How to Take Breaks at Work
Think of being very clear and full of new ideas, moving through your tasks with joy. It might be hard to imagine, but the magic trick isn't just more coffee – it's taking breaks often.
Pausing throughout the day may seem counterintuitive, but studies have found that pressure to be productive can actually backfire and lead to decreased productivity.
- Breaks keep you bright
- 'They help you avoid stress
- They make you feel better overall.
The challenging part? In our hectic lives, scheduling breaks can seem as difficult as fetching water from a rock.
The catch? It can be difficult to squeeze breaks into our hectic schedules.
The seemingly simple question of "how long is lunch break at work " becomes crucial, as the details are what allow us to carve out those necessary moments of respite throughout the day.
Work Break Definition
A work break is a built-in pause in the workday for employees to refresh their minds and bodies.
The Evolution of Breaks at Work
▶️The mention of "coffee break" dates back to the late 1800s. It was first done by Norwegian wives who moved to Stoughton, WI. In the early 1900s, US companies like Larkin Soap Co. and Barcolo Co. started to give coffee breaks to their workers.
▶️In 1938, the Fair Labor Standards Act set break rules in the US, but by 2017, 26 states still did not have laws for meal and rest breaks.
▶️In the 1960s, French unions made more companies give meals. Yet, usual lunch breaks got cut from 1.5 hours to just 20 minutes today.
▶️Now, food delivery apps, food trucks, and apps to find lunch pals show how lunch habits are changing.
▶️ Beyond traditional breaks in federal laws regarding breaks at work, snack breaks (often 10-15 minutes, required in some US states), smoke breaks, and restroom breaks became popular.
Technology and the Modern Work Break
- In the late 1900s to the early 2000s, people needed more flexibility in job rules because of tech and new work ways. Short breaks during the day got more liked. Break spots turned into chill zones, and some workplaces prioritize the wellbeing of workers above all.
The Bottom Line: The aim is to build a workplace that lets people take breaks, even with non-stop tech use.
Types of Breaks at Work: Definitions and Regulations
Scheduled Breaks: These are restive periods determined by an employer depending on either the company regulations or the law. They can be in the morning and in the afternoon or both.
Lunch period: It is an hour or half an hour during which food is consumed as per the stipulation of the law or internal regulations of the firm.
Compulsory Breaks: In certain fields of work such as construction or manufacturing, compulsory rest may as well be crucial as a limit of the working hours has been reached without breaks.
Breaks & Activities
☕Coffee Breaks: Coffee breaks are not officially regulated in organizations but many companies do organize informal snacks with coffee for improving team spirit and camaraderie.
💨Smoke Breaks: It is not advisable that one smokes as it is harmful to the body; however, there are designated areas in some companies where smokers can have a break.
🤸Stretch Breaks: This is not common and practiced by many but they certainly come in very handy as they help employees perform better with their stretching exercises, i.e., prevent the repetitive strain injuries and improve employees' posture.
🧘♀️Mental Health Breaks: Organizations increasingly recognize the importance of addressing employee mental health concerns; thus, promoting regular mental health breaks has become more prevalent.
💡Microbreaks: With growing awareness about ergonomics and productivity enhancement techniques, microbreaks are becoming popular, although they aren't yet widely institutionalized.
🛑Screen Breaks: The need for frequent visual breaks from screens is growing as technology usage rises across all professions, making this kind of break necessary but not always formally defined.
👟Movement Breaks: Movement breaks, like screen breaks, combat the sedentary lifestyles that come with contemporary office work. However, unless specifically included in company culture, these breaks continue to be primarily optional.
🛋️Power Naps: A power nap is a short sleep period, typically lasting between 10 and 20 minutes. The trick is to avoid entering deep sleep stages, which can leave you feeling groggy.
Harnessing the Power of Naps at Work
Power naps as breaks are generally considered acceptable and even beneficial, with some considerations:
- Power naps can improve alertness, focus, memory, and even mood. They can also reduce fatigue and stress.
- How acceptable a power nap is as a break depends on your workplace culture and job demands.
Practical Tips for Effective Power Napping
- Keep it short! Naps longer than 30 minutes can lead to sleep inertia, that groggy feeling
- Avoid napping too close to bedtime as it can disrupt your night sleep.
- Make sure napping won't disrupt colleagues or critical tasks.
Several companies are embracing the power nap trend and actively encourage their employees to catch some shut-eye during the workday.
- Google: They've been pioneers in this area, offering special napping pods called "EnergyPods" designed by MetroNaps. These pods provide a private, soundproof space for employees to recharge.
- Ben & Jerry's: This ice cream company has had a dedicated nap room for over a decade, demonstrating their long-standing belief in the benefits of power naps.
- Wakefit: This Indian mattress company has a unique "Right to Nap" initiative. They block off a specific time slot on every employee's calendar for a potential power nap, promoting napping as a regular part of the workday.
Technically, making power naps possible involves a few approaches.
- Dedicated Nap Rooms: Companies can create quiet spaces equipped with comfortable chairs, recliners, or even nap pods like the EnergyPods. These rooms often have features like adjustable lighting and temperature control to optimize sleep.
- Flexible Schedules: Some companies allow for flexible work schedules where employees can adjust their start and end times to accommodate a power nap during the day.
- Break Time Culture Shift: Companies can encourage a culture where taking short breaks for napping is seen as a positive way to boost productivity and well-being, not laziness.
It's important to note that not every workplace has the resources or space for dedicated nap rooms.
However, simply allowing employees to take undisturbed breaks in a quiet area for 20-30 minutes can be enough to reap the benefits of power napping.
Productive Breaks Guidelines & Best Practices
Here are some key strategies to transform your work breaks into recharging power stations.
Scheduling Your Breaks
Plan It In: Treat breaks like meetings, schedule them in your calendar, and stick to them.
Short & Sweet: Aim for frequent micro-breaks (5-10 minutes) throughout the day.
The Power of 52: Try the 52:17 rule – work for 52 minutes, break for 17..
Making the Most of Your Break
Escape the Screen: Look away from computers and phones, and give your eyes a rest.
Looking at a screen for too long can make your eyes tired, dry, and sore. Taking breaks to look at far things or calm views in nature can ease your eye muscles and cut down on the ache.
Move It or Lose It: Get your blood flowing with a walk, stretches, or light exercise.
Hydrate & Refuel: A healthy snack and water boost your energy and focus.
Do Something You Enjoy: Read a chapter, listen to music, chat with a colleague (not work chat!).
Encouraging Breaks for the Mind
Practice Mindfulness: Master breathing techniques to refocus on the present moment.
Do Something Creative: Doodling, coloring, or puzzles can spark new ideas.
Laugh It Out: Watch a funny video, or talk to a co-worker.
Taking a small break to watch something fun can help lower stress. Laughter can make you feel better, remove stressors, and make your body's defense system stronger.
Strive for Work-Life Balance
Step Outside: Get fresh air and sunlight, a natural mood booster.
Connect with Loved Ones: A quick call or text to a friend or family member can brighten your day.
Quiet Time Recharge: Studies suggest that taking a short solo break helps clear distractions and refocus.
Spending time alone calms strong emotions (like those intense ups and downs we all experience sometimes) and reduces stress.
Plan Something Fun: Look forward to an after-work activity, it can help you power through the day.
Building Communication Protocols for Break Time
Set Boundaries: Let colleagues know you're on a break, avoid checking work emails or calls.
Communicate Needs: If you need uninterrupted focus time, politely ask colleagues for respect.
Making Breaks a Habit
Lead by Example: If you take breaks, it encourages others to do the same.
Positive Reinforcement: Reward yourself for sticking to your break schedule.
Track Your Progress: Use a timer or time tracking app to monitor your break habits.
✨Two Key 'Always-Never' Rules to Keep:
Always Hear Your Body: Tune in to its clues. When you sense you're tired, stressed, or losing sharp focus, take a step back for a bit. It helps you get back to the job fresh and work better.
Never Miss Breaks: Breaks are a must, not just extras! Short pauses in your day let you boost up and dodge wearing out.
Bonus: What You Can Do in 15 Minute Breaks at Work
🕐Micro-Learning Power Up: Take a dip into a micro-learning content on platforms such as Duolingo or Khan Academy. Rediscover something new or improve on life skills.
🕐Free-Flow Writing: The freedom of free writing. Write whatever comes to mind during a few minutes. That clears your mind, relieves stress, and makes you let out thoughts you have hidden.
🕐VR Adventure: You can visit it in the VR! Discover a new city, visit a museum, or sunbathe in a virtual beach. It is a refreshing thought process in day-to-day life.
🕐Declutter & Recharge: Clear off your space, empty out your desk, or put away loose papers. A clean environment relieves your stress and makes you focused once you get back to work.
🕐Desk Yoga: Perform some mild yoga desk moves or stretches. This can assist in alleviating the tension, maintaining a good posture, and flexibility without asking permission to leave the work desk.
🕐Photo Management: Take several minutes to manage photos on an iPhone or computer. Revisiting the nice memories may also be pleasant and work as a mental escape from the job duties for 15 minutes.
🕐Mindful Moment: Download Headspace or Calm app and utilize the guided meditation aspect, or just spend a few minutes doing a deep breathing exercise. Minimize stress and enhance concentration, even during a brief course.
🕐Nature Fix: Detach yourself and get out of the house to nature. Stroll and see the landscapes. This reduces stress hormones and enhances well-being.
🕐Doodling Delight: Keep a sketchbook or coloring book handy. Doodling or coloring is calming and promotes creativity and problem-solving skills.
🕐Slow Down and Savor the Arts: : Browse the beautiful and diverse art collection on ArtVee. It can provide a much-needed mental escape, allowing you to return to your tasks with renewed focus and creativity.
🕐Tea Ceremony: Make a cup of tea mindfully and drink in some peace, devoid of digital technologies. Such a calm activity enables you to take a psychological detox.
🕐Strategic Daydream: Take five minutes of future casting. Think you have succeeded, – Imagine new concepts or brainstorm on a project. Get motivation to make a step forward▶️