A 9-to-5 job should, theoretically, come with a one-hour lunch break, leaving us to work 40 hours each week. However, as it turns out, that’s not how most Americans operate. According to the Bureau of Labor Statistics, the average U.S. worker clocks in for 8.8 hours a day, totaling 44 hours of time on the job each week. That means there’s a significant amount clocking in far over that amount of time as well.
It goes without saying that this is a lot of time to be spending at a desk, on the phone or laboring away on a job site. So, even if you do have to put in more than the expected hours, you should take care of yourself by taking breaks throughout the day. Here’s why.
1. Breaks Boost Creativity
Your first instinct upon reading break-taking advice might be, “But it will interrupt me doing work.” That’s where you’re wrong — as it turns out, breaks can actually help you get the job done.
A non-stop, routine schedule transforms a workday into a long stretch of monotony. Creative ideas don’t typically stem from a stale environment. Even if you can’t switch things up by shuffling your schedule or working remotely, you can take breaks during the day.
Many creatives will pause for a quick meditation multiple times during the day. Even something as short as a five-minute session can rejuvenate your mind and keep it clear. When your brain’s free of clutter, your best ideas pop back to the surface. That includes a renewed sense of creativity.
2. Breaks Prevent Injury
In a physically demanding job, breaks can be vital to your safety. Fatigue on the job can lead to a slew of dangerous side effects, including headaches, dizziness and stalled response times. Any one of these side-effects can lead a person to injure themselves while on the clock.
Companies with workers who perform physical tasks will often include breaks during the day. Make the most of yours by fueling your body with an energizing meal or snack. Or, take time to stretch before you return to work to prevent soreness or stiffness.
3. Breaks Help You Focus
There’s only so much you can accomplish without a break. After a while, your brain needs a minute to process everything it has taken in. A break gives you that mental breather. Plus, when you return, you will have a clearer mind that’s ready to take on what’s next, no brain fog included.
One way to truly refresh and renew your mind is to take your lunch far from your desk. That way, you won’t be tempted to click through emails or work while you eat. Instead, you’ll have a true refresher that gives you the energy you need to power through the second half of the day.
4. Breaks Can Boost Your Health
Sitting all day long can take a serious toll on your body. The World Health Organization has long warned of the dangers of a sedentary lifestyle. Sitting all day long will boost the risk of every single cause of mortality. More specifically, it doubles your risk of suffering from cardiovascular disease, obesity, colon cancer and high blood pressure, among other damaging side effects.
As such, you should start taking breaks and getting on your feet throughout the workday. Something as simple as a 10-minute walk outside of the office building will give you a nice burst of activity. Try holding walking meetings with colleagues to get yourself moving indoors, too.
5. Breaks Can Fortify the Team
Much of your work has you conquering tasks independently. However, you do answer to a manager or a team, and you will have to collaborate with them on occasion, too. You can use your breaks as a way for everyone to bond. Rather than having a meeting in the conference room, for instance, you can all head to a local restaurant to chat over lunch or grab coffees from a nearby shop. Walking meetings work nicely here, too.
Regardless of how you meet, the break will bring you all closer together. If you’re in charge, these types of meetings will make your employees feel appreciated and heard, which can keep them around longer, too. So, ditch the conference room every once in a while so everyone can take a break and bond.
6. Breaks Can Fight Stress
According to a Gallup poll, Americans are the most stressed people in the world. A demanding job can certainly contribute to such anxious sentiments. Taking a little break during the day to meditate, grab a warm beverage or call a loved one can ward off that stress, even if for a short period.
On top of that, many of us don’t take the vacation time provided by our employers. These long breaks are perhaps even more imperative to our well-being than the midday breaks we’ve previously mentioned. They amplify all of the above effects that a small break provides. Unplugging for a week can rejuvenate you in ways you didn’t think possible after working non-stop for such a long stretch.
So, don’t hesitate to pause from your work, whether you do so for a week or for 15 minutes. Either way, your brain will appreciate the time to refresh and refocus. And you might just find you do better and feel better when you work a little bit less. For everyone, that’s a win-win situation, and one that we should do our best to start right now.
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