The Power of Taking Breaks: Boosting Productivity and Mental Health

Introduction

In today’s fast-paced, and overly connected, world, it can be tempting to work nonstop to keep up with endless messages and responsibilities. However, taking regular breaks throughout the day is essential for maintaining productivity and mental health. In this article, I’ll explore the importance of breaks, specific techniques you can leverage and how they can help you stay focused, energized, and mentally resilient. I’ll also share a personal example to illustrate the transformative power of taking breaks.

The Science Behind Breaks

1. The Pomodoro Technique

Developed in the late 1980s by Francesco Cirillo, the Pomodoro Technique is a time management method designed to enhance productivity and focus. The technique’s name is derived from the Italian word for “tomato,” as Cirillo used a tomato-shaped kitchen timer to measure his work intervals.

The Pomodoro Technique involves breaking work into 25-minute intervals, called “Pomodoros,” followed by a short break (usually 5 minutes). After completing four Pomodoros, take a longer break (15–30 minutes). These breaks are designed to alleviate mental fatigue and maintain a high level of focus throughout the day.

By limiting work intervals to 25 minutes, the Pomodoro Technique encourages a sense of urgency, which can help reduce procrastination and distractions. The method also promotes regular reflection and assessment of one’s progress, as each break serves as an opportunity to evaluate the effectiveness of the previous work session.

In addition to increased productivity, the Pomodoro Technique has been found to improve overall work satisfaction and well-being. Users often report a reduction in stress levels, as the structured breaks help to prevent burnout and maintain mental energy.

Suggested reading for further information: The Pomodoro Technique — Why It Works & How To Do It (todoist.com)

2. Harvard Business Review Research

Researchers Sooyeol Kim and YoungAh Park published a study in the Harvard Business Review that examined the effects of taking breaks on employee well-being and job performance. The study involved tracking the break habits of office workers and analyzing the relationship between break frequency, duration, and overall work outcomes.

The researchers found that employees who took regular breaks experienced higher job satisfaction, reduced emotional exhaustion, and improved overall well-being. Interestingly, the study also revealed that the timing and quality of breaks played a significant role in their effectiveness. Short, frequent breaks taken earlier in the day and involving activities unrelated to work proved to be the most beneficial for improving employee well-being and performance.

Based on these findings, Kim and Park suggest that organizations should encourage employees to take regular, short breaks throughout the day, especially during the first half of the workday. By doing so, employers can create a more engaged, efficient, and satisfied workforce.

Suggested reading for further information: Why You Should Encourage Your Employees To Challenge The Status Quo (forbes.com)

3. Psychology Today

In a research paper published in the Journal of Applied Psychology, Dr. Emily Hunter and Dr. Cindy Wu examine the effects of workday breaks on employee recovery, well-being, and overall job performance. The authors conducted a comprehensive study to investigate how different types of breaks impact mental health and productivity.

Hunter and Wu found that taking regular breaks throughout the workday can lead to a range of benefits, including reduced stress, increased creativity, and improved decision-making. They discovered that the timing, frequency, and activities during breaks played a significant role in their effectiveness. Breaks taken earlier in the day, involving activities unrelated to work, and of shorter duration were found to be the most beneficial for improving employee well-being and performance.

The study also emphasizes the importance of engaging in restorative activities during breaks, such as going for a walk, practicing mindfulness, or engaging in brief physical exercises. These types of breaks have been found to be particularly effective in promoting mental and emotional well-being.

Hunter and Wu’s research underscores the value of incorporating regular breaks into one’s workday and offers practical suggestions for maximizing their benefits. By understanding the science behind breaks, individuals can make informed choices about how to structure their time and prioritize self-care.

Suggested reading for further information: Breaks During the Workday — Toward a Respectful Workplace (msu.edu)

4. The Ultradian Rhythm

Our bodies operate on natural cycles called ultradian rhythms, which last approximately 90 to 120 minutes. These rhythms govern various physiological processes, including attention, alertness, and mental energy. According to sleep researcher Nathaniel Kleitman, our brains can only maintain peak focus for this amount of time before needing a break.

Kleitman’s research has led to the development of the “Basic Rest-Activity Cycle” (BRAC), which suggests that individuals should take breaks in alignment with their ultradian rhythms to optimize productivity and mental well-being. By respecting these natural cycles and taking breaks after approximately 90 to 120 minutes of focused work, individuals can minimize mental fatigue, prevent burnout, and maintain optimal cognitive performance throughout the day.

In addition to Kleitman’s work, other researchers have also found that synchronizing work and rest periods with ultradian rhythms can lead to improved creativity, problem-solving, and overall work satisfaction. Furthermore, taking breaks in accordance with ultradian rhythms has been linked to reduced stress levels and better overall mental health.

To harness the benefits of ultradian rhythms, it is essential to pay attention to your body’s natural cues, such as feelings of mental fatigue or difficulty concentrating. By recognizing these signals and taking breaks accordingly, you can work more efficiently and maintain a healthier, more balanced mental state.

Suggested reading for further information: What is BASIC REST-ACTIVITY CYCLE (BRAC)? definition of BASIC REST-ACTIVITY CYCLE (BRAC) (Psychology Dictionary)

Implementing Breaks into Your Workday

1. Schedule breaks — Plan your breaks ahead of time and treat them as non-negotiable appointments. This helps create a consistent routine and ensures that you prioritize breaks throughout the day. Consider aligning your breaks with your ultradian rhythms, taking a break every 90 to 120 minutes, to maximize the benefits of rest periods.
2. Mix up your break activities — Vary your break activities to prevent boredom and maintain engagement. Consider trying different types of breaks, such as physical activity, mindfulness, socializing, or creative hobbies. Engaging in a variety of activities during your breaks can help you recharge different aspects of your well-being, ensuring a more holistic recovery.
3. Set boundaries — Avoid multitasking during breaks and be mindful of using your break time for work-related tasks. It’s essential to truly disconnect and recharge during your breaks. Establish clear boundaries by creating a designated break space away from your workspace, turning off work-related notifications, and avoiding discussions about work during your breaks.
4. Monitor your energy levels — Pay attention to your energy levels and mental focus throughout the day. If you notice a decline in productivity or an increase in stress, take a break to recharge. By being proactive and listening to your body’s signals, you can better manage your energy and maintain peak performance.
5. Communicate your break schedule — Share your break schedule with your colleagues and supervisors to set expectations and reduce the likelihood of interruptions. By fostering a culture of transparency and understanding around breaks

A Personal Example

When working at a major retail tech company that focuses on things A to Z on a major project, I found myself consistently overwhelmed and unable to focus. The constant pressure to meet deadlines made me feel like I couldn’t afford to take breaks. As a result, my productivity and mental health suffered.

Realizing that this approach wasn’t sustainable, I decided to implement a break schedule based on the Pomodoro Technique. I committed to taking a 5-minute break after every 25 minutes of focused work, as well as a 15-minute break after completing four Pomodoros.

During my breaks, I would stretch or take a short walk outside (weather permitting). This helped me mentally recharge and return to work with a renewed sense of focus and energy. Over time, I noticed an increase in my overall productivity, creativity, and job satisfaction.

More importantly, my mental health significantly improved. I found that the regular breaks reduced my stress levels and prevented burnout. By giving myself permission to step away from my work periodically, I was able to maintain a healthier work-life balance and better manage my mental well-being.

The act of taking breaks also taught me the importance of listening to my body’s natural cues. When I began to feel mentally fatigued, I knew it was time for a break. Honoring these signals helped me work more efficiently and avoid the negative effects of overexertion.

Conclusion

Taking regular breaks throughout the day is crucial for maintaining productivity and mental health. By implementing a consistent break schedule and engaging in a variety of restorative activities, you can boost your focus, creativity, and overall well-being.

Don’t underestimate the power of taking breaks as they can make a world of difference in your work and personal life. By respecting your body’s natural rhythms and prioritizing self-care, you’ll not only achieve better results in your work but also enjoy a healthier and more balanced life.