Let’s face it: working from home can feel like you’re always “on.” But the secret to a productive and happy work from home life isn’t just about logging more hours; it’s about taking smart, strategic breaks. They’re not just a luxury, they’re a necessity for boosting your energy, creativity, and overall well-being.
Why Breaks Are Way More Important Than You Think
Think of your brain like a muscle. You wouldn’t expect to bench press your max weight for eight hours straight, would you? The same goes for your cognitive abilities. Constant focus drains your mental resources, leading to burnout, decreased focus, and even health problems. Breaks are little pockets of recovery that allow your brain to reset and recharge. They’re like hitting the “save” button on your productivity.
Numerous studies support this idea. For example, research suggests that short breaks every hour can improve focus and performance. One study found that workers who took short breaks were more productive and had fewer symptoms of eyestrain and musculoskeletal discomfort. Think of it: the simple act of stepping away from your screen for a few minutes can lead to tangible improvements in your work from home day.
The Pomodoro Technique, which advocates for 25-minute work intervals followed by short breaks, is a popular example of leveraging the power of focused work interspersed with time-outs. This technique can help structure your day and ensure you’re not overtaxing your brain. If a 25-minute work spurt feels difficult, try 15-minute intervals to start. You’ll see noticeable improvements in your concentration.
The Science Behind the Recharge
Breaks aren’t just about “feeling better”; there’s actually a lot happening in your brain during these periods of rest. One key thing is default mode network (DMN) activation. The DMN is a network of brain regions that becomes active when we’re not focused on a specific task. It’s associated with self-referential thought, mind-wandering, and creative insights.
While mind-wandering might sound unproductive, it can actually be incredibly beneficial. It allows your brain to make connections between seemingly unrelated ideas, leading to innovative thinking and problem-solving. So, that “aha!” moment you have while staring out the window during your break? It’s likely thanks to your DMN being hard at work behind the scenes. Remember to embrace the potential of simply letting your mind wander. You’d be surprised at the mental gems you excavate, especially when working from home.
Types of Breaks: Finding What Works for You
Not all breaks are created equal. A truly effective break should be restorative and help you disconnect from work for a brief period. Here are some ideas:
The Physical Break: Get your body moving! Stand up, stretch, walk around your house or apartment, do a quick workout, or even just dance to your favorite song. Physical activity increases blood flow to the brain, boosting energy and focus. A brisk walk around the block can work wonders.
The Mental Break: Step away from your screen and engage in an activity that requires minimal cognitive effort. Read a book (not work-related!), listen to music, meditate, or do some deep breathing exercises. These activities can help calm your mind and reduce stress. Coloring in an adult coloring book or doing a simple puzzle is often more effective than it sounds.
The Social Break: Connect with a friend, family member, or colleague. A quick chat can help you feel more connected and combat feelings of isolation, which can be common when you work from home. But avoid discussing work-related issues – keep it light and positive.
The Nature Break: If possible, spend some time outdoors. Even a few minutes in your backyard or on your balcony can be beneficial. Studies have shown that exposure to nature can reduce stress and improve mood. If being outside isn’t an option, try looking at pictures of nature or playing nature sounds.
The Creative Break: Engage in a creative activity, such as drawing, painting, writing, playing a musical instrument, or knitting. These activities can help you express yourself and tap into your creative potential. Don’t worry about being “good” at it; the point is to enjoy the process.
The key is to experiment and find what types of breaks work best for you. Some people find that a short power nap is incredibly restorative, while others prefer a quick meditation session. Tailor your breaks to your own needs and preferences.
How to Make Breaks a Habit (Even When You’re Super Busy)
The biggest challenge is often remembering to take breaks in the first place, especially when you’re feeling overwhelmed. Here are some strategies to help you make breaks a habit:
Set Alarms: Use your phone, computer, or a dedicated timer to remind you to take breaks at regular intervals. Don’t just dismiss the alarm; actually get up and do something!
Schedule Breaks in Your Calendar: Treat your breaks like important meetings. Block out time in your calendar specifically for breaks to make sure you don’t skip them.
Use Break-Reminder Apps: There are many apps and browser extensions that can remind you to take breaks and even suggest activities to do during your breaks. These include apps like Stretchly, BreakTime, and Eye Care 20 20 20. Don’t get lost in installing new apps though. Pick one and use it consistently.
Designate a Break Space: Create a comfortable and inviting space in your home specifically for taking breaks. This could be a cozy chair, a yoga mat, or a spot in your garden.
Accountability Partner: Find a colleague or friend who also works from home and encourage each other to take breaks. You can even take your breaks together virtually with some light conversation.
Be Flexible: Don’t be afraid to adjust your break schedule based on your workload and energy levels. Some days you might need more frequent breaks, while other days you might be able to work for longer stretches. The goal is to find what works best for you in the long run during your work from home arrangement.
Common Break Mistakes to Avoid
While breaks are generally beneficial, certain types of breaks can actually be counterproductive. Here are some common mistakes to avoid:
Social Media Overload: While social media can be a fun distraction, it can also be addictive and lead to feelings of anxiety and comparison. Limit your social media usage during breaks and focus on activities that are more restorative. Plus, it’s easy to lose track of time when endlessly scrolling!
Working Through Breaks: Resisting the urge to “just finish one more thing” during your break is crucial. This is a sign of impending burnout. If you frequently find yourself skipping breaks, re-evaluate your workload and priorities.
Staring at Another Screen: Switching from your computer screen to your phone screen doesn’t count as a break! Your eyes and brain still need a rest from screens.
Checking Email During Breaks: Breaks should be a time to disconnect from work, not to catch up on emails. Resist the urge to check your inbox and focus on activities that are truly restorative.
Making Personal/Work Calls: You should avoid all phone calls, personal or work, during a break. The goal is disconnection from everything related to your work and personal life to give your mind rest.
Microbreaks: The Power of a Few Seconds
Even a few seconds of mindful awareness can be beneficial. These “microbreaks” may include focusing on your breath, stretching in your chair, or simply closing your eyes. Several quick microbreaks throughout your day can make the difference between a high-stress and a manageable work from home experience.
Think about incorporating a quick breathing exercise during your workday. Even a few deep breaths can calm your nerves and reset your focus. Also, take your eyes off the screen every 20 minutes. The ’20-20-20′ rule is a classic reminder of that principle: Every 20 minutes, look at something 20 feet away for 20 seconds.
Measuring the Impact of Breaks
How can you tell if your break strategy is working? Pay attention to the following:
Increased Focus: Are you able to concentrate better after taking breaks?
Improved Mood: Do you feel happier and less stressed throughout the day?
Higher Energy Levels: Do you have sustained energy throughout the afternoon, or do you experience a mid-day slump?
Increased Creativity: Are you able to generate more creative ideas and solutions?
Reduced Burnout: Do you feel less overwhelmed and exhausted at the end of the day?
If you’re not seeing positive results, experiment with different types of breaks and adjust your schedule as needed. The goal is to find a break strategy that helps you thrive in your work from home environment.
Breaks and Company Culture
Ideally, your company culture supports and encourages employees to take breaks. Some companies are even implementing policies to promote breaks, such as mandatory break times or wellness programs that encourage physical activity and mindfulness. If your company doesn’t currently prioritize breaks, consider advocating for a change. Explain the benefits of breaks for employee productivity, well-being, and overall company performance. If your company sees value in retaining employees, they’ll see the value of ensuring employees have the chance to recharge.
The Long-Term Benefits of Consistent Breaks
Consistently taking breaks isn’t just about improving your immediate productivity; it’s also an investment in your long-term health and well-being. By reducing stress, improving focus, and boosting creativity, breaks can help you avoid burnout and maintain a sustainable work from home environment. Prioritizing breaks is a sign of self-respect and recognition of your human needs within the work from home. Be sure to schedule these important pauses.
FAQ
What if I have too much work to take breaks?
This is a common feeling! But ironically, skipping breaks often leads to decreased productivity in the long run. Try scheduling short, 5-10 minute breaks and see if you can increase your efficiency during your work intervals. Remember, it’s about working smarter, not just harder. If that won’t work, talk with your manager and see if resources are available for lightening your load. You may also be working outside your normal work hours, which is a red flag for being overworked.
What if my boss doesn’t approve of breaks?
Frame breaks as a way to improve your productivity and quality of work. You could say something like, “I’ve found that taking short breaks throughout the day helps me stay focused and energized, which allows me to produce higher-quality work.” You can also point to studies that demonstrate the benefits of breaks. If needed, track your output and show how breaks increase your overall productivity.
How often should I take breaks?
There’s no one-size-fits-all answer, but a good starting point is to take a short break (5-10 minutes) every hour. You can also experiment with the Pomodoro Technique, which involves working for 25 minutes followed by a 5-minute break. Listen to your body and adjust your break schedule based on your individual needs. The important part is that you are taking breaks. The cadence of those breaks are up to you.
What if I get distracted during my breaks and can’t get back to work?
Choose break activities that are engaging but not too stimulating. Avoid activities that are highly addictive, such as social media or video games. Set a timer for your break and stick to it. Before starting your break, remind yourself of the tasks you need to complete when you return to work. Remember why it’s important to adhere to your personal break schedule.
What if I feel guilty taking breaks?
Recognize that breaks are not a luxury; they are a necessity for maintaining your health, well-being, and productivity. Remind yourself of the benefits of taking breaks and focus on the positive impact they have on your work. If guilt persists, discuss your concerns with a trusted friend, family member, or therapist.
Are breaks different when working from home compared to an office?
Definitely. When working from home you have increased flexibility but also, potentially, increased distractions, feelings of isolation, and blurred boundaries between work and personal life. Therefore, you might need to be more intentional about what your breaks involve and have to set more stringent boundaries to avoid work creeping into the periods that are meant for rest. In addition, since you might be spending more time alone when at home you might try hard to make your breaks social ones – by contacting friends or family, for instance – as a way of offsetting any potential feelings of isolation.