“I stopped taking breaks because I thought I could get MORE done.”
Sound familiar?
Many of us have been there, caught in the relentless cycle of work, pushing through fatigue in the name of productivity. But doing so has real world implications.
Sometimes, stepping away can seem counterproductive because we equate constant activity with higher productivity. We believe that if we keep pushing ourselves, we’ll achieve more. Yet, the truth is that without breaks, we’re not just working harder; we’re also working less efficiently.
Studies reveal striking evidence of this phenomenon. Judges who skipped breaks during their shifts were less likely to grant parole to prisoners later in the day. They were so tired and wiped out from making weighty decisions that they simply went with the easiest choices.
The need to switch off
Did you know that the average worker is only truly productive for about 2 hours and 53 minutes in an eight-hour day?
This isn’t due to a lack of effort; it’s simply how the brain works. The part of our brain responsible for focus, decision-making, and logical thinking—the prefrontal cortex—gets tired and needs rest.
When our batteries run low, we feel depleted, exhausted, and stressed out. This makes taking breaks essential for replenishing our mental energy.
Dr. Sabine Sonnentag coined the term psychological detachment to describe the process of mentally switching off from work. Making hundreds of decisions every day, from what to write in an email to when to schedule your social media launches, eventually leads to decision fatigue.
Reach this point and your brain will get so tired of making decisions, you’ll start to make the wrong ones out of sheer exhaustion. Psychological detachment is essential for preventing burnout and maintaining mental clarity. This detachment only comes from physically separating yourself from work thoughts and tasks. Taking breaks offers the brain a chance to pause, recover, and make new connections—benefits you’ll miss if you push through without pausing.
Why do we feel guilty for taking breaks?
Giving yourself permission to take breaks can be a powerful act of self-care and self-direction. Acknowledging that you’re human—and not a machine—reframes the concept of breaks as a necessity, not a weakness.
The pervasive guilt around taking breaks is rooted in both personal and societal pressures. Many people feel they’re wasting time or fear being judged by their peers for stepping away. For others, the workload seems insurmountable, leading them to believe they can’t afford to stop. But challenging this mindset is essential.
Furthermore, breaks help us avoid goal habituation, where we lose sight of our objectives after prolonged focus. Taking regular pauses allows for goal reactivation, keeping us aligned with our tasks and priorities. Just as batteries need to be recharged, we need rest to continue functioning at our best.
So, when should you take a break?
It’s not enough to simply take a break when you feel tired. Many studies have explored optimal break schedules, and while the results vary slightly, a consensus seems to suggest that taking breaks every 30 to 90 minutes is ideal. Here are some insights from recent studies:
- The University of Illinois study recommends taking a break every hour.
- Inc. Magazine suggests a break every 60 to 90 minutes.
- Research by MIT indicates that breaks should occur every 75 to 90 minutes.
- The popular Pomodoro Technique advocates for a break every 25 minutes, followed by a 3-5 minute pause and then a longer break of 15-30 minutes after 90 minutes of work.
What should you do during this break?
Interestingly, some types of breaks can increase fatigue rather than reduce it. Activities like scrolling through social media, snacking, or online shopping may seem relaxing, but research suggests they can actually drain your mental energy. The key takeaway? Opt for breaks that allow your mind to reset without further strain.
Some of the most effective breaks involve physical activity, such as a quick walk outside, stretching, or spending time in a green space. This aligns with the Attention Restoration Theory and the Stress Recovery Theory, both of which suggest that exposure to nature can significantly reduce mental fatigue and stress. Additionally, interacting with pets has been shown to lower cortisol levels—a direct indicator of stress. Though more research is needed, the benefits of connecting with a furry friend are promising.
What does taking a break look like in practice?
Taking breaks the right way is about balance, and it’s a powerful way to recharge your mental, emotional, and physical resources. Here’s some things you need to keep in mind when taking a quick break:
- Embrace micro-breaks: Frequent short pauses can prevent burnout and maintain productivity. Try standing up, stretching, or even looking away from your screen for a few seconds.
- Choose active breaks: Physical activities, especially outdoors, tend to be more effective than sedentary activities. Movement supports both physical and mental health, making it easier to return to work refreshed.
- Practice psychological detachment: Use breaks to mentally step away from work. Engage in activities that don’t require intense focus, such as a short walk or a conversation about non-work topics.
- Give yourself permission to switch off: Challenge the belief that breaks are a sign of laziness. Recognise that they’re essential for sustainable productivity, and set a positive example by taking regular breaks yourself.
So next time you feel the urge to power through, remember: sometimes, the best way to move forward is to pause.
Write to us on hello@serein.in to learn interesting techniques on how you can build work-life balance in your teams.