Science-Backed Benefits of Taking a Break!
In our fast-paced world, taking breaks and planning time off can seem like a luxury, but scientific research supports their immense benefits for our overall well-being and work performance.
The most common response I hear from leaders is that there isn’t enough time. Yet, we never hear someone on their death bed who is grateful that they didn’t take breaks. Yet, here we are trying to fit in more work, less play, and less time to simply be/recharge. I know it’s hard, I’ve had countless days where I have forgotten to eat, pushed off exercise, and prioritized work or productivity over everything else. But for what? Of course there are times when a little extra work will help you feel like you can step away but if you’re finding yourself in a habitual cycle of not taking your breaks, read on!
By incorporating regular breaks and well-planned time off into our lives, we can avoid working late hours, reduce stress, enhance productivity, and maintain a healthy work-life balance. In this article, we'll explore the science-backed benefits of taking breaks and time off and I’ll share some practical tips to help you better plan your breaks, ensuring you can fully disconnect, recharge, and return to work with renewed energy without feeling the need to work late.
With that said, let’s first take a look at the science-backed benefits, including physical, mental, and emotional benefits, of taking breaks:
Reduced Stress and Improved Mental Health: Scientific studies have consistently shown that taking regular breaks can reduce stress levels and improve mental health outcomes. One study published in the Journal of Occupational Health found that employees who took short breaks during work hours experienced lower levels of stress and higher job satisfaction. Another study in the Journal of Applied Psychology reported that frequent work breaks were associated with reduced emotional exhaustion and increased overall well-being. Reference
Enhanced Productivity and Focus: Contrary to the belief that working long hours leads to increased productivity, research shows that taking breaks actually enhances focus and overall work performance. The Pomodoro Technique, which involves short work intervals followed by brief breaks, has been scientifically proven to improve focus and productivity. A study published in the journal PLOS One demonstrated that participants who used the Pomodoro Technique performed better in cognitive tasks and reported higher levels of motivation. Reference
Improved Physical Health: Planning vacations and breaks can also positively impact our physical health. Engaging in regular breaks during work hours and taking well-deserved vacations provides an opportunity to step away from sedentary desk jobs, reducing the risk of musculoskeletal issues and promoting better posture. Additionally, vacations often involve physical activities like hiking or swimming, which have been associated with improved cardiovascular health and reduced risk of chronic diseases. Reference
Enhanced Cognitive Function: Scientific evidence supports the idea that taking breaks can enhance cognitive function, allowing us to process information more effectively and make better decisions. A study published in the journal Cognition demonstrated that brief breaks during learning tasks improved memory retention and enhanced overall learning performance. Engaging in activities like meditation and relaxation during vacations can also improve cognitive abilities and lead to better concentration. Reference
Increased Social Connection: Vacations and breaks provide opportunities for social interactions and bonding, which have a profound impact on our mental and emotional well-being. Research has shown that social connections are essential for happiness and life satisfaction. Spending quality time with loved ones during vacations and engaging in group activities fosters social connections, reducing feelings of isolation and promoting positive emotions. Reference
Taking breaks can provide numerous benefits, including reduced stress levels, improved physical and mental health, enhanced cognitive function, improved sleep quality, and increased social connection. Scientific research has shown that engaging in activities such as meditation, yoga, and physical activity can have a positive impact on overall health and well-being. So why don’t we do more of it?!
Again, the biggest issue I hear from my clients is: there’s not enough time in the day/week. I get it… I really do! I feel that way as well, but really what this comes down to is prioritization. You have a choice, you are worthy of taking care of & supporting yourself (including your health and overall wellbeing). You deserve to THRIVE! Plus it feels so much better than grinding and surviving — I remind myself of this weekly as I unlearn some of my own “work-a-holic” patterns. You can’t pour from an empty cup!
Here are some practical tips for prioritizing breaks into your life, find what works for you and let me know if you have tips to add!
Reframe: Instead of saying “I don’t have time for that!” Try reframing to “When do I have time for that?” This will signal to your brain that it is a possibility. It will allow you to prioritize rather than push through. What we put out, we attract, what we tell ourselves becomes our reality. Practicing reframing also helps build resilience!
Schedule Regular Short Breaks: Incorporate short breaks into your daily schedule to prevent burnout and maintain productivity. Use the Pomodoro Technique or other time management methods to work in focused intervals, followed by short breaks. During these breaks, step away from your workstation, stretch, take a walk, or engage in a quick mindfulness exercise. These pauses will recharge your mind and help you avoid the temptation of overworking.
Plan Ahead for Longer Vacations: Mark your vacation dates well in advance and communicate them with your colleagues and supervisors. By planning ahead, you allow sufficient time for work arrangements and ensure your workload is manageable before you leave. Delegate tasks if necessary and create a detailed handover document for your team, so everyone is aware of their responsibilities during your absence. I personally like to plan my vacations from Saturday - Friday so when I return home, I have the weekend to catch up / rest up before heading back to work. I like to think of it as vacation integration time.
Set Boundaries and Stick to Them: Establish clear boundaries between work and personal time. Let your colleagues know your availability hours, and be assertive about not responding to work-related messages or emails during your off-hours. Respect these boundaries yourself and avoid checking work communications outside of designated work times. By setting and sticking to these boundaries, you create a healthier work-life balance.
Turn on Vacation Auto-Responder: When you're on vacation or taking a break, enable the automatic email responder to inform senders that you're away and won't be able to respond immediately. Provide an alternative contact in case of urgent matters. This simple step helps manage others' expectations and prevents you from feeling obligated to check and respond to work emails during your time off.
Plan Activities to Disconnect: Before your vacation, plan activities that will help you disconnect from work and fully immerse yourself in relaxation. Engage in hobbies you enjoy, spend time with loved ones, explore nature, or practice mindfulness exercises. Filling your schedule with enjoyable activities will make it easier to resist the urge to work and allow you to return to work feeling recharged.
Consider Digital Detox: During your breaks or vacations, consider implementing a digital detox. Limit your use of electronic devices and social media to focus on connecting with the present moment and the people around you. A digital detox will promote mindfulness and prevent work-related distractions, allowing you to fully enjoy your time off.
Prioritize Self-Care: Incorporate self-care practices into your daily routine, both during workdays and vacations. Practice mindfulness meditation, exercise regularly, get enough sleep, and maintain a balanced diet. Taking care of your physical and mental well-being will help you approach your work more efficiently and avoid the need to overcompensate by working late.
Planning breaks and vacations is crucial for maintaining a healthy work-life balance and avoiding the trap of working late hours. By reframing your time, scheduling regular short breaks, planning ahead for vacations, setting boundaries, and using an auto-responder, you can ensure that your time off remains undisturbed by work-related demands. Engaging in activities to disconnect and prioritizing self-care will also contribute to a more fulfilling and energized return to work.
Remember, taking breaks and vacations is not a luxury but a necessity for your overall well-being and optimal performance. So, start planning today and make time for yourself to recharge and thrive both personally and professionally.
You’ve got this!
