Many of us think breaks from work are luxuries we sometimes don’t have time for, but they actually help boost your energy and maintain your focus. With that in mind, here are five tips on how to take better breaks at work.
How to take better breaks at work
1. Plan them
Every day we write to-do lists, schedule meetings and plan to get things done. Breaks, however, are often forgotten. We assume they’ll happen on their own. And sometimes they do, but other times they don’t. Rather than leaving it up to chance and circumstance, plan your breaks. Schedule in a 3 p.m. walk. Add them to your to-do list and cross them off throughout the day.
2. Find a technique that works for you
Some people swear by the Pomodoro Technique, where they take short breaks every 25 minutes. Other people can focus for longer and like working for 90 minutes straight. It will depend on the day and the type of work you typically do (though more frequently is generally better for your health). If you’re staring at a computer screen all day, it’s good to use the 20-20-20 Rule (every 20 minutes, take a 20-second break to look at something 20 feet away). Experiment with the various options and find something that works for you.
3. Embrace nature
Breaks in nature have been scientifically proven to be better. There’s something restorative about leaves and trees. They help us relax and boost our creativity. If you work in a concrete jungle with no trees in sight, get some plants for your workspace. Any little bit of greenery helps. Even a picture if that’s all you can manage.
4. Make it social
Interacting with people is a great way to spend your breaks. Conversation helps take your mind off work and allows you to build the relationships that are so crucial to our well-being. If you’re walking or wheeling with a co-worker, try to spend as much time talking about non-work things as possible.
5. Unplug completely
Scrolling through emails or social media doesn’t really give your mind or body the break it needs. Leave your phone at your desk and get away from your workspace whenever possible. It will help you more fully recharge and to return to your work with more energy than when you left.
It’s time to start giving breaks the priority they deserve. Find a technique that works for you and plan to take breaks throughout the day. When possible, make them social, nature-related and tech-free (hint: active breaks can combine all three!). And remember, the busiest days when you just don’t have time might actually be the days when you could benefit from a break the most.
