All Work Breaks Are Not Created Equally

We’ve all been guilty of mindlessly scrolling through our phones during work breaks, thinking it will help us relax and recharge. But just the opposite is true. Studies show that this popular break activity ironically further exhausts us. If you’re guilty as charged, you’re not alone. In fact, according to a recent report from Aflac, 97% of us are checking our phones during our breaks.

​The truth is that not all breaks are created equally. Some are definitely better than others, as measured by a team of Canadian researchers in a systematic review of over 80 studies on workplace breaks. For example, taking 15 minutes to go for a walk can significantly boost your productivity and energy compared to taking a 15-minute coffee break at your desk. The takeaway is that we need to be mindful of choosing the right activities during our breaks to maximize our effectiveness at work. It’s time to shift our mindsets from “managing our time” to “managing our energy” to maximize our productivity, creativity, and capacity to work well with others. 

Here are five tips to help you optimize your work breaks so that you’ll return to work feeling fully recharged and ready to dive back into the tasks at hand.  

       1. Mind the Time

• Longer doesn’t mean better. Shorter, more frequent breaks, known as “micro-breaks,” are generally better. Studies show that these micro-breaks make us feel more energetic and increase our productivity. 
• Time of day matters. Morning is better for shorter breaks while we’re still fresh and haven’t been overloaded with daunting tasks. As fatigue builds throughout the day, however, longer breaks are needed to stretch, rest our eyes and recharge. 

        2. Location, Location, Location

• Step away from your desk. 
• Better yet, step outside. Taking a walk outside has a higher recharging potential compared with staying indoors: we get fresh air, it gets our blood pumping, and it sparks higher levels of creativity. 
• If possible, get out into nature. From a stroll through a city park to a day spent hiking in the wilderness, exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, and even upticks in empathy and cooperation.

        3. Get in Motion

• Yes, exercise is good for the body. But it’s even better for our brains and emotional states of mind! When our heart rate rises, and our blood starts pumping, our bodies release serotonin, endorphins, and dopamine — all powerful mood boosters that increase energy and can even improve sleep quality. Moreover, physical activity boosts our capacity to think, learn, problem-solve, and retain information.
• Keep in mind that these exercise-induced benefits are short-lived. What this means is that while a once-a-day workout is good, moving throughout the day is even better. So, how might you incorporate mini-exercise sessions over the course of your day? Try standing up every hour for 2 minutes. Maybe, even do 5 squats. Or, you might loosen up with a 5-minute yoga stretch at your desk. Or, you might convert your next meeting into a walking one. Check out my 3-minute video here for ideas on how you can get in motion during your next work break.
  
  

         4. Get to Socializing

• Long minimized as a “waste of time,” water cooler talk is essential to building high-performing teams. Whether it’s chatting about a new recipe, sharing ideas about places to visit over the weekend, or talking about a recent pickleball game, these “off-task” conversations deepen trust and increase collaboration, creativity, and innovation.   
• Moreover, dedicating time during the workday to connect with others as fellow human beings energizes us, sharpens our thought process, and puts us on the path to a longer, happier life. In fact, according to a long-standing Harvard study, now running for nearly 85 years, love and connection are what matters most when it comes to both longevity and quality of life.

         5. Spend time with a furry friend

• A personal favorite of mine: break time with a furry companion is a great way to recharge. 
• Research has shown that time with animals, particularly with dogs, can reduce cortisol levels and improve psychological well-being, positively impacting productivity.
• If you work from home or have an office close enough for a quick trip home, cuddle up with your furry friend or go for a short walk. 

The key here is the idea of managing our energy when we’re at work. While time management is essential, optimizing our breaks so that we actually boost our energy can significantly impact our overall productivity and satisfaction. Try adding some of these tips and see how prioritizing your energy, not just your time, ultimately leads to better performance and a healthier work-life balance. 

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lAURA PUTNAM

​​Laura Putnam is a leading catalyst for well-being at work, an international public speaker, and author of Workplace Wellness That Works. As CEO of Motion Infusion and creator of the leadership training program Managers on the Move, she infuses well-being into the workplace to help employees, teams and organizations thrive. You can follow her on Twitter @MotionInfusion.