The Power of the Work Break: What Might Surprise You
Your days can easily drain you with constant meetings, endless emails, back-to-back Zooms, and ever-growing to-do lists. Taking a break at work can boost your energy and focus, offering much-needed clarity and decreasing stress.
But here’s the surprising part: how and when you take that break matters. And yes—there are definite no-no’s when it comes to taking a break.
Why Breaks Matter
Work breaks are essential for energy, clarity, and well-being. They’re not just nice to have—they’re a critical part of sustainable performance.
🔹 In 2024, 52% of employees reported feeling burnout
🔹 Video conferencing now takes up at least one-third of employee work time
🔹 Dozens of studies (one example here) show that breaks improve productivity and performance
If you're working around 230 days a year, it's worth being intentional about how you structure breaks every single day.
How to Design a Daily Break That Works
Breaks are about recharging. When your mental or physical batteries are low, you need to refuel with intention. But everyone recharges differently.
Ask yourself: What actually restores my energy?
It might be:
A walk around the block
Five minutes of deep breathing
Calling a close friend
Quiet time with a book or podcast
Other research-backed break design tips:
Change your environment. Move away from your desk—ideally outdoors or near greenery.
Take shorter breaks in the morning, when you're more alert; save longer breaks for late afternoon when fatigue sets in.
Prioritize quality over quantity. A focused 10-minute walk beats 30 minutes of doomscrolling.
How Not to Take a Break
Two common pitfalls undermine the benefits of rest:
The Over-Doer: You power through without any break, eating lunch at your desk or skipping pauses entirely. You might feel productive, but your brain never gets a chance to reset.
The Zoner: You do take breaks—but default to social media or news scrolling. You’re not alone: 97% of workers report turning to social media as their go-to break, but it often leaves us more mentally exhausted than refreshed.
What About the Big Break—Vacation?
A vacation should be the ultimate recharge—but too often, people return feeling like they need another one.
Before your next vacation, ask yourself:
How do I want to feel? (Calm, inspired, connected?)
What are my intentions? (Adventure, rest, family time?)
What strategies will support that? (Sleep, downtime, no overscheduling?)
What will I stop doing? (Checking work email, worrying about others?)
Being intentional about vacation breaks—just like daily ones—makes them far more restorative.
Design Your Break Strategy
You now know that breaks aren’t just nice—they’re necessary. The right break can reset your day, your week, even your outlook on work.
Start with one intentional break today.
Plan tomorrow’s break now.
Ask yourself: What truly recharges me—and how can I make that part of my day?
Your well-being, focus, and energy depend on it.
