Take A Break Already!

Step Away from Your Desk.

When I was in the environmental lab field I rarely took breaks, because I believed that with so much work to complete a break would just slow me down. If I did take a break there was no enjoyment, I would just mindlessly eat my lunch thinking about all the work that was waiting for me. To be honest I wasn’t really enjoying anything, I was completely depressed, always stressed, negative and anxious. Was I working in the wrong field? Yes. If I had understood what I do now about being present, stress and the science behind taking breaks would I have been happier? Yes, though I still would have quit, but my time there would have been much more enjoyable for me and those I worked with, because let’s face it my old Alpha peeps I could be pretty snappy and ‘witchy’ at times.

Taking breaks has not only shown to improve mood but also to improve memory and productivity. There are several studies out there that support the need for rest- which is why many states have laws that require employers to give them to their employees (click here to read about your state). Let’s be clear though, breaks are only beneficial if they’re actually taken as such.

Taking a break and then just going through emails and focusing on other work related items is not really going to give your brain what it needs. Make your breaks purposeful so that you come back to work refreshed and clear headed. For shorter breaks: find a quiet place where you can meditate, neaten up your desk, call and make any appointments outside of work that may be pressing on you, refill your water or read a blog post (like this one). For fifteen minute breaks: go for a walk, have a phone date with a family member or friend, read a chapter from a book, do some stretches or plan your dinner for the evening. Take a real lunch break, and this does not mean you have to eat during this time. Maybe for lunch you go to the gym, take an exercise class, meet up with a friend for a walk or just change your location for one with a better view.

There are several different methods that have been studied to be beneficial in one way or another as to how you schedule your work and break time. Going through the research I’ve listed three approaches that seem to be the most advantageous.

1.) The Pomodoro Technique

The Pomodoro (tomato in Italian) Technique was created by Francesco Cirillo in the 1980’s and named after the tomato timer he used for his studies. This technique basically has you write down the tasks you need to complete, pick one of them and then focus solely on that task for 25 minutes at which time you take a 3-5 minute breather. After four rounds you take a longer break.

2.) 75-90 minutes ON, 15 minutes OFF

This longer work/ break strategy is suggested by MIT Sloan Senior Lecturer and best-selling author Bob Pozen and supported by research done by Tony Schwartz. Schwartz’s research states that this approach allows for the brain to not only learn and focus but also consolidate and digest what you’re working on.

3.) The 52 and 17 minute Approach

This mode is supported by data taken from the Desk Timer app. What was found is that the 10% most productive individuals would work with vigilant focus for 52 minutes and then take a 17 minute break.

There may not be one right way to take breaks, and in fact you may find that one method works well with certain projects and another for others. I’ve found that when working on projects that require more creativity (writing this blog, putting workshops together, sequencing yoga classes and even crafting) the longer work periods and longer rest periods seem to be best. For me 25 minutes is not enough time to get anywhere that is productive, if I’m doing the research and then trying to bring it all together it takes time and it’s best for my brain to stay in it longer.

On the other hand when I’m working with my clients, or teaching a class, I only need a few minutes breather in between sessions/classes, but I definitely need it. Stepping away for just a few minutes helps my brain reset and focus for my next client or class. Teaching a boot camp is vastly different than teaching yoga and I literally need to walk out of the room after boot camp so I can re-enter the room as a yoga teacher. Due to the amount of energy ( physical, mental and emotional) that my profession requires I also ensure that on my longest days (over ten hours) I have a significant break (two hours or more) where I practice what I preach (self-care, working out, reading, writing, meditating etc.) and I will not make exceptions that put that time in jeopardy. I cannot be at my best for others if I don’t take the time to “refill my cup”.

There is more to life than work (even if like me you love what you do), and taking a few minutes away to let the brain rest and refocus may allow for connections to be made that wouldn’t have if you just stayed in it. It’s like Back to the Future and the flux capacitor, some of the best ideas come when we’re not actually thinking about them. Also going for a walk or taking time to talk to a friend will most likely put you in a better mood which I am sure all of your co-workers will appreciate.

Elizabeth SimmonsDecember 15, 2019