In a world where productivity trumps well-being, it can be hard to justify taking a few minutes for yourself during the day. However, many studies show that this way of working is not sustainable and that we cannot work at 100% of our capacity 100% of the time. We need breaks. Whether it’s taking a breath of fresh air or indulging in a game of online poker, an effective break can reduce mental fatigue, stimulate brain function, and creativity, and thus boost productivity. It’s a virtuous circle. So how do you take a good break?
Stop every 52 minutes
To get the most out of a day, it is important to take a break every hour or so. Concentration and attention are the ultimate weapons of our productivity and must be protected. While there are various methods for maintaining them, most recommend working in a jerky manner, alternating short work sequences with short breaks.
A study based on the daily work of office workers showed that the most productive workers worked for an average of 52 minutes before taking a 17-minute break. This result is justified by the fact that workers are more productive when they know that a break is imminent. Multiplying break times therefore allows them to work more efficiently.
Distract yourself to recharge your attention
While it is advisable to disconnect regularly, it is important to succeed in completely disconnecting from your activity to benefit from the benefits of a real break. In the same way that it is recommended to take a break when you cannot solve a problem, it is sometimes necessary to interrupt your work to rekindle your attention and come back to it with a fresh mind.
Taking an effective break therefore means forcing your mind to detach itself from the work in progress. Checking your social networks, calling a friend, playing a game or even taking a short walk, all means are good for disconnecting, as long as it is not related to the initial task.
Breathe in the fresh air
Sitting in an artificially lit office all day is sometimes a necessity, but rarely the best way to get things done. Escaping from that space for even a few minutes can be beneficial. What better way to do this than to enjoy some nature? It can help alleviate mental fatigue and restore the spirit, just as exposure to sunlight and fresh air can increase productivity.
While getting some time outdoors can help you work more efficiently, researchers have also proven that exposure to natural light helps your body promote sleep. Taking a break outside not only helps you be productive while you’re awake, it also helps you sleep through the night, giving you a head start on the next day.
Do some exercise
You probably laugh at that coworker who runs on a treadmill during his lunch break. It can’t be said enough, that physical activity is the best way to reduce fatigue, increase energy, and boost productivity throughout the day.
Researchers at the University of São Paulo have proven that 10 minutes of exercise is enough to stimulate memory and attention throughout the day. A simple walk can therefore refresh ideas and increase creativity. Why deprive yourself?
