The Science of Taking Breaks at Work: How to Be More Productive By Changing the Way You Think About Downtime
Sometimes we know there’s a better way to do things, but we’re just so busy we don’t even think we have the time to find it-so we keep going like we always have. Here’s why we need breaks at work, how to create your own master schedule, and what to do on your hard-earned break.
90-minute work blocks
Works well with our bodies’ natural rhythms
Breaks help us retain information and make connections
Our brains have two modes: focused mode and diffuse mode
- Focused mode is used when we are thinking hard
- Diffuse mode is more relaxed and daydreamy
- The relaxation associated with daydreaming allows the brain to return valuable insights
Mess around online
Studies have shown that goofing off online for a few minutes can be just as productive a break as texting or sending emails
When Professor K. Anders Ericsson studied elite performers like violinists, athletes, actors, and chess players, he found that the best performers practiced in focused sessions of no more than 90 minutes.
To maximize gains from long-term practice, “individuals must avoid exhaustion and must limit practice to an amount from which they can completely recover on a daily or weekly basis.”
Two 15-minute breaks per day
One in the morning, one in the afternoon
Breaks keep us from getting bored
A brief interruption (aka a break) to get back on track is all it takes
- Deactivating and reactivating your goals allows you to stay focused
- When faced with long tasks it is best to impose brief breaks on yourself
Breaks help us reevaluate our goals
Following a brief intermission, picking up where you left off forces you to take a few seconds to think globally about what you’re ultimately trying to achieve.
- It’s a practice that encourages us to stay mindful of our objectives…
Pomodoro method
Works well for short periods of time
- Set a timer for 25 minutes, and when it goes off, take a short break for 5 minutes.
- After that, continue working until your timer goes off again, taking a longer break of 30 minutes or so.
Get a coffee
Best times for coffee: 9:30 a.m. to 11:30 am.
- Noon-1:30 p.m
- 5:30-6:30 pm
- Avoid caffeine after midnight. Get a cup between 1:30 and 1:45 pm. for a caffeine fix.
Nap
A nap of even 10 minutes has been shown to improve cognitive function and decrease sleepiness and fatigue
- When pilots were given a nap of 30 minutes on long flights, there was a 16 percent improvement in their reaction time
- We’re big believers in naps at Buffer
The 52-17 method
The most productive people work for 52 minutes at a time, then break for 17 minutes before getting back to it.
- They make the most of those 52 minutes by working with intense purpose, but then rest up to be ready for the next burst.
Talk to friends or coworkers
Even hanging out with coworkers can be productive
Meditate
One of the most powerful ways to relax your brain in a short amount of time is a session of meditation
How to Stop Feeling Guilty About Breaks
It’s become normal to think that if you never take a break from work, you’ll get more done, get promoted, and be more successful.
- Without any downtime to refresh and recharge, we’re less efficient, make more mistakes, and get less engaged with what we’re doing.