatigue, reduce stress and anxiety, improve your mood and motivation, and enhance your memory and learning. Breaks can also give you an opportunity to reflect on your work, align it with your values and goals, and appreciate your achievements and impact. By taking breaks, you are not only taking care of yourself, but also of your philanthropic mission.

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Ben G Calder

Integral Health Assessment and Solutions for Individuals, Couples and Organisations
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They allow pur brain to rest and reset. It allows for other inputs to come in and expand our thinking, especially if the choice of what we do in the break is constructive and not just social media scrolling

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Debbie Whyte, APCC, ATR, EMDR-TRAINED, RYT

Creative Art Therapy & Development, EMDR-Trained, Mindfulness/Meditation, Yoga & Humanistic Approach to Wellness.
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One thing I've found to be useful is taking time to sit and breathe in between seeing clients and doing administrative tasks. It could be for as little as 2 minutes or up to 10 minutes. If longer than 2 minutes, I usually will do a little doodling art as well. This helps me to reset, refresh and go onto the next task with a lot more ease. Find your way to take a break. It could be stretching, going for a walk, a yoga pose (which I also find helpful) called forward fold or even set your alarm for 10-15 minutes to take a power nap (if it isn't going against your company's policies). Whatever you choose, please remind yourself that this is self care so you don't riddle yourself with guilt for taking time to replenish your mental health.

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2 How to schedule 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 tasks. However, some general guidelines can help you plan your break schedule. First, try to take a break every 90 to 120 minutes, as this is the optimal time span for your brain to focus and process information. Second, vary the length and type of your breaks according to your needs and energy levels. For example, you can take a short 5-minute break to stretch, breathe, or drink water, or a longer 15- to 30-minute break to eat, nap, or meditate. Third, avoid checking your email, social media, or news during your breaks, as this can distract you and add to your cognitive load.

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Ben G Calder

Integral Health Assessment and Solutions for Individuals, Couples and Organisations
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Just making sure you add breaks, getting an idea from bo5h yoit body and mind what they can handle and ensuring you don't get to breaking point before you have a break. Resting at about 70% of your capacity means you won't drain the system before you replenish

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3 How to optimize breaks

The quality of your breaks is as important as the quantity, so it's important to choose activities that are enjoyable, relaxing, and meaningful for you. If you want to optimize your breaks in the context of philanthropy, consider reading something that inspires you or teaches you something new about your cause or field. You could also watch a TED talk or documentary that showcases a successful philanthropic project or story. Listening to a podcast, audiobook, or music can also help uplift you and challenge you to think differently. Writing a journal entry, gratitude list, or thank-you note can help express your feelings, thoughts, or appreciation for your work or someone who supports you. Don't forget to call a friend, family member, or colleague who shares your passion or vision and have a meaningful conversation. Additionally, physical activities like walking, jogging, yoga, or dancing can energize you and release endorphins. Creative activities such as drawing, painting, knitting, or gardening can stimulate your imagination and expression. Finally, doing volunteer activities like tutoring, mentoring, or donating can benefit your community and reinforce your purpose.

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4 How to resume work

After taking a break, you might find it hard to get back to work and feel distracted, bored, or unmotivated. To overcome this challenge, it is important to have a clear and realistic plan for resuming your work. You can review your to-do list and prioritize tasks according to their urgency and importance. Additionally, setting a specific and attainable goal for the next work session and breaking it down into smaller steps can help you stay on track. Utilizing a timer or an app to track your time and remind you of your next break is also beneficial. Furthermore, minimizing any external or internal distractions, such as noise, clutter, or notifications can help you stay focused. Lastly, rewarding yourself for completing a task or reaching a milestone, such as by giving yourself a compliment, a treat, or a bonus break is an important way to keep motivated.

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Ben G Calder

Integral Health Assessment and Solutions for Individuals, Couples and Organisations
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Plan, set the intension of what you want to achieve in the next time slot and stick to it as best you can. Allow yourself to have some flexibility and do the tasks you feel you can do.

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5 How to evaluate breaks

Taking breaks is an essential habit to cultivate and refine over time. Ask yourself questions like how do you feel before, during, and after your breaks; what activities do you enjoy or dislike; and how do your breaks align with your values and goals to evaluate the effectiveness of your breaks on your workday. You can use a journal, a tracker, or a feedback tool to record and analyze your break data and patterns. Breaks are not a luxury but a necessity for your workday to improve well-being, performance, and impact as a philanthropist. Recharging, refocusing, and re-energizing your mind and body as well as connecting with passion and purpose are some of the benefits of taking a break. So don't hesitate to take one!

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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?

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Ben G Calder

Integral Health Assessment and Solutions for Individuals, Couples and Organisations
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Make sure that in a break, you do something different. Move if you've been stationary. Rest if you've been physically moving Remember to hydrate, nourish and activate your body at regular points in the day for optimum functioning

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How can you use breaks to improve your workday?

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6

1 Why breaks matter

2 How to schedule breaks

3 How to optimize breaks

4 How to resume work

5 How to evaluate breaks

6 Here’s what else to consider

Philanthropy

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How can you use breaks to improve your workday?

1

2

3

4

5

6

1 Why breaks matter

2 How to schedule breaks

3 How to optimize breaks

4 How to resume work

5 How to evaluate breaks

6 Here’s what else to consider

Philanthropy

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