As cost of living continues to rise many of us are determined to be productive, put our noses to the grindstone and prove to the higher-ups that we are indispensable. With the media being full of stories of CEOs getting up at 4am and taking strategic bathroom breaks so as not to waste time, and of people who have bought a house by working full time and spending another 40 hours a week working on their “side-hustle”, it’s easy to become convinced that working non-stop and forgoing any leisure time are the road to success.
This is not the case. In fact, working long hours, grinding away despite fatigue and neglecting breaks can have a profound negative effect on both work performance and mental health.
Why do People Skip Work Breaks?
While everybody is different, there are a handful of reasons people typically power through the day rather than take breaks when needed.
- An Overwhelming Workload: Most people will be familiar with the feeling of having too much work to do and too little time to complete assigned tasks.
- Guilt: Many people feel guilty about taking time off or even a break when everyone else in the team is hard at work.
- Not Understanding the Benefits of Breaks: Instead of taking a break to recharge energy and focus, some people may instead try to push through.
No matter the reason for not taking a break when necessary, the results are the same.
What Happens When You Don’t Take a Break?
Neglecting breaks during work can have profound negative effects on both your well-being and overall performance. Continuously pushing through without taking breaks can lead to burnout, a state of emotional, physical, and mental exhaustion characterised by decreased motivation, increased cynicism, and reduced productivity.
When people don’t allow themselves time to rest and recharge, their ability to concentrate diminishes, making it harder to stay focused on tasks and maintain optimal performance levels.
A lack of breaks can also contribute to a decline in creativity and problem-solving skills. Without giving your mind the chance to wander and reset, people may find themselves stuck in a rut, unable to generate innovative ideas or find solutions to challenges.
Prolonged periods of uninterrupted work can take a toll on health. Sitting for extended periods without breaks has been linked to a variety of health issues, including musculoskeletal problems, increased risk of obesity, and cardiovascular issues.
Neglecting breaks can negatively impact interpersonal relationships and workplace culture. Fatigued and stressed individuals are more likely to experience irritability and conflicts with colleagues, leading to decreased collaboration and morale within teams.
Break and Time Management Styles
When all the negative effects of not taking adequate breaks during work are considered, it quickly becomes obvious that the question shouldn’t be whether you should be taking breaks during the work day but rather how many breaks should I take and for how long?
No two people are the same and everyone’s situations differ, so the frequency and duration of breaks from work can and will vary depending on personal preferences, job demands, and industry standards. That said, there are some well-known and researched break patterns for maintaining optimal productivity and well-being.
Pomodoro Technique: Literally meaning “The Tomato Technique” this popular time management method suggests working in intervals of 25 minutes followed by a short break of 5 minutes. The work/break cycle is called a Pomodoro (tomato). After completing four cycles, a longer break of 15-30 minutes is recommended. Research has shown that this structured approach can improve focus and productivity by preventing burnout and maintaining mental freshness.
The 52-17 Rule: A study conducted by DeskTime, a productivity app, analysed the habits of users and found that the most productive individuals worked for an average of 52 minutes and then took a break for 17 minutes. This ratio aligns with the concept that the brain operates in cycles of high activity followed by periods of rest. These repeated patterns are known as “Ultradian Rhythms” – cycles that continue throughout the day.
Every Hour: The Health and Safety Executive (HSE) in the UK recommends taking short breaks (about 5-10 minutes) away from the workstation every hour to reduce the risk of musculoskeletal discomfort associated with prolonged sitting and repetitive tasks.
Mid-Morning and Mid-Afternoon: Research published in the journal Cognition found that individuals tend to experience cognitive declines approximately every 90 minutes. Therefore, taking breaks around mid-morning and mid-afternoon, along with taking lunch in between, may help combat this natural dip in alertness and concentration.
Flexible Breaks: Some studies suggest that allowing employees to take breaks when they feel the need, rather than adhering strictly to predetermined schedules, can be beneficial. This approach acknowledges individual differences in work rhythms and preferences, potentially leading to improved well-being and productivity..
While specific recommendations and break styles vary, incorporating regular, short breaks into the workday is essential for maintaining focus, productivity, and overall health. Experimenting with different break schedules and durations can help people find what works best for them.
Taking Better Breaks
The timing of breaks is important for revitalising the mind, but research shows that what you do during your break matters just as much. Sitting back and stretching or taking a few minutes to browse social media can be an effective break, but research from Harvard Business Review shows that taking a shirt walk, or better yet sending some time in a green space is much more effective for revitalising the mind.
Go Outside
The fact that spending some time in nature is more effective than doing a bit of doom scrolling isn’t particularly surprising. It’s long been known that spending time in nature as beneficial effects on health and stress levels. According to the Queensland Department of Environment, Science and Innovation, spending time in green spaces reduces stress and improves mood, cognitive function and even boosts your immune system.
Be Physical
Even if you can’t get to a green space during a break research shows that engaging in physical activity during work breaks offers many benefits. A study published in the Journal of Occupational and Environmental Medicine found that incorporating short bouts of exercise during the workday led to increased productivity and reduced fatigue among employees.
Research by the Centers for Disease Control and Prevention (CDC) highlights that even brief periods of physical activity during breaks can improve mood, cognitive function, and overall mental well-being, contributing to enhanced job performance.
Don’t Doom Scroll
Research suggests that browsing social media during breaks can harm productivity. A study by the University of California Irvine found that it takes an average of 23 minutes and 15 seconds to fully regain focus after being distracted by email or social media.
Another South Korean study looking at the difference between “conventional” breaks and social media breaks found that browsing social media during work breaks can result in emotional exhaustion, leading to decreased creativity and work engagement instead of replenished resources. Consequently, this form of break might not effectively enhance performance.
Spend Time with Furry Friends
Research shows that spending time with pets can significantly enhance psychological wellbeing and reduce stress levels. A study published in the International Journal of Environmental Research and Public Health found that pet owners experienced lower levels of perceived stress compared to non-pet owners.
The Centers for Disease Control and Prevention (CDC) states that interacting with pets can lower blood pressure, cholesterol levels, and triglyceride levels, all of which contribute to reduced stress and improved overall mental health.
While there are no definitive studies showing that people, especially those working from home can benefit from spending their breaks playing with their pets, given the amount of research showing the health benefits of spending time with furry friends it stands to reason that it can be equally beneficial for work.
The frequency and duration of breaks people need to take to maintain optimal work performance may vary from person to person, but everyone needs to take the time to allow their mind time to refresh so they can make the most out of their day. Whether you spend your breaks playing with a pet, taking a walk, doing some stretches, or simply relaxing under a tree, taking breaks during the day is vital for getting the most out of your work day.
