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The Top Benefits of Taking Breaks at Work

Jul 26, 2024 • 19 min read

Taking breaks is essential in promoting productivity, better mental health and helping employees avoid burnout. Employers and managers should work to educate employees on the benefits of taking breaks and encourage them to take appropriate time to recharge their minds and bodies. With the right office culture that promotes employee breaks, mental health, quality of work, and overall efficiency will improve significantly, resulting in a better and more productive workplace.

You’ll learn:

  • Top Benefits of Taking Breaks at Work
  • 8 Guidelines for Better Workday Breaks
  • Why Do Employees Skip Taking Breaks at Work?
  • How to Stop Feeling Guilt About Breaks

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Top Benefits of Taking Breaks at Work

Taking breaks at work is often overlooked, and some employees even feel guilty for taking a short break. However, taking breaks is crucial to maintaining good physical and mental health, and it can lead to higher productivity levels. In this article, we will discuss the top benefits of taking breaks at work, including increased energy levels, reduced stress, and improved cognitive performance. Let’s dive in!

1. Time to reevaluate your goals for the day

As we go about our busy workdays, it’s easy to become consumed by tasks and lose sight of the bigger picture. That’s why it’s essential to take regular breaks to reevaluate your goals for the day. Taking a few minutes every couple of hours can help you to assess what you’ve accomplished, what still needs to be done and how to prioritize your workload.One of the most critical aspects of time management is setting daily goals. Taking a break gives you the chance to reflect on how you’re progressing with these, and whether or not adjustments need to be made. Without reflection and reevaluation, it can be easy to lose momentum and become less productive as the day goes on.Moreover, breaks allow the mind to process what has been accomplished until now. Rather than jumping from task to task without giving your brain a moment to breathe, taking a break provides your mind with space to think, analyze and strategize. This helps you to come up with new ideas for overcoming work challenges or adopting a fresh perspective.

2. A chance to refocus on your work

Taking a break from work isn’t just about stepping away from your desk and grabbing a coffee. It’s a chance to recharge your batteries, refocus your attention, and be more productive when you return to work. Here are some practical tips to help you use your break time more effectively:

  • Block out distractions: When you take a break, make sure you block out all distractions. Turn off your phone and stay away from social media. This will help you to refocus and use your time more effectively.
  • Create a plan for your next block of time: During your break, think about what tasks you need to accomplish next. Prioritize your most important tasks and create a plan for what you want to achieve during your next block of work time.
  • Take short mental breaks: Taking short mental breaks throughout the day can help improve your overall mental health and avoid burnout. Use your break time to meditate, do some deep breathing exercises, or take a short walk outside.
  • Refocus your attention: Sometimes, taking a break can help you see your work from a different perspective. Use your break time to step back and assess your progress. Are you on track to meet your goals? Do you need to make any adjustments to your plan
  • Remember that breaks can increase productivity: Finally, remember that taking breaks at work isn’t a waste of time. Research has shown that taking regular breaks can actually increase productivity, improve work performance, and reduce stress levels.

3. A creativity boost

Taking breaks throughout the workday can provide several benefits, including a significant boost in creativity. Engaging in different creative activities can help employees refresh their minds and approach work with new and innovative ideas.One of the primary ways to fuel creativity is by detaching from work and gaining a new perspective on tasks at hand.

Frequent breaks provide an opportunity for employees to distance themselves from their work, even if temporarily. By getting away from the computer screen or the desk, employees can come back to their work with a new outlook and a fresh mindset. A study by Stanford University found that walking breaks can be especially effective in improving creativity and productivity. Walking encourages the flow of ideas by increasing blood flow to the brain and triggering the release of endorphins, which help to reduce stress and improve mood. The study also found that walking in nature can provide an even greater boost in creativity.

Apart from walking, employees can engage in other activities during their break periods that stimulate creative thinking. Practicing mindfulness or meditation is a great way to clear one’s mind of distractions and stray thoughts. Listening to music can also help by reducing stress and promoting relaxation, leading to a more conducive environment for creative thinking.

Physical exercise such as stretching and yoga can be another excellent way to refresh and rejuvenate the mind. These activities help to release tension and promote relaxation, leading to improved productivity and creativity.

4. Lower stress by allowing for decompression

Lowering stress is an important aspect of a healthy work life balance. One effective way to reduce stress levels during work is to allow for decompression during break periods. Not all breaks are created equal, however – some types of breaks may actually increase stress levels instead of reducing them.

Taking a break that involves scrolling through social media or email notifications, for example, can lead to increased stress levels instead of lowering them. This is because these activities can keep employees plugged into work related stressors, which can lead to higher levels of cortisol, the stress hormone. A more effective approach to taking breaks is to unplug from work related stressors and instead focus on activities that promote relaxation and mental clarity. This can involve taking a walk outside to appreciate nature, reading a chapter of a good book, or practicing breathing exercises to calm the mind and body.

5. Boost employee engagement

Boosting employee engagement is crucial for any company that wants to succeed in the long term. When employees are engaged, they are more committed to their work, which results in higher productivity, better customer service, and increased creativity. Encouraging regular breaks is one of the many steps that employers can take to improve employee engagement. Regular breaks provide an opportunity for employees to recharge their batteries, reduce stress levels, and maintain a healthy work life balance. Taking breaks can help employees avoid burnout and prevent chronic stress, which can negatively affect both physical and mental health. Breaks also provide an opportunity for employees to engage in activities that stimulate their creativity. Taking a walk, reading a book, or engaging in another relaxing activity can give the brain a much needed rest and boost its ability to come up with new ideas and solutions.

6. Improve mental health

Maintaining good mental health is an often overlooked aspect of a successful work-life balance. The modern work environment can be quite stressful, and it is important for employees to take breaks regularly to reduce anxiety, stress, and fatigue. Taking a break from work can do wonders for someone’s mental health. Regularly stepping away from work, even for a few minutes, can help employees relax and recharge. This can boost workplace productivity and improve overall wellbeing. Strategies for stress management can help employees better manage their mental health. Regular exercise, engaging in hobbies outside of work, and getting proper sleep are all effective ways to manage stress. Exercise can boost levels of endorphins, leading to a more positive outlook and increased energy levels. Engaging in hobbies can help individuals to unwind and disconnect from work-related stressors. Getting proper sleep is also key to effective stress management and good mental health. Developing good sleep patterns by avoiding caffeine later in the day and avoiding stimulating activities before bedtime can aid in successful stress management.

8 Guidelines for Better Workday Breaks

Taking breaks while working is crucial for maintaining productivity and mental health. However, not every break is created equal. To make the most out of workday breaks, here are eight guidelines to follow.

1. Take longer breaks earlier in the day

Taking a break at work is important for your mental and physical health, but did you know that the timing and length of your breaks can have an impact on your productivity? According to Baylor University, taking a longer break earlier in the day can be more effective than the traditional lunch or mid-afternoon break. Taking a longer break earlier in the day, between 10 am and 11 am, allows you to recharge and refocus your energy for the rest of the day. This period of time is typically when your energy levels are the highest, and taking advantage of this can maximize your productivity and concentration levels. Additionally, taking a longer break earlier in the day can help decrease decision fatigue and increase cognitive performance.

It’s important to experiment with your schedule to find the best time for a break. Tracking your productivity and energy levels during work blocks compared to breaks can help you determine the best time for your break. It’s important to note that everyone’s body and work schedule are unique, so finding the ideal timing for a break may require some trial and error.

2. Disconnect from work

During the workday, it’s important to take breaks to recharge and reset our minds. However, it’s equally important to mentally detach from work related thoughts during those breaks to effectively reduce work demands that cause fatigue. Mental detachment from work during breaks provides significant psychological benefits that result in increased productivity and motivation upon returning to work. When we remain preoccupied with work thoughts during breaks, we continue to suffer from the psychological costs of work related demands, leading to decreased creativity, fatigue, and burnout. To disconnect from work related thoughts, focus on relaxation, physical activity, learning something new, helping out a colleague, or setting a new goal. Engaging in these activities helps to boost positive emotions, allowing us to recharge and return to our work with renewed energy and creativity.

Moreover, taking breaks earlier in the day can help improve mental detachment. This is because our energy levels are high during the morning hours, and taking a break during this time helps to maximize productivity and concentration levels later in the day. Focusing on eating, changing the scenery, taking micro breaks every hour, and taking a nap break are all effective ways of disconnecting from work and recharging your mind and body during a break.

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3. Focus on eating

Taking regular breaks throughout the workday is an essential component of maintaining a healthy work life balance. One important aspect of taking breaks is the opportunity to enjoy food mindfully. Mindful eating involves focusing on the taste, smell, and texture of food, which not only allows us to enjoy our food more fully, but also helps to refresh the mind and improve productivity.

When we take a break to enjoy a nutritious snack, we replenish our brain with essential nutrients that help to sustain our energy levels throughout the day. This, in turn, helps us to stay focused and productive as we return to our work. But, it’s important to choose the right kind of snacks to eat during a break Some of the healthiest food items to snack on in between work include yogurt, almonds, wasabi peas, fresh or dried fruit, protein bars, tomato juice, and apples with peanut butter. These foods are great sources of nutrients that can help boost brain function and productivity. Yogurt is a great source of protein and calcium, which are essential for supporting cognitive function. Almonds contain healthy fats and protein that help to keep us feeling full and satisfied, while wasabi peas provide a quick and zesty pick-me-up.

Fresh or dried fruit is a perfect snack to keep on hand during the workday. They are loaded with essential vitamins and minerals that are great for boosting brain function. Protein bars are another great option that can satisfy hunger while providing sustained energy. Tomato juice is packed with antioxidants, which help to protect our cells from damage, and apples with peanut butter provide a sweet and protein-packed snack that’s perfect for any time of day.

4. Change your scenery

Many people experience mental fatigue during the workday, which makes it difficult to stay productive and focused. Taking regular breaks can help alleviate this issue, but changing your scenery during these breaks can be even more beneficial. Leaving the usual work environment and exposing yourself to nature, increased sunlight, and fresh air can help restore your mind and reduce stress. Even being around natural elements like plants can improve morale, satisfaction with work, and patience. There are many ways to change your scenery during a work break. Going for a walk outside, visiting a local coffee shop, or sprucing up your working space with plants or artwork can all provide a refreshing change of scenery. Incorporating these different settings into your workday can help break up the monotony of your usual routine and bring a renewed sense of energy and creativity to your work. So next time you need a break, consider changing your scenery and reap the benefits of exposure to nature and natural elements.

5. Take a nap break

Taking a nap break during the workday can be a great way to recharge your mind and body. Napping has been shown to have numerous benefits, including increased alertness, creativity, and productivity. However, it’s important to follow some guidelines to make sure you get the best possible nap and avoid some of the potential risks associated with napping work.The ideal nap length is typically between 20 and 30 minutes. Napping for a shorter period of time can help you feel more energized and focused without disrupting your normal sleep patterns. Napping for too long, on the other hand, can lead to sleep inertia – a feeling of grogginess and disorientation that can last for up to 30 minutes after waking up. To make the most of your nap break, find a quiet, comfortable place where you can relax and rest. If possible, try to block out any noise or distractions to help you fall asleep more easily. A nap cushion or eye mask can also help create a more restful environment. Studies have shown that taking a nap break can lead to significant improvements in cognitive performance. Naps can help boost creativity, problem solving skills, and memory retention, all of which can lead to a more productive workday. Additionally, feeling more refreshed and energized after a nap can help combat stress, which can have long-term benefits for both physical and mental health.

To avoid sleep inertia, it’s important to make sure you don’t nap for too long or disrupt a full sleep cycle. The ideal nap length of 20-30 minutes allows you to enter a state of light sleep, which can help you feel more alert and refreshed when you wake up. However, napping for longer than 30 minutes can cause you to enter a deeper stage of sleep, which can lead to sleep inertia upon waking.

6. Socialize

Taking a break from work doesn’t always have to be a solitary activity. By socializing during breaks, employees can recharge and refresh, and return to work feeling more energized and capable of tackling tasks. Ways to socialize during breaks include grabbing coffee or having a walking meeting with a cube-mate. Even sending a co-worker a funny e-card or calling a family member to say hi can provide a much-needed mental break. It’s important to encourage employees to spread office cheer, whether that means recommending professional contacts on LinkedIn or lending a hand to other departments. One way to take socializing to the next level is by planning a “playcation” during breaks or vacation time. Playcations prioritize enjoyment and fun, with the goal of enhancing productivity, lowering stress, stimulating brain function, and increasing creativity.

7. Take micro-breaks every hour

When we’re deep in the throes of work, it’s easy to forget to take a step back and give ourselves some time to recharge. That’s where micro-breaks come in, short intervals that can be taken every hour to boost productivity and energy levels. These breaks can be as short as a minute or two and can make a world of difference. Micro-breaks are a great way to incorporate physical movement into your workday as well. When we sit for extended periods, blood flow can decrease, leading to mental fogginess and decreased productivity. Taking a short walk around the office, or even just standing up and stretching can get the blood flowing and improve mental clarity. In addition to physical movement, it’s also important to incorporate mindfulness into our micro-breaks. Disconnecting from work related tasks and taking a moment to focus on our breathing or simply look out the window can help reduce stress levels and increase focus.

When it comes to the duration of these breaks, there’s no one-size-fits-all answer. It’s important to experiment and see what works best for you. Some people may find that taking a one or two-minute micro-break every hour is enough, while others may benefit from a longer break every couple of hours.

8. If you feel like you need a break, take one

Taking breaks throughout the workday is essential to avoiding burnout and maintaining focus. It’s important to listen to your body and recognize when you need a break. Your brain needs rest just like your body does. Overworking and not taking breaks can lead to fatigue, reduced productivity, and even a decline in your mental and physical health. The key is to remember that there are no set rules for taking breaks. Everyone’s body and work habits are different, so it’s important to find what works for you. Taking a five minute break every hour or a 30-minute break every few hours are both valid options. Experiment with different durations and frequencies to see what benefits you the most.

Taking breaks is not only important for your mental and physical health, but also for your work performance. Giving your brain time to rest can actually improve cognitive performance and increase productivity. So, don’t hesitate to take a break when you need one. Remember, taking breaks is not a sign of weakness or laziness, but rather a way to ensure your success and well-being at work.

Why Do Employees Skip Taking Breaks at Work

Employees skipping taking breaks at work is a prevalent issue that can have negative effects on both their physical and mental health. There are several reasons why employees avoid taking breaks, including an overwhelming workload, not understanding the positive effects of breaks, and feeling guilty about taking a break when others are not One of the main reasons why employees skip taking breaks is because of their workload. They often feel inundated with work and under pressure to meet deadlines, resulting in them feeling like they can’t spare the time to take a break. Additionally, employees may feel that taking a break would hinder their productivity and result in them not completing their work on time. Another reason is not understanding the positive effects that breaks can have on their mental and physical healt . Employees may not realize that taking a break can improve their energy levels, enhance their cognitive performance, and reduce stress levels.

Lastly, employees may feel guilty about taking a break, especially if they see their colleagues working long hours without taking any breaks. They may feel that taking a break could make them look lazy, unproductive, or even affect their chances of receiving a promotion. To tackle this issue, there are several strategies employers can implement to encourage employees to take breaks. Providing manageable workloads and realistic deadlines to avoid feeling overwhelmed can also help employees see the value in taking breaks. Educating employees on the importance and positive effects of taking short and regular breaks throughout the day is also critical. Lastly, creating a workplace culture that values self-care and taking breaks is crucial. Employers can lead by example by taking breaks themselves and encouraging employees to do the same. Regular breaks can be incorporated into daily work schedules, and employees can be encouraged to engage in activities that help them to refresh their minds and bodies.

Conclusion -How to Stop Feeling Guilt About Breaks

Taking breaks from work is essential for maintaining productivity and promoting mental health. However, many people feel guilty about taking breaks, which can lead to prolonged periods of work without rest. Remember, prioritizing your well-being is not a luxury, it’s a necessity. By taking the time to rest and recharge, you’ll be more productive and focused during your work hours. So the next time you feel guilty about taking a break, remind yourself of the positive benefits and take that well deserved break without shame.

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