Feeling drained after those endless virtual meetings? You’re not alone! The secret to surviving and thriving in the world of remote work, especially with back-to-back online gatherings, is simple: take effective breaks. This article will show you exactly how to make breaks your best friend in long virtual meetings, turning those energy-sapping sessions into manageable, even productive, parts of your work from home day.
Why Are Breaks So Important, Really?
Let’s be honest, staring at a screen for hours during virtual meetings is exhausting. Our brains aren’t wired to focus intensely for that long. Think of it like trying to run a marathon without ever stopping for water or rest—you’re going to crash and burn! Studies have shown that prolonged screen time and cognitive overload lead to decreased attention spans, increased stress levels, and even physical discomfort like eye strain and headaches. For example, a Microsoft study found that brainwave activity associated with stress and overwork spikes during uninterrupted virtual meetings. The good news? Short breaks can significantly improve focus and reduce stress by allowing your brain to reset. It’s not just about being less tired; it’s about being more effective.
The Science Behind the Break
Why do breaks actually work, though? It all boils down to how our brains function. When we’re intensely focused, certain areas of the brain are highly active. This activity requires a lot of energy. Breaks allow those areas to rest and replenish. Think of it like a computer that needs to defragment its hard drive. Furthermore, breaks allow our default mode network (DMN) to activate. The DMN is the part of the brain that’s active when we’re not focused on an external task. It’s when we daydream, reflect, and make connections. This “idle” time is crucial for creativity, problem-solving, and consolidating new information. So, those moments when you’re staring out the window during a break might actually be some of your most productive!
Designing Your Break Strategy
Not all breaks are created equal. Simply stepping away from your computer to scroll through social media might feel like a break, but it’s actually feeding you more information and potentially increasing your stress. The key is to design your break strategy with intention. Here are a few things to consider:
- Break Frequency and Duration: The Pomodoro Technique (25 minutes of work followed by a 5-minute break) is a popular method, but it might not be ideal for every meeting or every person. For long virtual meetings, aim for a short (1-2 minute) stretch or eye break every 20-30 minutes, and a longer (5-10 minute) break every hour. Experiment to find what works best for you.
- Break Activities: Choose activities that are restorative and engaging. Get away from your screen!
- Personalization: What do you enjoy? What helps you recharge? Tailor your breaks to your individual needs and preferences.
Types of Effective Breaks
Here are some ideas to get you started:
Movement Breaks: Get your blood flowing! Stand up, stretch, walk around, do some jumping jacks, or even put on some music and dance for a minute. Movement helps combat the sedentary nature of work from home and improves circulation. Even a quick walk to the kitchen and back can make a huge difference.
Mindfulness Breaks: Practice deep breathing exercises, meditation, or simply focus on your senses. Mindfulness helps reduce stress and improve focus. There are tons of free guided meditation apps available.
Nature Breaks: If possible, step outside and get some fresh air and sunlight. Even a few minutes in nature can boost your mood and energy levels. If you can’t go outside, look out the window at a tree or a garden.
Social Breaks: Briefly connect with a colleague, friend, or family member. A short conversation can provide a much-needed social boost. However, be mindful of the time and avoid getting pulled into a lengthy discussion.
Creative Breaks: Do something creative like doodling, coloring, writing, or playing a musical instrument. Creative activities engage different parts of the brain and can help you think outside the box.
Hydration and Snack Breaks: Stay hydrated and nourish your body with healthy snacks. Dehydration and low blood sugar can lead to fatigue and decreased focus. Keep a water bottle nearby and have healthy snacks readily available. Avoid sugary processed snacks for the work from home lifestyle.
Communicating Your Break Needs to Your Team
Sometimes, taking effective breaks requires communicating your needs to your colleagues. It might seem awkward at first, but it’s important to advocate for your well-being. Here are some ways to do it:
Suggest Scheduled Breaks: Propose incorporating short breaks into long meetings. You can say something like, “Would it be helpful for everyone if we took a 5-minute break halfway through this meeting?”
Use the Chat Function: If you need to step away briefly during a meeting, use the chat function to let the organizer or other participants know. A simple “BRB for 2 minutes” is sufficient.
Set Expectations: If you’re consistently in back-to-back meetings, let your team know that you might need to take short breaks between meetings to recharge. Communication is key to productive work from home environments. Explain that this will help you be more focused and productive in the long run.
Lead by Example: By taking your own breaks, you can encourage others to do the same. Don’t be afraid to be the one to suggest a break or step away for a moment when you need it.
Tools and Techniques to Support Breaks
Technology can be both a blessing and a curse when it comes to breaks. Here are some tools and techniques to help you leverage technology to support your break strategy:
Timer Apps: Use a timer app or website to track your work and break intervals. There are many free options available.
“Do Not Disturb” Mode: Turn on “Do Not Disturb” mode on your computer and phone during your breaks to avoid distractions.
Website Blockers: Use a website blocker to prevent yourself from visiting distracting websites during your breaks.
Standing Desk: Consider investing in a standing desk to encourage movement throughout the day.
Blue Light Filter: Use a blue light filter on your computer screen to reduce eye strain.
Screen Break Reminder Apps: These apps remind you to take breaks at regular intervals.
Overcoming Common Obstacles
Even with the best intentions, taking effective breaks can be challenging. Here are some common obstacles and how to overcome them:
Feeling Guilty: Many people feel guilty about taking breaks, especially when they’re working from home and feel like they need to prove their productivity. Remind yourself that taking breaks is not slacking off; it’s an investment in your well-being and productivity.
Fear of Missing Out: You might worry about missing important information if you step away from a meeting. Communicate your need to step away and ask a colleague to summarize anything important that you missed.
Urgent Tasks: Unexpected tasks can pop up and make it difficult to take scheduled breaks. Try to prioritize tasks and delegate when possible. If you absolutely have to skip a break, reschedule it for later in the day.
Habit: Breaking the habit of working continuously can be difficult. Start small by incorporating one or two short breaks into your day and gradually increase the frequency and duration as you become more comfortable.
Remember, consistency is key. Even small, regular breaks can make a big difference in your energy levels and overall well-being. Don’t be afraid to experiment and find what works best for you.
The Long-Term Benefits of Prioritizing Breaks
Taking regular breaks isn’t just about surviving virtual meetings; it’s about creating a sustainable and fulfilling work life. By prioritizing breaks, you can experience a number of long-term benefits, including:
Reduced Stress and Burnout: Breaks help you manage stress levels and prevent burnout.
Improved Focus and Concentration: Regular breaks improve your ability to focus and concentrate on tasks.
Increased Creativity and Problem-Solving: Breaks allow your brain to rest and rejuvenate, leading to increased creativity and better problem-solving skills.
Enhanced Physical Health: Movement breaks can improve your physical health and reduce the risk of sedentary-related health problems.
Better Work-Life Balance: Prioritizing breaks can help you create a better work-life balance and improve your overall well-being.
Conclusion
In the age of constant virtual meetings and work from home arrangements, mastering the art of the break is essential. By understanding the science behind breaks, designing a personalized break strategy, communicating your needs to your team, and overcoming common obstacles, you can transform those draining online sessions into opportunities to recharge and thrive. So, make breaks your best friend, and watch your productivity, creativity, and well-being soar! You deserve it!
FAQ: Frequently Asked Questions About Breaks in Virtual Meetings
Here are some common questions about taking breaks during virtual meetings:
What if the meeting organizer doesn’t schedule breaks?
Take the initiative! Suggest a break. Many people are hesitant to speak up, so you might be doing everyone a favor. If you can’t suggest a formal break, use the chat feature to let people (and yourself) know that you’ll be stepping away for a minute or two. Remember, your well-being is important, and a quick break can significantly improve your focus.
How long should a break be?
It depends on the length of the meeting and your individual needs. As a general guideline, aim for a 1-2 minute break every 20-30 minutes and a 5-10 minute break every hour. Experiment and see what works best for you.
What if I feel guilty about taking a break?
Reframe your thinking. Breaks are not a sign of weakness or laziness; they are an essential part of productive work. Think of them as an investment in your performance. Remind yourself that you’ll be more focused, creative, and effective after taking a break.
What are some good break activities if I’m stuck inside?
Even indoors, plenty of options exist! Try stretching, doing some quick exercises like jumping jacks or push-ups, practicing deep breathing, listening to music, reading a book, or connecting with a friend or family member. The key is to choose an activity that is relaxing and engaging.
How can I avoid distractions during my breaks?
Turn on “Do Not Disturb” mode on your computer and phone. Close any unnecessary tabs on your browser. Let your family or housemates know that you need some quiet time. Create a designated break space where you won’t be disturbed.
What if I’m working from home and feel like I need to be “always on”?
This is a common struggle for work from home employees. Set clear boundaries between work and personal time. Define your working hours and stick to them. Turn off your computer and phone after work. Make time for activities that you enjoy outside of work. Remember, work-life balance is essential for your well-being and long-term success. Communicate your boundaries to your colleagues; for example, let them know it is best contact you via email after certain hour.