The Power of Pause: 5 Ways to Incorporate Taking Breaks In Your Day

The relentless hum of text messages, email notifications, calendar reminders and news alerts can wear on you after a while. In our high-tech, fast-paced, hyper-connected world, it seems we’re never afforded the chance to truly stop and take breaks—when it’s actually needed more than ever. We push through to-do lists, fueled by endless cups of coffee and the nagging guilt of unfinished tasks. But what if the key to achieving more actually lies in doing less—and taking a step back, or rather, a powerful pause from it all.?

The power of taking breaks

You can do this by incorporating breaks throughout your day. While this might, at first, conjure up concepts of laziness or a lack of energy or commitment, our brains, like any other high-performance machine, require regular periods of rest and rejuvenation to function optimally.

Research backs up this theory of human beings requiring a break to function more optimally. In fact, studies, including one published in the journal The Lancet , have shown that constantly bombarding our brains with information leads to diminished cognitive function. Our ability to focus wanes, attention wanders and decision-making becomes clouded.?

“To take breaks throughout the day simply means consciously building in pauses during the work day, or even social engagements, where you can step away from what you are doing,” says Lianna Nielsen , an integrative nutrition health coach.

“It can be any length of time, but should allow you to shift your focus, rest, move your body, or disengage from the project or activity—they should also leave you feeling better: less stressed, more energized, inspired, etc.”

So, how can we break free from this cycle of diminishing returns and harness what we like to call “the power of pause?” In this article, experts share tactical tips for how to incorporate breaks into your workday.

1. Eat mindfully

What you eat doesn’t only affect you physically—but also cognitively . Nielsen recommends fighting the common urge to work through your lunch hour, and instead taking it as an opportunity to shift your focus and reset. “Eating mindfully is healthier anyway, as it is much easier to tune into your body’s hunger cues so you avoid overeating or eating out of stress or boredom,” she says. “If you can avoid eating at your desk that is even better, as a change of scenery will help you to disengage from what you were previously working on.”

2. Step out of the office mid-afternoon?

If you’ve felt a serious energy dip in the afternoon, you’re not alone. It’s called the afternoon slump and is often solved by a sugary treat, coffee or both—which can actually make it even harder to focus depending on what you choose to snack on, explains Nielsen. “If you are truly hungry, feel free to have a snack, but often people do this out of boredom or mental fatigue,” she says. “Setting aside anywhere from five to twenty minutes to walk around the block, take a few deep breaths, or just stand up and walk around the office can often enhance your productivity even more.”

3. Block time on your calendar

Blocking time on your calendar isn't just about maximizing productivity; it can also be a surprisingly effective tool for encouraging breaks and boosting your mental health, explains Denise Vitola, health coach and founder of Vitola Strategies .

“By carving out specific periods for focused work sessions, you create clear boundaries between tasks—plus knowing you have dedicated downtime cuts down on anxiety about unfinished tasks,” she says. “This mental refreshment, a key benefit of breaks, allows you to return to the next work block feeling energized and focused, leading to a more productive and mentally healthy workday overall.”

4. Incorporate more movement whenever possible

“Park further away, take the stairs, walk more when you can: Much like taking a break to eat, creating more time in your day for movement builds pauses into your day,” says Nielsen. “While you are walking, allow yourself to be silent, let your mind wander away from work and just focus on what’s in front of you or something that brings you joy—intentionally shift your focus.” Research has also shown that exercise boosts your brain health, increasing neuroplasticity and helping to create new neural connections.

5. Add in meditation

Meditation can work wonders on your mental health and can be very much needed when you’re feeling overwhelmed in the middle of your day. “When we experience a moment of stress or overwhelm, we often feel internal pressure to work harder to solve a problem or finish a task,” says Nielsen. “

When you notice yourself experiencing sudden feelings of stress or overwhelm, take a moment when you can, to pause, take a few deep breaths (exhaling for longer than you inhale overrides your nervous system and allows you to calm down) and then go back to finishing your task when you are calm.” This, she explains, allows for better focus, easier problem solving and enhanced productivity.

Aaptiv's On Demand Wellbeing Classes

Aaptiv is an great resource with on-demand classes for meditation, walking, breathwork, and yoga. It also provides strength training, running, and various other categories suitable for both beginners and seasoned athletes. With access to a wide range of on-demand fitness and wellness classes, these workouts can be done anywhere—whether at work, home, or the gym.

Aaptiv as an Employee Wellness Offering

Aaptiv offers an all-in-one employee wellness solution that includes personalized workout plans, access to a network of 19,500 national and local gyms, and over 9,500 on-demand fitness and mindfulness classes. With PEAR’s Training Intelligence , Aaptiv’s adaptive coaching helps users stay motivated and engaged with their exercise routine. As users progress through their workouts, it adapts to their performance in real-time, providing feedback and adjustments to ensure they are getting the most out of their workout. This hyper-personalized approach can help employees achieve their fitness goals and improve their overall health and well-being.

Read the original article written by Jenn Sinrich on Aaptiv.com