Introduction
How good are you at taking regular breaks during your workdays?
– Do you think it is a waste of time or that you have absolutely no time for breaks?
– Do you eat lunch at the computer to be efficient?
– Do you take breaks but still talk about work with colleagues or co-workers?
In fact, research shows that you are more efficient and get more done when you take regular breaks than when you are working constantly. In addition, you are also more alert when the working day is over. But! You need to do the breaks in the right way to get the effect that both your body and mind need.
Being able to work at a high production rate every day requires that you both do the right tasks and take enough breaks. Treating every workday like a new marathon does not work overall. The more tired you get, the less you do, which increases the risk of overtime.
Here you can read about facts about what a break with the right effect means, what research says about breaks and tips on what you can do to increase your energy level.
Regular breaks that give you energy – all day long
The purpose of breaks is to relax work 100% for X number of minutes. To relax, it is important to do something that immerses you in the present moment. You need to let go of all work thoughts. After each relaxing break, you have increased your energy level. When you “log in” to your work brain again, you will be productive thanks to the break.
To relax in 5-15 minutes, it must be something you enjoy and a contrast to your work.
If you…
- sit very still when you work, take breaks to include physical activity.
- have noise around you, you may want silence.
- talk to others often, you may need a social break.
- If your head is full of problems and challenges, you need to let your brain rest – mental break.
- have just had a heavy, repetitive task, it is time for a creative break.
Here it is important that you think about what suits you best and that you might need different breaks during your working day.
The goal of the breaks is to increase your energy. The purpose is for you to relax from work for 5-15 minutes.
Ulla Lilliehöök
Why regular breaks are so important
According to research, we need to take breaks at least every 90 minutes. It is about 3-10 minutes at a time, which is not much, but has a significant impact on your energy level. You will be more alert both during the workday and when you stop working for the day. The goal of the breaks is to increase your energy, the purpose is for you to relax from work for 5-15 minutes.
To be able to relax completely, you need to find ways to avoid thinking about time. Use any timer. For the best relaxation, you also need to minimize other disturbances.
How Breaks Make You Relax From Your Work
How can you do to create the effect that the breaks are supposed to be and do it several times. Through trial and error, you will quickly realize how often you need to take a break and for how long. Here are three tips on how to create appropriate breaks:
- Decide when you want your breaks – be observant of when your brain feels sluggish, or your body feels stiff or use time as a yardstick – every 90-minute interval or whatever suits you. Try and see what suits you best.
- When taking a break – set a timer for better relaxation and the phone/chat/email on silent mode
- Leave your normal workplace for a change of scenery and better relaxation. On the one hand, you move, and on the other hand, your senses get new impressions.
When it may be appropriate to take a break
If you are not very good at recognizing when you need a break, you can help yourself use the time. Different activities during the day require different amounts of you. Here are five situations when a break might be good:
- Between different tasks to reset your brain
- Immediately after meetings
- When you have met a deadline or milestone
- When you have completed project
- When your brain feels tired
10 tips on what to do when you have a break
Breaks can include something active, such as drawing, moving, playing, or an experience. A break can also be passive, such as doing something in silence, reading, listening to music, meditating. If you do not take regular breaks, it can be tricky figuring out what you want to do.
Picure explanation: Picture 1 – simple yoga exercise, picture 2 – eat lunch in a different environment, picture 3 – take a walk
10 tips to do when you want/need a break:
1. Stretch your body – move your legs – change the environment (another room is enough)
2. Have a cup of coffee/tea and stand or sit (the opposite of what you do when you work) and talk to someone (not about work)
3. Eat lunch – eat lunch somewhere else – at least 30 minutes
4. Put on a favorite song (in your headphones) and dance to the music
5. Play a computer game (solitaire, sudoku…)
6. Taking a nap in the afternoon does wonders for your creativity, memory, and reaction time – 15 minutes is enough so set the clock.
7. Read a passage in a funny book or article
8. Talk about something nice with a colleague
9. Take a walk and listen to birdsong or music in your headphones
10. Meditate
If you are unfamiliar with this type of break, it can feel tricky at first. Start with one or two breaks per day and increase as you get used to it. Once you have tried taking breaks for a few weeks, you will notice a big difference in your energy level.
Remember to do things during your regular breaks that make you just be in the here and now so that your brain gets the rest it needs. Evaluate how often you need breaks to function at your best. Decide where you want to be during your breaks and what you want to do considering your needs and possibilities.
“Most often it’s not tremendous changes you need to increase energy. It’s the small changes you make every day that make a big difference.””
Ulla Lilliehöök
