The Power of the Work Break: What Might Surprise You
Your days can easily drain you with constant meetings, endless emails, messages on your computer and phone, to-do lists, and more. Taking a break at work can boost your energy and productivity, giving you mental clarity while decreasing stress. But did you know that it matters how and when you take that break? And did you know that there are definite no-no’s when it comes to taking a break?
This is why being intentional about how and when you take breaks matters.
The work break, whether an hour, a day, a week, or even five minutes, can be central to protecting your well-being. That break - however long or short - brings you the critical decompression you need and desire. Research also tells us that breaks boost productivity.
Given that you work around 230 days a year, there is considerable value in designing the most effective kind of break every single day.
Breaks Really Matter
Work breaks matter more than ever. In 2022, more than half of all employees (59 percent) reported feeling burnout. While there are many drivers of burnout, pressures during the workday are a major factor at play. The nearly constant pressure of meetings and calls, for example, is a major concern for many. Video conferencing skyrocketed during the pandemic to 77 percent of the time in 2022 - up from 48 percent of the time in 2020 - creating more meeting fatigue.
Yes, it is time for a break.
And the research backs taking a break. There are more than 80 studies that confirm the importance of taking a break not just to recharge your battery but to improve performance, productivity, and well-being.
Key Elements of a Break
At its core, the break is about recharging. When your batteries run low, you are depleted. When you recharge your batteries, you are reinvesting in your physical or mental resources.
Here are a few additional things to keep in mind when designing your break:
Given that a break is about recharging, ask yourself one question: how do I really recharge? For some people, reading a book might be a recharge. For others, taking a walk outside is best. And for others, talking to a close friend might work best. While each person is different, you'll want to know your personalized recharge strategy.
The quality of your break will improve substantially if you leave your desk and walk around. It's even better if you go outside and enjoy green space instead of just stretching at your desk.
The location of your break can make an enormous difference, like taking a break outdoors and enjoying green space.
Shorter breaks are more effective in the morning, while longer breaks are more beneficial in the late afternoon. This is because fatigue worsens over the workday, and we need more break time in the afternoon to recharge.
The length of a break matters less than the quality of your break. A powerful 10-minute walking break outside might be better than a 30-minute break scrolling on social media.
How Not to Take a Break
While many of us get the idea of a break, many of us fail to take effective breaks.
There is a group of people who do not allow themselves to take any breaks whatsoever. These individuals have a behavioral style that is deeply committed to completing their to-do list at all costs. For instance, they may consider eating lunch in front of their computer as a "break," when in reality it is not.
There is another group, however, who have no problem taking a break. But unfortunately, this group chooses to 'zone out' by jumping on social media or another form of screen. If this is you, you aren't alone. A staggering 97 percent of employees report that switching to social media is the most common kind of break. However, research has found this activity leads to mental exhaustion and isn't as effective in boosting performance.
What About the Big Break? A Vacation
Speaking of breaks, let's talk about vacations. A long weekend or a week off from work can be something to look forward to for months. But how often do you return from a vacation feeling like you need another vacation?
Keeping in mind that the break is about recharging, too many people leave for vacations without remembering that central concept. Because each person has a different measure of what it means to 'recharge,' ask yourself these four basic questions before taking any extended break from work:
How do I want to feel during my work break? (How do I really want to feel? Get to that core emotion like calm, inspired, relaxed, connected.)
What are my intentions for this vacation period? (Examples might be: I am reading, I am reconnecting to nature, I am seeking adventure, I am connecting to my family)
What are the key strategies I need to employ in order to achieve these feeling states and intentions? (Strategies might look like this: creating space each morning to launch my day, ensuring I get enough sleep, avoiding over-scheduling, design certain days for activity and other days for downtime)
What will I stop doing during my vacation? (What are activities that do not serve the feeling states and intentions you've created? Examples: stop ruminating about work, limit how much I scroll the news, give myself a break from caring for everyone else).
What is your break strategy?
Now you have a better sense of why breaks matter and, more importantly, how to design them. Take a moment to think about your workday (or your vacation) and design breaks that truly recharge your batteries.
Be intentional about how and when you take breaks. Remember that certain kinds of breaks aren’t as effective as others. And then design your week with different breaks to boost your energy, productivity, and well-being.
