When you have too much on your plate, the thought of work breaks can seem like a foolish idea. But if you continue to work for hours on end, your brain will tire out and stop focussing the way it is supposed to. Subsequently, you will start making errors and wrong decisions that you normally wouldn’t. And if you go on like this on a regular basis, it will eventually lead to physical and mental burnout.
This is why you need to take work breaks at regular intervals. A break is a brief cessation of physical exertion, work or activity. Think of it as a mental downtime—a time when you’re not engaged in anything specific. You allow your mind to rest, which gives your brain the time to re-energise. When you return to work, your focus, creativity, and brainpower are replenished, meaning you’ll be able to accomplish more than you would have without taking a break.
If you find yourself struggling to stay focused and keeping up with your deadlines, maybe it’s time to look at the way you take your breaks from work or the lack thereof. What you do during the break is just as important as taking a break. If you use your work breaks the right way, you can increase your focus, productivity and wellbeing.
Here are some excellent ways to make the most of your brief downtime at work.
Schedule time for breaks in your daily plan
While planning your daily schedule, it is important to set aside time for breaks. Scheduling 10-15 minutes breaks throughout your day can actually help you get more done in less time. Taking breaks will not only help you stay focused and creative but will also prevent burnout. In the book The 4-Hour Workweek, author Tim Ferriss states, “Alternating periods of activity and rest is necessary to survive, let alone thrive. Capacity, interest and mental endurance all wax and wane. Plan accordingly.” So, the next time you’re creating your daily plan, do not forget to include the time for a few breaks as well.
Eat nutritious food
When the break time hits, it is common to see people pouring themselves another cup of coffee while ignoring nutritious food. Most people consume as much caffeine as possible before the end of their break for an energy boost. However, this won’t prevent fatigue before the next scheduled break. It will most likely cause a brief energy surge followed by an even bigger crash of fatigue. To make the most of your break, keep some healthy snacks such as fruits, nuts, green juices or protein bars handy to boost your brain function. Such foods will help you refuel your body and mind, making you feel rejuvenated after a break.
Work breaks are essential because they provide your brain with much-needed rest. Continuous work without breaks can lead to mental fatigue, decreased focus, and burnout.
Scheduling short breaks throughout your day allows for alternating periods of activity and rest, helping you maintain focus, creativity, and mental endurance. Planning breaks ensures you don’t overexert yourself and helps prevent burnout.
Opt for nutritious foods like fruits, nuts, green juices, or protein bars instead of relying solely on caffeine. Healthy snacks refuel your body and mind, providing sustained energy levels and preventing crashes in productivity.
Engaging with nature during breaks can alleviate mental fatigue, relax your brain, and contribute to improved work performance and satisfaction. Taking a walk outside or enjoying lunch in a park can reduce stress and enhance cognition.
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