Breaks are essential for maximizing productivity. In simple terms, a break is when you decide to rest for a while before resuming the task at hand or when you need to pause and “regroup”. Breaks are often perceived as weakness but in reality, breaks can make you stronger, more creative, and improve overall health and mindset.
Why Take Breaks?
- Emotional and physical health – Constant sitting increases your risk of obesity, diabetes, heart disease, and depression. Getting up to stretch, walk, or clear your head can reduce the negative impact of prolonged sitting and forced focus.
- Prevent decision fatigue – Most of us have to make daily decisions regarding work, paying bills, what to eat, keeping up with the news, and more. This can lead to decision fatigue, a state of being mentally overwhelmed, resulting in procrastination or making wrong decisions. Taking a break relieves this pressure and gives you a fresh look at what is in front of you.
- Restore motivation – Research shows that taking breaks while undertaking long tasks can help you focus better with better clarity and decision making.
Here is a list of breaks ideas that can help bolster your productivity:
Meditation is a great way of clearing your mind while working or studying. Meditation not only helps you focus, but it can also fight depression, lower your stress, and reduce your anxiety. It can also help ease other health issues like insomnia, high blood pressure, and fatigue.
There are various types of meditation, including guided meditation, mantra meditation, mindfulness meditation, Qi gong, Tai chi, transcendental meditation, and Yoga. Make sure to practice one that suits you best.
Take a Walk
A study of people mostly confined to their desks found that standing up and walking for five minutes every hour during the workday helps combat lethargy and lifts your mood without reducing your attention and focus. Walks can even help reduce hunger.
Have a Snack
Taking a healthy snack can reenergize you. The right kind of snack can boost your ability to concentrate and focus, thus improving your productivity.
Snacks like a piece of fruit, veggies & humus, handful of almonds, and even a couple squares of dark chocolate can be great choices. However, snacks high in sugar like cookies and ice cream can result in a sugar crash, making you more tired.
Drinking adequate water is not only great for your productivity but also essential for your overall health. Drinking enough water prevents dehydration, a condition that leads to unclear thinking, shifts in moods, and overheating of your body. Therefore, you should consider taking frequent water breaks during your workday. If you don’t like plain water, consider adding lemon, herbal tea, and sparkling water.
Clearing clutter from your workspace can surprisingly make you more productive. It can be hard for you to focus when you’re in a messy environment, so you should consider tidying up your desk during breaks.
If you’re working from home, you can set different rooms in order during each of your breaks. Thus, by the end of the day, your house will be tidy, and your work will be done.
Breaks are a great way of relaxing your brain. Taking regular breaks will improve your performance, help you generate better ideas, and make you feel better about yourself.
For more insight on how to improve your productivity and overall health quickly and sustainably, reach out to our team of professionals at Genesis Performance. We will support you regardless of your location, thanks to our Virtual Training and Accountability Coaching programs. Contact us today to get started.