When analyzing our daily routine at work, it’s easy to get caught up in the idea that the more hours we work, the more productive we are. However, research has shown that taking regular breaks can have a significant impact on our productivity, teamwork, and overall well-being.

In this installment of The Productivity Box monthly series, we will delve into the advantages of taking breaks at work and offer suggestions on integrating them into your everyday routine.

The importance of taking breaks

Overall, there is a significant amount of scientific evidence to support the idea that taking breaks during work can have a variety of physical and mental health benefits. These benefits include reduced stress, better productivity, and improved physical health.

Improved physical health

Staring at a computer screen for too long can cause computer vision syndrome (CVS), also known as digital eyestrain. While there are many symptoms associated with CVS, taking regular breaks to rest your eyes can lower the likelihood of developing it. Following the 20-20-20 rule by taking short breaks every 20 minutes to look at an object 20 feet away for 20 seconds can be beneficial.

When working at a desk, sitting in the same position for long periods of time can lead to poor posture and back pain. Furthermore, it can increase the risk of developing a blood clot, also known as deep vein thrombosis (DVT).  Taking occasional breaks to stand up, move around and stretch can help improve your posture and reduce the risk of developing back pain and DVT.

Further supporting these results, a study conducted in 2021 discovered that taking active micro-breaks can provide multiple advantages such as reducing muscle strain, enhancing cardiovascular health, and alleviating work-related fatigue and stress. And all these happen without impairing work performance.

Reduced stress and burnout

When we’re working long hours without taking a break, we can become physically and mentally exhausted. This can lead to burnout, which can have serious consequences for our health and well-being.

The 2019 Work and Well-being Survey commissioned by the American Psychological Association found that taking regular breaks allows us to step away from our work and recharge. Taking breaks can help reduce stress by giving us a chance to relax and take our mind off of work-related tasks. It will make us feel more refreshed and better able to focus when returning to work. In turn, this not only reduces stress, but it also helps us avoid burnout.

Better focus time

When we’re working on a task without taking a break, we can become distracted and lose focus. Taking a break allows us to step away from our work and come back with renewed focus and concentration.

In fact, the Pomodoro technique, which involves working in focused 25-minute intervals followed by a five-minute break, has been found to enhance productivity and minimize distractions.

Elevated creativity

Breaks from the job at hand can also support creativity in the workplace. When we’re working on a task for a long time without pause, we can become stuck in a rut and struggle to come up with new ideas. Taking a break allows us to step away from our work and come back later with a fresh perspective, which can help stimulate creativity and innovation.

Researchers investigated two ways to achieve this. The Beneficial Forgetting approach involves taking breaks of different lengths to help people detach from the problem and later return with a fresh perspective. The second and faster approach is the so-called Fresh Look hypothesis, which suggests that simply shifting one’s focus away from the task can be sufficient to overcome a deadlock.

No matter which method you select, it will enable you to approach the issue with different eyes, ultimately amplifying your creativity and the quality of your work.

Better teamwork

Taking breaks can also have a positive impact on teamwork in the workplace. When we’re feeling stressed and overwhelmed, most of us become irritable and withdrawn. Of course, this will negatively impact our relationships with our colleagues.

Stepping away and engaging with our colleagues in a more casual and social setting can foster stronger connections and improve communication, which is crucial for successful teamwork. As an example, at 4PSA, we utilize the Team Topic feature in Hubgets to achieve this.

A boost in productivity

One of the most significant benefits of taking breaks is the impact it has on our productivity. When we work long hours without taking a break, our brains become fatigued, leading to decreased focus and motivation.

When we take a break, our brain has a chance to process information and make new connections, which can lead to better problem-solving and decision-making. It enables us to recharge and come back to our work with renewed energy and concentration. In fact, a study by the American Psychological Association found that employees who took regular breaks were more productive and had better work quality than those who didn’t.

Tips for incorporating breaks in your work routine

There are several ways to incorporate breaks into your daily work routine. One way is to take short breaks every hour or so to stretch, walk around, or do a short meditation. Another would be to schedule longer breaks, such as a lunch break or a 15-minute coffee/tea break to give yourself a chance to step away from work-related tasks and relax.

Here are a few tips on how can you incorporate breaks into your daily routine:

• Schedule breaks into your calendar: Treat breaks as non-negotiable appointments and schedule them into your calendar.
• Take a walk: Taking a short walk outside can help clear your mind and reduce stress, especially after lunch.
• Stretch or move your body: Taking a few minutes to stretch or move your body can help increase blood flow and reduce fatigue.
• Practice mindfulness: Taking a few minutes to practice mindfulness can reduce stress and improve focus.
• Connect with coworkers: Taking a break with coworkers can enable everybody to build stronger relationships and improve communication.

Bottom line is that breaks help us enhance our focus time, reduce stress, avoid burnout, support creativity, foster innovation, and improve teamwork.

Take smart breaks for a productivity boost

When incorporating breaks into our daily routine, it is very important to choose the best approach for every situation at hand. A study published in the journal Applied Psychology found that participants who took breaks during a complex task were less efficient at completing the task compared to participants who did not take breaks. In such cases, it may be more effective to work in shorter bursts of focused time, with breaks in between, to maintain a state of flow and make the most progress on tasks.

Taking smart breaks at work is essential for our productivity, teamwork, and overall well-being. Remember to schedule them into your calendar, take a walk, stretch or move your body, practice mindfulness, and connect with coworkers. By doing so, you’ll reap the benefits while also improving your work experience.

And follow this series every month for more productivity hacks 🙂