Drawing on scientific studies of work breaks, we offer several factors to consider when devising an intentional work break strategy, elements of which influence whether your break will be effective in supporting daily energy recovery and well-being. As you read through these, consider how you might shape and refine your own break strategy.
Whoâs in charge?
Simply put, who decides when, where, and how you will have a break? Do you have agency in the decision or does your employer schedule and even legally mandate your breaks (e.g., regulated and timed lunch breaks)? Many organizations schedule business lunches or team building activities during lunch that may not be conducive for recovery. The more agency you have, the more effective your break will be, provided you have some self-awareness of when you need them (given the recovery paradox). Of course, there may be instances where these overlap, such as when employees choose to work over their lunch break.
Consider frequent short breaks
Research suggests that, in general, employees tend to take around 15 minutes for a work break when they choose their own break schedule. Research tends to show that taking longer breaks (e.g., lunch break) or frequent short breaks (e.g., several 10-minute breaks) is most beneficial to physical and mental recovery. This means that when youâre pressed for time, such as on days with back-to-back meetings scheduled, aim for several micro-breaks of just 10 minutes. You might strategically end meetings 10 minutes earlier (and attendees will thank you for it!) or build in a 10-minute block between meetings to ensure youâre getting proper rest. The effectiveness of your breaks for recovery, however, depends highly on factors such as your level of stress, as well as what you do â or donât do â on your breaks.
How do you spend your breaks?
Understandably, some days you only have time for a five-minute break if youâre lucky. Other days you might be able to squeeze in a longer one. Regardless, you can still optimize your energy and recovery by using your break time wisely. No matter what activity you engage in on your break, recovering energy depends on the particular recovery experience underlying the activity. Here are five experiences that have been shown to be most effective:
1. Mentally unplugging from thoughts of work
During some breaks, you may engage in small talk with colleagues, and on others, you may avoid any interaction and recharge by listening to your favorite podcast. No matter the activity, ensure that you are mentally detaching from thoughts of work to give your brain a break. Termed âpsychological detachmentâ, this experience is a key strategy you can intentionally incorporate into your break plan. One way to mentally unplug is by taking a quick nap, as even a short 15-minute nap can boost recovery. This may be particularly important for shift workers, who typically suffer from sleep deprivation and lower well-being and performance.