Although it may seem counterintuitive, taking frequent breaks during the workday is beneficial to your health, and actually makes you more productive.
Studies have shown that sitting too long without taking a movement break puts you at higher risk for health issues such as heart disease, diabetes, depression, and obesity. Frequently getting up and moving around can help reduce these negative health effects.
Taking a brain ‘refreshment’ break to give your brain a rest and allow it to focus on something new can lead to greater creativity and focus. One research study revealed that our brains are designed to periodically switch focus, and that prolonged attention to a single task can hinder our performance. Bottom line — taking brief mental breaks throughout the workday will help you stay focused on tasks!
8 Reasons taking breaks is a great idea:
- Create more joy. Breaks boost employee morale, job satisfaction, and the desire to exceed expectations.
- Step back and reevaluate. Taking breaks throughout the day allows you to periodically reassess your day and shift your focus to higher priorities when necessary.
- Get your creative juices flowing. Even if you love what you’re doing, it’s difficult to stay creative and engaged if you do it for too long. To get your creative mojo back, step away and socialize with someone, read an inspirational quote, or simply stare out the window. Allowing yourself to step away and focus on something new will leave you feeling refreshed and more creative.
- Give your eyes a break. Staring at a screen for hours on end can be incredibly fatiguing to your eyes and potentially lead to eyestrain and headaches. Give your eyes a chance to focus on things further away and of different colors for a while. Better yet, sit quietly for a couple minutes with your eyes closed to rest your mind as well.
- Stretch it out. Sitting for prolonged periods of time can cause back and neck strain and discomfort. To avoid this, get up and stretch at least once an hour. Check out this article for more ideas on healthier office ergonomics.
- Don’t put it off. Don’t put off taking breaks. Use the same guiding principle of how often to drink water. Once you’re thirsty, you’re likely already dehydrated. Be proactive and stretch – and drink water on a regular schedule. Don’t rely on your memory. Set an alarm and give yourself a gentle reminder to get up, drink and stretch at least once an hour.
- Just do lunch. If you’re taking a lunch break – which we highly recommend, step away from work, at least mentally if you can’t physically, and put the screens down. Focus on your meal, your lunch mates, or just let your mind wander. Enjoy the benefits of slowing down and just being in the moment.
- Power nap. Science has continually proven the benefits of napping. If you’re lucky enough to work at a company that offers a napping room, take advantage of it. Even just 20 minutes of sleep can have dramatic benefits on your focus, energy and creativity. For an added boost, try a “Nappuccino” compliments of author, Daniel Pink.
Breaks don’t have to be long or take you too far from your work. They can be as simple as standing at your desk, taking a few slow, deep breaths, stretching and drinking some water. Taking walks around the office, or better yet outside, can be very beneficial. If you’re not able to get out and soak up all the benefits of a nature break outdoors, try an indoor green break. It is a brief but effective way of refreshing your brain. It can be done as often as needed but won’t take you too far from your task.
- Stand up and face something green (look out a window, at a picture of nature, or even a green wall)
- Focus on the greenery
- Breathe in slowly and exhale slowly
- Breathe in again, bring arms over head and down as you breathe out
- Drink some water
- Repeat if desired
The color green, especially in nature, is calming, and raising your arms is relaxing. The water replenishes you and helps your mind refocus, and the increased oxygen from deep breathing will make you more alert.
The only time you may not want to take a break is when you’re working ‘in flow’. If you’re feeling really energized while working, it might be best to just keep going until you’re done. Let us know what you think! Please share your thoughts on taking breaks in the comment section below.
