Find out
how taking breaks at work helps you !
.
Taking Breaks is vital !
____
Taking short breaks during the day is one of the most vital self-care activities in order to keep your level of energy high and your stress level low.
Taking breaks helps you to:
- really relax rather than simply pause
- slow down and still find excitement in your everyday life.
- reduce your mental fatigue, boost your creativity and balance your body
- restore your mind, body and spirit.
What Science says.
____
Science says that taking breaks is useful for:
• making better decisions (by thinking more clearly)
• sparking creative ideas and new solutions.
• focusing over long periods of time.
· relaxing your body and staying healthy.
· knowing your needs better
Why is it difficult?
____
Why is it so difficult to take regular breaks on a daily basis?
We all know how important it is to take breaks during the day to relax the mind and the body, but we still prefer working for long periods of time and only take a break when our brain finally stops co-operating.
Why?
There are probably lots of personal reasons behind this but let me try to define at least some of the most common ones.
· We feel too busy to take breaks. We have a lot of things to do so we think that taking a break is a waste of time.
· We feel social pressure to “do it all”, at work and at home.
· We measure our worth not by the results we achieve, but by how much of our time we spend doing things. We live frenetic lives, at least in part, because it makes us feel good about ourselves.
But let me assure you, even though you feel that way, the opposite is true. When we relax, the flow of blood increases in our body giving us more energy. It helps us to have a calmer and clearer mind which helps positive thinking, concentration and decision making.
When you feel settled and comfortable, you work through problems and apply your creativity differently than you would otherwise.
When you’re feeling relaxed, you’ll inspire others to follow your example, and that could benefit both you and your environment.
How to do it !
____
Taking adequate breaks during work hours can significantly boost your well-being and productivity. Here are some best practices to help you make the most of your breaks:
1. Plan Your Breaks: Schedule short breaks of less than 10 minutes before or after meetings or other fixed events in your calendar. Allocate time for rest without disrupting your workflow.
2. Disconnect: Step away from all electronics during your breaks, such as your phone and computer, to recharge your mind and prevent burnout.
3. Get Moving: Engage in physical activity during your breaks by taking a short walk, stretching, or doing light exercises to refresh your body and mind.
4. Engage with Others: Utilize your breaks to connect with colleagues or friends, as social interactions can improve your mood and overall well-being.
5. Prioritize Self-Care: Consider practicing activities like meditation, deep breathing, or even a short nap to prioritize self-care, recharge, and stay focused.
6. Go Outside: Whenever possible, spend your breaks outdoors, as fresh air and natural light can boost your energy and creativity.
7. Don’t Feel Guilty: Remember that breaks are essential for productivity, so avoid feeling guilty about taking them.
Remember, effective breaks are not just about time away from work; they’re about intentional rest and rejuvenation.
Why it works.
____
Taking breaks at work is essential for maintaining productivity, creativity, and overall well-being. While it might seem counterintuitive to step away from tasks when aiming to get more done, numerous studies and expert opinions highlight the significant benefits of regular breaks.
Here's why taking breaks at work works better:
1. Improved Focus and Productivity
- Mental Refresh: Continuous work can lead to cognitive fatigue, reducing your ability to focus and make effective decisions. Short breaks allow your brain to rest and recharge, helping you return to tasks with renewed concentration and efficiency.
- Avoiding Burnout: Regular breaks prevent burnout by providing mental rest, which is crucial for sustaining long-term productivity. Overworking without breaks can lead to diminished returns as fatigue sets in.
2. Enhanced Creativity
- Mental Reboot: Breaks can offer a mental reboot, allowing you to approach problems from different angles. Stepping away from work can lead to those “aha” moments when you're not actively thinking about the task at hand.
- Diverse Activities: Engaging in different activities during breaks, such as taking a walk or chatting with colleagues, can stimulate different parts of the brain and enhance creative thinking.
3. Better Physical Health
- Reduced Strain: Long periods of sitting can lead to physical discomfort and health issues like back pain, eye strain, and repetitive strain injuries. Short breaks to stretch or walk around can alleviate these issues.
- Improved Circulation: Physical movement during breaks promotes better blood circulation, which is beneficial for overall health and helps maintain energy levels.
4. Increased Job Satisfaction and Morale
- Stress Reduction: Regular breaks can significantly reduce stress levels, contributing to a more positive work environment. Lower stress levels are associated with higher job satisfaction.
- Team Bonding: Breaks offer opportunities for social interaction with colleagues, fostering a sense of community and support, which can improve overall workplace morale.
5. Better Decision Making
- Clearer Thinking: Continuous work can cloud judgement and lead to impulsive or poor decision-making. Taking breaks helps clear your mind, leading to more thoughtful and deliberate decisions.
- Reduced Errors: Fatigue increases the likelihood of mistakes. Regular breaks help maintain mental sharpness, reducing errors and improving the quality of work.
6. Sustained Energy Levels
- Preventing Energy Dips: Without breaks, energy levels can plummet throughout the day. Short breaks help to maintain consistent energy levels, preventing the post-lunch slump and keeping you alert.
- Balanced Workload: Breaks encourage a more balanced approach to workload management, helping you to pace yourself and avoid the exhaustion that comes with overexertion.
Practical Tips for Effective Breaks
- Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This technique helps maintain focus and manage time effectively.
- Active Breaks: Use breaks to engage in physical activity, such as stretching, walking, or light exercise, to counteract the effects of prolonged sitting.
- Mindfulness and Relaxation: Incorporate mindfulness practices, such as deep breathing or meditation, during breaks to reduce stress and enhance mental clarity.
- Social Interaction: Use breaks to connect with colleagues. Social interactions can provide a mental break and foster a positive work environment.
Taking regular breaks at work is not just beneficial but essential for maintaining optimal productivity, creativity, physical health, and overall job satisfaction. By incorporating short, frequent breaks into your work routine, you can enhance your performance and well-being, leading to a more fulfilling and successful work experience. Remember, it's not about working harder but working smarter.
Taking breaks is a strategic way to ensure you’re at your best throughout the workday.
Find the right tool for you
____
Incorporating these unconventional self-care practices at work, can offer new ways to nurture your mental, emotional, and physical health, making your self-care regimen more diverse and effective.
Take a look to our SHOP to download our useful, practical and amazing TOOLS TO FEEL more balanced, healthy and energised!
Workbooks, Booklets, Printable and amazing Checklist!