“Take breaks” is one of those pieces of advice that’s easy to ignore in the short-term, but impossible to ignore in the long-term, because you’ll, like, literally die.
The benefits of taking regular rest periods include improved cognitive function, higher productivity levels, physical and mental health improvement, enhanced mood, stronger social connections, better decision-making, and increased creativity.
What is a “break,” scientifically?
A “break” is a period of rest from an activity or process, allowing space for recovery and rejuvenation. We can look at breaks from several angles:
1. Physiological
During physical activity, muscles suffer micro-tears and stress. A rest period allows them to repair, grow stronger, and recover energy stores.
Your nervous system is similar. Continuous activity, especially when the activity is mentally demanding, can lead to neural fatigue. Resting helps reduce cognitive load and restore neurotransmitter levels.
2. Cognitive
Breaks manage cognitive load by giving the brain time to process, consolidate, and store information. This improves learning and memory retention. Breaks restore attention and reduce mental fatigue, as well as reducing stress hormones like cortisol, which leads to an overall higher sense of well-being and mental wellness.
3. Biochemical and Molecular
Periods of rest help maintain hormonal balances and metabolic processes, reducing the risk that chronic stress can pose to your body and preventing long-term negative effects to your immune system and mental health.
4. Chronobiology
Regular breaks can improve your natural circadian rhythm, which improves your health, energy levels, sleep quality, as well as mental and physical performance.
The ultradian rhythm cycles around every 90-120 minutes with energy peaks and dips. Syncing with this natural rhythm can help you keep energy levels consistent throughout your workday.
Many people try to put their head down and power through their tasks, but that can actually make you accomplish less (and damage your body and mind more) than if you allowed for regular breaks.
It is extremely beneficial to follow your body’s natural rhythms–why fight the current when you can float? Pay attention to your efficiency and sleepiness throughout the day to track and sync your ultradian cycle.
Types of Effective Breaks
There are many types of breaks you can use throughout your day that provide different physiological and mental benefits.
1. Eye breaks
Avoid eyestrain at all costs, I am so serious. Look up from your screen frequently to focus on something in the distance. You might try blue light lenses or a program like f.lux to control the colors of your screen.
2. Micro breaks
These are brief rests for a few minutes throughout the day. This can be standing up from your desk to stretch your back, taking five minutes to practice mindfulness, or stepping outside to get a few moments of sunshine and let your eyes rest. Don’t forget to pay attention to your hands and wrists, too.
3. Longer breaks
These are more extended periods of rest, like a lunch or coffee break. They allow more significant recovery, and they let you somewhat unplug from the task you were focusing on, which can allow you to return to that task rejuvenated and maybe with a new perspective that can help you solve a problem you were stuck on.
4. Vacay
Extended breaks from your regular work or daily routine can provide a more substantial mental and physical recharge. This enhances overall life satisfaction and productivity.
Practical Tips for Effective Breaks
Follow these tips to make your breaks more effective and energizing.
1. Short, Frequent Breaks
Implementing short breaks, like with the Pomodoro Technique, can help maintain high levels of productivity and focus. It’s more motivating to focus on a task for a set amount of time, rather than leisurely pecking at it all day.
2. Physical Activity
Incorporate movement during breaks, such as stretching, walking, or light exercise, to improve physical health and circulation. It can also give you an energy boost. You might even try an under-desk treadmill or a balance device.
3. Mindfulness
We all know that mindfulness has a ton of mental, physical, and emotional benefits, which can reflect in more productive workdays, but beyond that, practicing mindfulness can strengthen your mind-to-body connection. This means you’ll be open to accept messages that your body is constantly sending. You’ll be able to eat when you’re hungry, sleep when you’re tired, notice when you need a break, and move through the world with more precise intuition. Learn to hear your body, then learn to listen to it.
4. Nature Exposure
Spending time in nature is scientifically supported to enhance mood, reduce stress, and increase happiness. Over 1,000 studies suggest that “nature is not only nice to have, but it’s a have-to-have for physical health and cognitive functioning.”
Get outside, even for a few minutes.
5. Disconnecting
Don’t take your break from the big screen by looking at a smaller screen! Use breaks to disconnect from screens and work-related tasks to give your eyes and mind an actual rest. It can be tempting to zone out and scroll on breaks, so try planning a break activity ahead of time. Reading, walking outside, meditating, having an engaging conversation that you genuinely enjoy.
If you find it difficult to disconnect from your phone, try this two-week digital detox plan.
What are the damages of not taking breaks?
Not taking breaks can have several negative impacts on both physical and mental health, as well as overall productivity and performance. Here are the key risks associated with neglecting to take breaks:
1. Decreased Cognitive Function
Mental fatigue reduces cognitive function and impairs decision-making, problem-solving, and critical thinking skills. It also hinders your brain’s ability to consolidate and store information, which means without rest you can’t learn or retain.
2. Reduced Productivity
Overworking actually hurts your productivity. It decreases your efficiency and effectiveness, and mental fatigue increases the likelihood of making mistakes and overlooking things.
3. Negative Physical Health Effects
From the ages of 18-25, I worked around 12 hours a day, including most weekends. I graduated at the top of my class, built my online platform and business, and used every drop of my energy to do it. All was well and good until around 26, when I became suddenly and incredibly sick.
It took many doctors to discover that I was suffering from severe burnout. I ignored my mental and physical health for much of my adult life, and four years later, I’m still recovering from it.
Don’t put your work above your health. It’ll come back at you harder than you could expect. And I have to wear glasses now, so. Take those eye breaks and don’t use screens in the dark. xoxo
4. Decreased Creativity and Innovation
Without breaks, your mind and body are under stress, and your mind doesn’t get the downtime it needs for creativity and idea generation. Breaks not only stimulate, but straight up allow for creativity. If you fill every moment with hustling, you won’t be able to hear your ideas over the noise.
5. Poor Social Relationships
Overworking puts a barrier between you and colleagues, friends, and family. You might justify that with the thought that working extra hours can provide a better life for your family, but at a certain point, you need to find a balance. Are they healthy, are they happy, are they comfortable? Find perspective and balance for what’s important.
This is only a brief glance at the consequences of not incorporating regular breaks into your day.
Ultimately, Work Breaks are Mandatory
I can list the benefits of breaks all day. Breaks are essential. If you create or control your own daily schedule, you might be tempted to skip breaks to be more productive. #1, that doesn’t work, and #2, you can’t.
Your body will take the break regardless.
It’s better if you choose the how and when before your nervous system hits a hard RESET on your behalf. Burnout is a state of chronic physical and emotional exhaustion caused by prolonged stress and overwork. Chronic burnout takes a good fat minute to bounce back from. Taking breaks prevents burnout, and that’s one of the most important things you can do for your health, happiness, and productivity.
Key Takeaways
Breaks are essential, and skipping them will make you less productive, less happy, and can easily cause hormonal dysregulation, impaired cognition, and even immune system disorders long-term.
The Ultradian Performance Rhythm suggests that you can optimize your productivity by working 90-minutes, then taking a 20-minute break synced up with your natural energy cycle.
There are four main types of break to remember: eye breaks, short breaks, longer breaks, and vacations/sabbaticals.
For more effective breaks, consider including nature, physical activity, or social interaction, and avoid screens.
The negative effects of not taking breaks include decreased cognitive function, reduced productivity, worse health, decreased creativity, and poorer social connections.
If you don’t take regular small breaks, your body will take a massive extended break for you.
Disclosure: We may earn a commission from some products purchased through links in our posts. This is at no additional cost to you, and recommendations are based on our honest opinions and experience.
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