{"id":693,"date":"2024-05-15T09:04:17","date_gmt":"2024-05-15T08:04:17","guid":{"rendered":"https:\/\/blog.lboro.ac.uk\/wellbeing\/?p=693"},"modified":"2024-05-15T09:04:19","modified_gmt":"2024-05-15T08:04:19","slug":"the-importance-of-taking-regular-breaks-at-work","status":"publish","type":"post","link":"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/05\/15\/the-importance-of-taking-regular-breaks-at-work\/","title":{"rendered":"The importance of taking regular breaks at work"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2024\/05\/taking-regular-breaks-blog-1-1024x576.jpg\" alt=\"A pink an orange illustration of a kettle, carton of milk and a mug of tea with a clock layered over the top.\" class=\"wp-image-695\" srcset=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2024\/05\/taking-regular-breaks-blog-1-1024x576.jpg 1024w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2024\/05\/taking-regular-breaks-blog-1-300x169.jpg 300w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2024\/05\/taking-regular-breaks-blog-1-768x432.jpg 768w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2024\/05\/taking-regular-breaks-blog-1-1536x864.jpg 1536w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2024\/05\/taking-regular-breaks-blog-1.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>It\u2019s easy to get stuck working for hours on end without giving yourself a break, especially when you feel you are too busy, and this can lead to <a href=\"https:\/\/mentalhealth-uk.org\/burnout\/\">burnout<\/a>. Integrating regular breaks into your working day is crucial to allow your mind time to rest.<\/p>\n\n\n\n<p>Research shows that taking regular breaks improves productivity, reduces stress levels, enhances creativity, and improves our physical health. A short break allows you to pause and rest so you can resume tasks with new energy.<\/p>\n\n\n\n<p><a href=\"https:\/\/hbr.org\/2023\/05\/how-to-take-better-breaks-at-work-according-to-research\">Harvard Business Review<\/a> noted: \u201cA longer break does not necessarily equate to a better break. Disengaging from work only for a few minutes but on a regular basis (micro-breaks) can be sufficient for preventing exhaustion and boosting performance.<\/p>\n\n\n\n<p>\u201cFurther, timing of the break matters \u2014 shorter breaks are more effective in the morning, while longer breaks are more beneficial in the late afternoon. This is because fatigue worsens over the workday, and we need more break time in the afternoon to recharge.\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Challenge yourself to take micro-breaks during the day<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Schedule breaks<\/strong> \u2013 Add short breaks to your calendar at the start of the day to ensure you take time to rest between tasks and meetings.<\/li>\n\n\n\n<li><strong>Monitor your energy levels <\/strong>\u2013 When you notice yourself feeling tired or losing concentration, it\u2019s likely time for a quick break to recharge.<\/li>\n\n\n\n<li><strong>Plan break times with colleagues<\/strong> \u2013 If you\u2019re working on campus, plan a rest break with another colleague so you can help each other to stick to this.<\/li>\n\n\n\n<li><strong>Set an alarm on your phone <\/strong>\u2013 Alarms can prompt you during the day if you struggle to stick to break times.<\/li>\n\n\n\n<li><strong>Pay attention to the benefits you experience after taking a break<\/strong> \u2013 This will motivate you to take breaks in the future.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Try the Pomodoro Technique<\/strong><\/h3>\n\n\n\n<p>The <a href=\"https:\/\/www.pomodorotechnique.com\/\">Pomodoro Technique<\/a> is useful if you get distracted while working and want to use breaks to be more productive. The technique ensures that periods of working are productive and short breaks offer moments of relaxation, promoting a healthier balance between work and rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Identify a task that you need to complete<\/li>\n\n\n\n<li>Set a timer for 25 minutes<\/li>\n\n\n\n<li>Work on the task until the alarm sounds<\/li>\n\n\n\n<li>Take a five-minute break<\/li>\n\n\n\n<li>Repeat the process and then every four Pomodoros, take a longer break<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ideas for a quick but effective break<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Take a brisk walk <\/strong>\u2013 A brisk daily walk can give your body a boost and lift your mood.<\/li>\n\n\n\n<li><strong>Get outdoors <\/strong>\u2013 Being outside in natural light and enjoying the quiet calm of nature can help you feel more relaxed.<\/li>\n\n\n\n<li><strong>Focus on your breathing <\/strong>\u2013 Try a <a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/\">short breathing exercise<\/a> to relieve stress and relax your body.<\/li>\n\n\n\n<li><strong>Do something creative <\/strong>\u2013 If you have a creative hobby that you enjoy, this is a great way to relax your mind.<\/li>\n\n\n\n<li><strong>Stretch <\/strong>\u2013 <a href=\"https:\/\/www.bbc.com\/worklife\/article\/20190312-the-tiny-breaks-that-ease-your-body-and-reboot-your-brain\">BBC<\/a> noted: \u201cMicrobreaks are thought to help us to cope with long periods at our desks by taking the strain off certain body structures \u2013 such as the neck \u2013 that we\u2019re using all day.\u201d <\/li>\n\n\n\n<li><strong>Make yourself a drink or snack <\/strong>\u2013 <a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/collection\/best-energy-boosting-snacks\">BBC Good Food<\/a> has compiled a list of delicious energy-boosting snack recipes.<\/li>\n\n\n\n<li><strong>Interact with a pet <\/strong>\u2013 Interacting with animals can help to relieve symptoms of stress and anxiety and bring us joy.<\/li>\n<\/ul>\n\n\n\n<p>The best way to integrate regular breaking into your working day is to find a schedule that suits you. Experiment with taking breaks of varying lengths at different times of day until you learn what works best for you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s easy to get stuck working for hours on end without giving yourself a break, especially when you feel you are too busy, and this can lead to burnout. Integrating regular breaks into your working day is crucial to allow your mind time to rest. Research shows that taking regular breaks improves productivity, reduces stress [&hellip;]<\/p>\n","protected":false},"author":648,"featured_media":694,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"lboro_blog_alternative_thumbnail_image":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[],"class_list":["post-693","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The importance of taking regular breaks at work - Health and Wellbeing<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/05\/15\/the-importance-of-taking-regular-breaks-at-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The importance of taking regular breaks at work - Health and Wellbeing\" \/>\n<meta property=\"og:description\" content=\"It\u2019s easy to get stuck working for hours on end without giving yourself a break, especially when you feel you are too busy, and this can lead to burnout. 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