How to Take Better Breaks, According to a Performance Expert

This is an excerpt from one of my favorites book on time management, When: The Scientific Secrets of Perfect Timing.

The book is written by Daniel Pink, who’s been named among the world’s top-15 business thinkers. He’s also an author of six books, four of which have been New York Times bestsellers. His most recent one, “When,” was named a best book of 2018 by Amazon, iBooks, and Goodreads.

In this book, Pink details five types of breaks that enable greater productivity, which has implications on time management and Deep Work (the most valuable kind of work in today’s economy).

These breaks include:

1. Micro Breaks

Researchers say breaks which last less than 60 seconds can be very beneficial. The 20–20–20 Rule, for example, is a practice in which you set a timer for 20 minutes after starting a task; when the timer expires, look at something 20 feet (six meters) away for 20 seconds.

“If you’re working at a computer,” Pink writes, “this type of break will rest your eyes and improve your posture, both of which can fight fatigue.”

There’s also a water break, in which you put a water bottle on your desk; when you drink all the water, get up and refill the bottle. (Water hack: Leave the cap off the bottle, so you’re inclined to drink more frequently.)

“It’s a three-for: hydration, motion, and restoration,” Pink writes.

Wiggle breaks are highly recommended, as well, in which you get up from your desk, shake different parts of your body, and even do a full-body stretch.

2. Moving Breaks

Most of us sit too much and move too little, so Pink offers a variety of ways to build more movement into your breaks, such as:

• Five-minute walks every hour, which are especially useful during the trough in Pink’s Three Stages of Timing in a Day model
• Yoga, because many poses are doable right at your desk
• Push-ups, which boost your heart rate, shake off cognitive cobwebs, and get you stronger

3. Nature Breaks

Studies after studies have proven the replenishing benefits of nature, and many of us underestimate how much better nature can make us feel.

Nature breaks can include:

• Walking through a local park if you work near one
• Taking your dog for a walk
• Going outside and sitting next to a tree or garden

4. Social Breaks

Spending a break with other people can do wonders for restoration. Consider the following:

• Call someone to catch up for five-to-10 minutes
• Practice gratitude by thanking someone via a text message or email
• Visit a coffee shop with colleagues and talk about something other than work

5. Mental Gear-Shifting Breaks

Our brains suffer fatigue just as much as our bodies do, which is a big factor in the trough of Pink’s Three Stages of Timing in a Day model.

For mental rejuvenation, try one of these practices:

• Meditation (these guided meditations are as short as three minutes)
• 45 seconds of controlled breathing (take a deep breath to expand your stomach, pause, exhale slowly to the count of five, and repeat four times)
• Lighten up (e.g. listen to or watch something funny, play light-hearted music)

There’s more where that came from at Hack My Time.