Introduction

In our quest to be productive, many of us fall into the trap that more time at work is the key. It just makes sense that if we spend more time focused on tasks, we can get more done. We often hear advice from successful CEOs about their daily routines, like waking up really early, working on weekends, and even being mindful of how often they use the bathroom. To handle the increasing amount of work, many professionals choose to keep pushing themselves, skip lunch, and stay late. 

But always being busy and working hard comes at a cost. A recent survey by Aflac found that more than half of employees (59%) feel burned out from their job. And engagement, which means how connected and motivated people feel at work, is decreasing among workers in the United States. It’s concerning because both burnout and low engagement make it harder for us to do our best at work. So, what can we do to feel better and bring our best selves to our work? The research is clear – TAKE A BREAK. 

Digging into the Research

For years, our brains have been compared to a computer by neuroscientists, and like any computer, our brains can overheat if left running continuously. Or, to put it another way, like every muscle, our brain gets fatigued after sustained and heavy use. This is why Dr. John Trougakos, an associate professor of management at the University of Toronto, suggests that taking breaks should be a part of every professional’s routine – much like a weightlifter needs rest before doing a second round of repetitions at the gym. According to Dr. Trougakos, this can significantly improve decision-making abilities. By stepping away from the constant demands of their roles, leaders gain the necessary perspective to make more informed and thoughtful choices. But it’s not just about decision-making; interestingly, research has shown that taking breaks can stimulate creativity. A study by the University of California, Santa Barbara, found that individuals who engaged in restful activities during breaks significantly improved in creative problem-solving compared to those who remained engaged in work-related activities. It turns out it’s shortsighted not to take a moment for rest or for leaders to discourage employees from taking a break. 

Where to Go from Here

You might be thinking, “Alright, I see your point; I should probably be better at pausing for a break and encouraging my team to do the same. So, how many breaks should a person take in a day?” 

Unfortunately, the research doesn’t give a clear answer. Some studies emphasize taking short breaks (about 5 to 10 minutes) every hour, while others suggest longer breaks (at least 30 minutes) every two to four hours. The truth is it could be different for each person. But the main idea is the same: our brains need breaks to work their best. Whether you take a quick break or a longer one, finding what works for you and your team is essential to optimal performance. 

Here are some ways you can use your breaks to recharge your brain:

• Movement breaks: Keep your body active! Take a 10-minute walk. You could even use longer breaks to go for a run or hit the gym. If you’re really short on time, simply stretch your body. Even small movements like stretching can improve your focus and memory. 
• Mental breaks: Take a moment to do a short meditation or breathing exercise. Experts say these practices increase oxygen in the brain and improve your thinking and empathy. You can also let your mind wander and daydream for a little while, which has been shown to have mental benefits. 
• Nature breaks: Step outside and enjoy some sunlight. If there’s a park nearby, even better. Studies show that being in nature is good for our mental health. If you have a furry friend nearby, take a moment to pet them. It may sound strange, but research suggests that looking into a pet’s eyes increases oxytocin, which helps us feel renewed mentally. 
• Social breaks: Humans are social creatures. Take breaks to chat with your teammates and friends. It has been proven to help us feel refreshed and renewed. 
• Creative breaks: Let your mind explore the arts. Take a break to doodle, listen to music, or read a book. These activities can detach us from work stress and bring us a sense of refreshment. Creative breaks are beneficial if you feel like you can’t leave your desk.

From Exploration to Action: Choose a couple of breaks—for instance, a micro-break every hour and two more significant breaks during the day—and put them in your calendar. Consider inviting a colleague or a friend to the “break time” so you can catch up, brainstorm, and support each other.