What Star Employees Need to Include in Their Breaks

The Necessity of Breaks

Breaks aren’t for slackers, they are a best practice of the highest achievers. Taking breaks at work is crucial for maintaining and enhancing productivity. Contrary to predominant management beliefs that suggest uninterrupted work leads to higher efficiency, research in neuroscience indicates that breaks are essential for optimal cognitive performance. Productivity does not solely depend on delegation, diligence, or other forms of management but rather on effective energy management on the part of the individual (Smith et al., 2011; Kaplan & Berman, 2010).

Industrial Revolution Thinking

During the Industrial Revolution in the 1870s, factory workers were treated like machines, and breaks were considered a waste of time, detrimental to productivity (Taylor, 1911). This mindset prevailed for many years, influencing work culture and management practices to this day.

Modern Brain-Based Research

Current research in neuroscience, however, demonstrates that humans are not machines and require frequent breaks to maintain high levels of productivity. This shift in understanding underscores the need for regular intervals of rest to sustain cognitive functions and overall efficiency (Jensen, 2005; Berman, Jonides, & Kaplan, 2008).

When to Take Breaks During the Workday

The Ultradian Cycle

The ultradian cycle, a biological rhythm occurring several times throughout the workday, dictates that the brain can focus effectively for approximately ninety minutes before requiring a break (Kleitman, 1963). This cycle was identified in the 1950s and became widely recognized in the 1980s. With the advent of modern technology, the optimal period for sustained focus has decreased to about forty-five minutes, necessitating more frequent breaks (Czeisler & Gooley, 2007).

Optimal Break Frequency and Length

Research suggests that breaks should be taken approximately every forty-five minutes. The ideal length of these breaks is between fifteen and twenty minutes, which provides a sweet spot for the brain to reset, recover from stress, and rejuvenate, enhancing subsequent productivity (Spira & Harvey, 2008; Toker & Biron, 2012).

Best-Practices for More Effective Breaks

Activate the Social Brain and Engage in Social Interaction

During breaks, it is important not to isolate oneself. While it might seem counterintuitive, socializing during breaks can significantly boost productivity. Neuroscience research indicates that about eighty percent of neural networks are involved in social processing (Lieberman, 2013). Engaging in social activities during breaks can activate these networks, resulting in higher productivity upon returning to work (Dunbar, 1998; Baumeister & Leary, 1995).

Napping

Short naps during breaks can also be beneficial, helping the brain to recover and improve post-break productivity (Mednick, Nakayama, & Stickgold, 2003).

Hydration

Staying hydrated is essential for maintaining cognitive performance. By the time thirst is felt, cells are already dehydrated, and the brain, which prioritizes other bodily functions over its own hydration, suffers first (Armstrong, 2012). Thus, drinking water during breaks is crucial.

Fun Activities and Play

Engaging in enjoyable activities, known as entering a state of play, can further enhance the restorative effects of breaks (Brown & Vaughan, 2009). Whether it is playing a video game or participating in a friendly competition, fun activities ensure that break times are genuinely refreshing, leading to improved productivity upon resumption of work (Csikszentmihalyi, 1990).

Unfocusing to Focus

The concept of "unfocusing to focus" involves deliberately zoning out during breaks. This practice allows the subconscious mind to process information and problem-solve, ultimately leading to better focus and performance when returning to work (Schooler et al., 2011).

Mindful Breathing and Meditation

For high-performing employees, incorporating mindfulness exercises such as deep breathing or short meditation sessions can significantly reduce stress and improve focus (Zeidan et al., 2010). These practices reset the mind, facilitating enhanced cognitive performance (Lutz, Slagter, Dunne, & Davidson, 2008)..

Creative Activities

Engaging in creative activities, such as drawing, writing, or playing a musical instrument, stimulates different brain regions, fostering innovative thinking and problem-solving skills (Kounios & Beeman, 2009). These activities provide a mental refresh, making them ideal for break times (Runco, 2004).

Structured Physical Exercise

Incorporating structured physical activities, such as yoga, stretching, or a quick workout, can greatly benefit high-performing employees. Physical exercise boosts endorphin levels, enhancing mood and cognitive function, and providing a much-needed break from mental tasks (Ratey & Loehr, 2011).

Along with unfocusing, eating, drinking caffeine, and hydrating, movement plays a critical role. Even light physical activities, such as walking or stretching, can activate knowledge, memory, and learning networks in the brain (Hillman, Erickson, & Kramer, 2008). These activities enhance creativity, happiness, productivity, and motivation, making employees more effective and satisfied when they return to work (Hartig, Mang, & Evans, 1991).

Conclusion

In conclusion, integrating regular breaks with strategic activities tailored to cognitive and physical needs is essential for maintaining high productivity and overall well-being. By understanding and applying these principles, executives, and professionals can optimize their performance and achieve greater success in their endeavors.

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References

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