How to Take Breaks at Work
Imagine feeling laser-focused, bursting with creative ideas, and tackling your work with a smile. Believe it or not, the secret weapon isn't just another cup of coffee – it's taking regular breaks.
Pausing throughout the day may seem counterintuitive, but studies have found that pressure to be productive can actually backfire and lead to decreased productivity.
Meanwhile, breaks help you stay sharp, dodge stress bullets, and boost your overall well-being.
The catch? Fitting breaks effectively into our jam-packed schedules can feel like squeezing water from a stone.
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 "coffee break" tradition is traced back to late 1800s, pioneered by Norwegian immigrant wives in Stoughton, WI. By the early 1900s, companies in the US like Larkin Soap Co. and Barcolo Co. implemented formal coffee breaks for employees.
▶️1938 Fair Labor Standards Act introduced break regulations in the US, but 26 states as of 2017 lacked mandated meal and rest break rules.
▶️French union influence in the 1960s expanded company meals, but typical lunch breaks shrunk from 1.5 hours to the current legal minimum of 20 minutes.
▶️Food delivery apps, trucks, and companion-finding apps reflect evolving lunch habits.
▶️ 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
- The late 20th-early 21st century saw a demand for more flexibility due to technology and changing work styles. Micro-breaks throughout the day gained traction. Break rooms evolved into relaxation areas, with some companies offering on-site wellness options.
- Today, technology allows constant work access, blurring the lines between work and personal time. The focus is on creating a culture that encourages breaks despite constant connectivity. Companies are exploring ways to promote breaks through technology and schedule adjustments.
Types of Breaks at Work
- Scheduled Breaks: These are official breaks granted by employers according to company policy or legal requirements. They could include morning breaks, afternoon breaks, or both.
- Lunch Breaks: An official period set aside for eating meals, which might last between 30 minutes to an hour, as mandated by law or organizational regulations.
- Mandatory Rest Periods: In certain industries like manufacturing or construction, obligatory rest periods might be required after working for a specific number of hours without interruption.
Breaks & Activities
☕Coffee Breaks: Although not always formally acknowledged, many organizations tolerate brief coffee breaks informally among coworkers to foster camaraderie and team spirit.
💨Smoke Breaks: While smoking itself isn't encouraged due to associated health risks, some organizations still provide allocated spaces for smokers to indulge within designated intervals.
🙆♀️Stretch Breaks: Though not universally practiced, encouraging employees to perform stretching exercises helps prevent repetitive strain injuries and promotes better 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: As technology usage increases across professions, so does the need for regular visual reprieves from screens, making this type of break essential but not always formalized.
👟Movement Breaks: Similar to screen breaks, movement breaks address sedentary lifestyles inherent in modern office jobs. However, these breaks remain largely optional unless explicitly incorporated into corporate culture.
🛋️Power Naps: A power nap is a short sleep period, typically lasting between 10 and 20 minutes. The goal 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.
Staring at a computer screen for extended periods can cause eye strain, dryness, and irritation. Taking a break to focus on something else, like a distant object or calming scenes in nature, can help relax your eye muscles and reduce discomfort.
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 short break to watch something calming or humorous can help reduce stress levels. Laughter has been shown to have a number of health benefits, including reducing stress hormones and boosting the immune system.
Striving 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.
✨ 2 Golden 'Always-Never' Rules to Follow
Always Listen to Your Body: Pay attention to your body's signals. Step away for a break when you feel tired, stressed, or your focus starts to slip. This will help you return to your task feeling refreshed and more productive.
Never Skip Breaks: They're not a luxury, they're essential for peak performance! Taking short breaks throughout the day helps you recharge and avoid burnout.
Bonus: What You Can Do in 15 Minute Breaks at Work
🕐Micro-Learning Power Up: Dive into a bite-sized learning module on platforms like Duolingo or Khan Academy. Refresh your knowledge on a new topic or enhance existing skills.
🕐Free-Flow Writing: Unleash your creativity with a free writing session. Write anything that comes to mind for a few minutes. This clears your head, reduces stress, and lets you express hidden thoughts.
🕐VR Adventure: If you have a VR headset, take a virtual tour! Explore a foreign city, visit a museum, or relax on a virtual beach. This is a stimulating mental break from the everyday.
🕐Declutter & Recharge: Tidy up your workspace, declutter your desk, or file away loose papers. A clean environment reduces stress and improves focus when you return to work.
🕐Desk Yoga: Try some gentle desk yoga poses or stretches. This can help relieve tension, improve posture, and increase flexibility without leaving your workspace.
🕐Photo Organizing: Spend a few minutes organizing photos on your phone or computer. Reliving pleasant memories can be a nice mental break from work tasks.
🕐Mindful Moment: Use an app like Headspace or Calm for a guided meditation, or simply take a few minutes for deep breathing exercises. Reduce stress and improve focus, even with a short session.
🕐Nature Fix: Get out of the house and connect with nature. Walk and observe the scenery. This lowers stress hormones and promotes 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: Prepare a cup of tea with focus and enjoy it in a quiet space, free from digital distractions. This peaceful break allows you to mentally reset.
🕐Strategic Daydream: Allow yourself a few minutes of 'futurecasting'. Imagine achieving your goals, – visualize new ideas or brainstorm for projects. Find inspiration to move forward▶️