Sometimes we get so focused on our work that we forget to take a break. While this may seem like a good thing for productivity, it can actually make you feel burned out, so try your best to stick to your break schedule because it can help make you more productive in the long run.
Set Reminders
Set reminders so you don't inadvertently skip your breaks. Whether it's an alarm on your phone, a notification from your calendar or simply an old-fashioned ringing timer, find a way to get your own attention at break times so you can stop what you're doing for a few minutes and give yourself a chance to reset.
Get Outside
When break time comes, consider spending your time outside. You might have a more enjoyable and effective break that helps to refresh you for the remainder of your day.
"The place breaks take place can make a big difference in terms of recovery. Both stretching at a desk and going outside for a short walk seem like very similar break activities, but they might substantially differ in their recharging potential," says Harvard Business Review.* "Our review demonstrates that taking a break at outdoors and enjoying the green space is far better for recharging workers’ resources than simply staying at a desk."
Find Somewhere Relaxing
Getting outside when you can is great, but sometimes the weather has other plans. If it's raining, or it's too hot or cold, an indoor break might be in order. That doesn't mean the break can't be just as pleasant. Find somewhere indoors that is relaxing. This should be fairly easy if you work from home. If you don't, find a quiet place where you can collect your thoughts and reset.
Avoid Your Phone
Avoid getting on your smartphone and scrolling on your breaks. This can often lead to even more stress, depending on what you encounter. For example, it isn't helpful to look at disturbing new stories or provocative social media posts during the time you're supposed to be giving your brain a recharging. This might have the opposite of the desired effect of your break. You might go back to work more stressed, and your productivity can suffer.
Design Your Break Schedule Based on How You Work
The right break schedule isn't going to be the same for everyone. It might depend on how you work. If you are a remote worker, you probably have more flexibility, so take advantage of this.
"The trick is finding the right break schedule for your work style," says We Work Remotely.** "Experiment with taking a break every 30-90 minutes until you learn what's best for you. Then schedule breaks on your calendar or in your planner – and stick to them. You can also make a break date with another professional so you can hold each other accountable. When it's time to take your break, start with one goal."
Consider Taking Microbreaks
Microbreaks can be beneficial. Microbreaks are short, frequent breaks (typically one to two minutes) that are taken periodically throughout the day. For example, taking one every half hour to stretch, stand up, or do some kind of quick exercise is good for both your physical and mental health. Microbreaks also give you a chance to rest your eyes if you are looking at a screen all day. You might also use the opportunity to do some quick meditation or deep breathing to help yourself relax and ease stress.
Go Off-Schedule When Needed
It's great to stick to a schedule, but there might be times when it's better to pay attention to your body and break as needed, especially if you have a flexible work environment. If you're feeling stressed or overwhelmed, if your eyes are bothering from looking at a screen, if your back is hurting from sitting or standing for too long, or if you simply have fatigue or trouble concentrating, a break might be in order, even if it's not at your predetermined time. As long as you're getting your breaks, your productivity should still benefit, provided you're not abusing break time.
Breaks are important for a healthy work life and to your overall mental health. They can also help you to be more productive throughout your day. Schedule breaks and stick to your schedule when you can, but don't be afraid to listen to your body.
* https://hbr.org/2023/05/how-to-take-better-breaks-at-work-according-to-research
** https://weworkremotely.com/science-says-you-have-to-stop-taking-breaks-wrong-to-be-more-productive