Have you ever wondered why sometimes you feel energised and refreshed after a break, then other times return to your desk as unmotivated and restless as before lunch? While breaks are essential to the working day, there are many different ways to take one. We’ve looked into what to do, where to go, and even what to eat during your free time so that you can return to work feeling productive and ready to smash your work goals.
Here’s how to get the most from your breaks at work.
Work in sprints
It’s impossible to be completely focused every hour of the day, and people tend to find they are more productive at certain times according to their natural rhythms, individual lifestyles and preferences. By consciously working in blocks, called sprints, you can increase your productivity and train yourself to be hyper-focused for short periods, then take a small break to regain your energy.
Science suggests that working in sprints maximises human productivity, and many people find this method helps them improve their efficiency and get more work done than when they try to stay focused for long periods. This works especially well for those who work remotely, but the principle can be applied to on-site workers, too. No one plan is perfect for everyone, but aiming to focus for 90-120 minutes with a 20-minute break in between is a good place to start.
By working this way, you’ll feel you can truly relax and can switch off for a while, knowing you’re resting through a well-deserved break.
Reconnect
Work breaks are the perfect time to get outside for a walk, put away the screens and reconnect with ourselves and nature. A simple walk through a green area can help you feel grounded and refreshed, thanks to the serotonin and good feelings that being outdoors provides. Being in the fresh air helps to reduce stress and quietens anxious thoughts, so you may find yourself having a moment of clarity and suddenly finding the solution to that problem you’ve been stuck on all morning.
Breaks are also a great time to reconnect with loved ones. A quick phone call can go a long way toward relieving frustration and maintaining a positive mindset.
Eat well
What you eat during breaks may impact your productivity more than you realise. After all, your brain and body need high-quality fuel to perform at their best, and unfortunately, many typical snacks don’t offer much nutrition. Foods laden with saturated fats and sugars can make you feel lethargic, bloated, and unmotivated, so try instead to opt for healthier options to keep your energy levels at their best. Whole grains, vegetables, fruits and lean proteins will do more good for you during a work break than a burger and a doughnut.
Nutrient-rich foods help improve mood, increase focus and reduce feelings of stress and lethargy. Seeds, fruits, vegetable crisps and low-sugar protein bars are perfect for fueling your day and maximising your productivity.
Do what works for you
Even when deadlines are tight, don’t skip out on your breaks. Working non-stop will drain your energy and leave you feeling frustrated and miserable, and you’re not likely to get much work done when you feel low. By trying these tips, you can hopefully find a schedule that works for you to increase your productivity and get the most from your working day as a whole, including breaks.
Enjoyed this article? Then check out our blog post – How to Reduce Work From Home Stress, for more work and well-being tips.