Author: Mominah Ambreen
Most of us define productivity as working tirelessly– getting tasks done, even if that means skipping lunch and going from meeting to meeting.
Paradoxically, we also talk about how working long hours without any breaks leads to burnout and how incorporating small breaks is essential to maintain our performance and productivity.
So, what prevents us from taking those much needed breaks? Before we get to that, lets truly understand why breaks are essential.
The science behind taking a break
When you are working on a complex problem or an important project or when you have an extensive to-do list, it is convenient to convince yourself to just keep going until you finish. However, our brains are not built for extended periods of focus.
According to neuroscientists, human brains work in bursts of high activity followed by periods of rest cycle known as ultradian rhythm, which lasts about 90 minutes. Once that time is up, our concentration starts to fade, and pushing on without a break usually means our productivity drops. Research suggests that breaks enable a specialized pattern of brain activity called default mode network, which allows for introspection, information integration, and creative ideation.
Microbreaks, lunch breaks, or even long breaks have been shown to have a positive relationship with well-being and productivity. A longitudinal study showed that taking lunchtime breaks and detaching from work helps boost energy at work and decreases exhaustion. It was found to increase vigor and energy levels over time.
Another systematic review of two competing narratives–one focused on working more as an indicator of performance and the other on taking rest periods to protect well-being confirmed that pausing work can help get more work done and improve well-being.
One size fits one
Breaks can look different for different people. Relaxing and social breaks have been shown to be effective in multiple studies. A simple, calming break helps you bounce back mentally and physically, bringing things back to steady state. Plus, it can lift your mood and reduce stress and your performance. Social breaks, like chatting with friends, can also do wonders. Sharing experiences and feeling connected to others during these moments leaves you feeling recharged.
It’s not just the science that supports taking breaks—some of the world’s most successful leaders incorporate them into their daily routines.
For example, Arianna Huffington, the founder of Huffington Post, has long emphasized the importance of self-care. “We mistakenly think that success is the result of the amount of time we put in at work instead of the quality of the time we put in. I find that I am much more creative when I’ve actually taken care of myself.”
Similarly, Bill Gates, the CEO of Microsoft, stated that one of his regrets in life is not taking enough breaks and working long hours. He advises the younger generation to avoid the mistake, suggesting “take a break when you need to”.
While individual leaders advocate the significance of taking breaks—forward-thinking companies are setting the standard too. Google, for example, has long been known for its innovative workplace practices, offering nap pods, on-site gyms, and outdoor spaces where employees can recharge. Similarly, Deloitte has introduced a “Wellness Room” policy in many of its offices, providing dedicated spaces for meditation, stretching, or simply decompressing. These companies know that these breaks are crucial for maintaining the creativity and innovation that define their culture.
How to take regular breaks during the work day?
Intentionally taking breaks throughout the day rather than relying on a chance to find a few extra minutes has more impact on your performance.
Here’s how you can be strategic (and disciplined) about taking breaks during the workday:
- Try the Pomodoro technique: Work for 25 minutes, then take a 5-minute break. After four cycles, give yourself a longer break of 15–30 minutes. This method not only keeps you on track but also ensures you’re giving your brain the downtime it needs.
- Set timers or use apps: It’s easy to lose track of time when you’re engrossed in work. Use a timer or one of the many productivity apps available to remind you to take that much-needed pause.
- Move around: Instead of scrolling on your phone during a break, try standing up, stretching, or taking a brisk walk. Movement increases blood flow and oxygen, which can help clear your mind.
- Practice present moment awareness: A few minutes of deep breathing or body scan to bring your focus back to the present moment can do wonders for mental clarity. Even a short deep-breathing exercise can lower stress levels and improve your focus.
- Disconnect completely: Give your brain a true break by stepping away from screens. A few minutes without digital distractions can help you recharge more effectively.
- Engage in chatting: Plan your work breaks with a colleague and chat with them over a cup of coffee or sandwich. This allows you to disconnect from work-related tasks and connect with someone on a casual level.
In our relentless hustle culture, we treat extra minutes of work breaks as a waste of time. There’s a dire need for a mindset shift to embrace work breaks as contributors of productivity rather than counting lost minutes. Science provides clear evidence of the benefits of taking work breaks for improved mental performance. These benefits may not seem tangible and harder to account for than hours not billed, but they prevent us from the long-term hazards of running out of mental energy and resources needed to be productive.
Regular breaks aren’t luxuries—they’re performance enhancers. So, ditch the guilt! That break isn’t stealing time from your workday—it’s investing in your productivity.
Start today: Set a timer for 90 minutes from now. When it rings, step away completely and take that 10 min break.