In a world that moves so quickly and always demands constant high output, it’s easy to forget to stop and smell the roses. In fact, in certain circles, the very idea of taking work breaks seems almost taboo. Some even believe that taking breaks makes them lazy, but that couldn’t be farther from the truth. So step away from working for a few minutes; it can help you plow through the rest of your day.
Work breaks are valuable moments in your day that will improve your performance while ensuring you’re not burning yourself out at both ends. However, ensure that you’re using these breaks correctly so they don’t go to waste. Here are five ways to make the most of work breaks and why they matter.
1 – Get Moving On Your Work Breaks
One of the best ways to use work breaks is by getting some physical activity into your time. It might seem odd to imagine exercising when you want to rest, but physical activity increases productivity and energy while reducing tiredness.
Research shows that a mere ten minutes of exercise can promote improved attention, memory, and cognitive performance for the rest of the day. Leaving your phone and devices behind will further enhance the effects of this break. If you’re able to, you can use your work breaks to:
Go for a short walk. Hit the gym for ten minutes. Go for a quick jog around the area. Climb up and down some stairs. Do a few simple exercises in front of your desk.
Of course, there’s one important caveat here: this tip assumes your job requires that you either sit down for work or remain standing in a relatively static position. If your job is more active and requires that you move around or perform a lot of physical labor, it’ll likely be better for you to sit down and rest instead.
2 – Grab Something To Drink Or Eat
Your body needs energy to continue working optimally; the best way to get that is by fueling it with healthy food and beverages. During your shorter work breaks, you can spend that time eating or drinking something that will restore your energy.
When you’re hungry, even just a little peckish, your body produces a hormone called ghrelin in your stomach. This hormone sends a message to your brain that you need fuel. Specifically, it flags this information to NPY, a neurotransmitter in the hypothalamus, which is the part of the brain responsible for memory, fatigue, emotion, and energy management.
When NPY gets the information that you’re hungry, the hypothalamus kicks into gear to tell you that you need to eat something. This brain fog can be distracting when you must focus on work. However, this is a good enough reason to ensure you have adequate fuel before returning to work. Here are some great ways to make the most of work breaks by eating or drinking well.
Brew some tea or coffee, giving you an excuse to stand up, walk and immerse yourself in a simple but rewarding task. Eat a protein-filled snack or meal, as studies show this macronutrient can maintain cognitive enhancement effects for a prolonged period. Maintain small portions for snacks, so you don’t experience an energy crash or get drowsy. If you’re not hungry, drink some water instead. Indeed, hydration is crucial to your cognitive and physical function and performance. Avoid junk food within your …
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