The Benefits of Taking Breaks at Work

The demands of work (whether in-person or virtual) often result in a desk-centric sedentary environment where breaks are rare. The truth is that breaks are important not just for our health—but also for productivity as a whole. Many studies have shown numerous benefits of taking breaks at work—one study even noted the most productive 10% of workers were those who took regular breaks.

In spite of the science, many people still don’t even take a lunch! A recent survey showed that nearly 20% of employees are afraid they’ll look like they aren’t “hard working” if they leave for lunch.

So today we’re taking a look at the common barriers to breaks, why you should take them, and most importantly, how to turn those breaks into a productivity tool!

Why Don’t People Don't Take Breaks?

It can be difficult to consistently take a rest while at work. Some people worry about being perceived as “lazy” or “not hardworking” if they take regular breaks. This is sometimes just a perception, but sadly other times it may be true.

Others might feel like their workload is too heavy and there just isn't any time to lose. It is difficult to remember, but the work will still be there tomorrow and not everything has to get done immediately.  In truth, breaks actually allow employees to recharge and come back to their tasks with renewed energy.

How Taking Breaks at Work Boosts Productivity

Although some might view it as “slacking off,” studies have shown that those who take breaks are actually more productive. When you work for hours on end, it’s much easier to become distracted and your thoughts become sluggish. Decision fatigue sets in. By allowing yourself to relax frequently throughout the day, you will be able to focus more intently on the tasks at hand.

In fact, one study showed the most productive employees worked for an average of 52 minutes, followed by a 17-20 minute break. If that sounds familiar, that’s because it’s basically a longer version of the Pomodoro Technique!

The ability to focus completely for an hour or so at a time is also a fundamental part of Deep Work. Both of those are highly-lauded workstyles that rely on taking breaks, and both workstyles have been incredibly successful in our experience. We believe in these methods so much that our assistants often create Deep Work work blocks for our clients!

But, breaks aren’t just great for productivity—they’re also great for your health!

How Taking A Break Can Help You Recharge And Reset

Short episodes of stress aren't a problem for most people. But when there’s continuous tension, our bodies can rebel. Studies show that healthcare costs are as much as 50% higher for individuals in high-stress positions. Experiencing such ailments as headaches, upset stomach, insomnia, concentration issues, short temper, and poor nutrition can lead to more serious complications like cardiovascular, musculoskeletal, and psychological disorders. And ulcers, cancer, and suicide rates are increased when extreme stress is ongoing.

Taking a break from work is a proven decompression method. Here are the ways taking a breather helps:

• It improves mental health and prevents decision fatigue by allowing you to relax.

• It opens the door for increased concentration and function as the brain is cleared for a short time and new ideas are produced.

• It restores energy.

• It makes sleeping at night easier as the body has a chance to unwind more than once a day.

• It can improve morale among employees and strengthen relationships, especially when breaks are taken as a group.
  
  

Breaks are Great for Physical Health Too

In 2013, The National Center for Biotechnology Information (NCBI) reported on a program entitled 'Booster Breaks.” The research involved 35 participants in five separate work locations. Each worker received a 15-minute interruption in work time. During the Booster Break, each individual engaged in physical activity, a time of meditation, and breathing exercises. The breaks reduced stress and promoted enjoyment at work. They also facilitated other healthy habits in workers. 

When a person sits too long, the large muscles of the body slow down significantly. This means less glucose use which can result in type 2 diabetes. Sitting for extended periods also causes tightening in hip flexors and hamstrings, which affects gait and balance, and creates lower back and knee pain. One of the benefits of the Booster Break experiment is that the body produces more high-density lipoprotein or, in layman's terms, good cholesterol. This lowers the risk of heart disease and stroke. 

With the positive outcome of the 15-minute Booster Break, it’s appropriate to assume that a longer break or multiple breaks equate to more advantages. Employers may consider a 15 minute break in the morning, a 30 minute lunch, and a 15 minute break in the afternoon with opportunities for physical movement.

The Ideal Length Of Breaks

Both the Pomodoro Technique and Deep Work emphasize breaks. In Pomodoro, you take a 5 minute break every 25 minutes, followed by a 15-30 minute break after 4 cycles. Deep work recommends a 15 minute break per every 50 minutes of completely uninterrupted work. So which is best?

Luckily, there’s a scientific answer. Researchers have found the most productive people work for blocks of 52 minutes, with a 17 minute break in between. They also found that those who took more frequent breaks (similar to the Pomodoro method) were still more productive than those who work for multiple hours on end!

How Should Breaks Be Spent?

According to the research, the most important part of a break is that you thoroughly disconnect from work. Even small things like checking email or returning calls can ruin a break. So pretty much any non-work activity will do!

Although some people enjoy a routine, changing what you do during your breaks will also stave off boredom. The more movement you can incorporate, the better. Getting outside also helps lower heart rate and muscle tension. If possible, workers can grab a coffee together to socialize and establish connections, resulting in enhanced team cooperation and motivation.

Making Sure That Breaks Happen

On a long, busy day, break times can get pushed to the side and forgotten. There are some ways to make sure breaks happen:

• Setting an alarm on a cell phone

• Plan fun things to do during breaks so that is a pleasurable experience

• Keep each other accountable by taking breaks together

• Remember the benefits of your break times

• Break long-term projects into small parts to allow for breaks in between 

• Consider activities that easily fit an office environment, like chair yoga or meditation.
  

Too Busy to Take a Break? We’re Here to Help!

Making regular breaks a priority in your workplace can help your employees fight stress and enjoy more productive, happy lives.

If you find it difficult to find the time for breaks, our Executive Assistants are always ready to lend you the support you need. We’ve helped hundreds of business leaders hammer out effective schedules—and that includes time for breaks!