In the past, the modern workforce was driven by the belief that more is more when it comes to productivity. Workplace culture tended to be centred around a philosophy that more tasks, increased time spent on those tasks and undivided attention were the keys to boosting performance, overall productivity and return on employee investment.
Skipping breaks was encouraged, as productivity literature for CEOs espoused the benefits of waking up at 4 am to answer emails, working weekends, and even being strategic about when to take toilet breaks.
While this workplace culture may persist in some camps, science shows that by overlooking breaks, we reduce our productivity and set ourselves up for burnout.
This article explores what science is telling us about taking breaks and how you can empower yourself and your team by implementing effective break strategies.
The Science Behind Taking Breaks
Employee exhaustion is currently rising, with 59% of employees experiencing burnout. The kicker here is that as employees take on more work, Australian employee satisfaction levels are on the decline.
Leading managers are now cultivating workplace environments that champion effective break strategies to counter this rise in employee burnout.
A recently published Tork survey found that by stepping away from tasks, even for a few minutes, employees can increase their productivity, have higher job satisfaction, report improvements in their mental health and well-being, and are more engaged in their work overall.
How The Pomodoro Technique Takes a Structured Approach to Breaks
Developed by entrepreneur Francesco Cirillo in the 1980s, the Pomodoro Technique takes a structured approach to breaks. The Pomodoro Technique allows people to make time their ally by capitalising on the brain’s natural ultradian rhythms and focus span. The method involves working for 25-minute, focused blocks, followed by short breaks. After four Pomodoros, participants take a more extended break to recharge.
Through effective time management, this schedule encourages focus and reduces multitasking and procrastination, the usual suspects when it comes to killing productivity.
For team leaders and staff wanting to integrate the Pomodoro technique into their workday, it’s a simple process:
- Choose a task that requires your attention.
- Set a 25-minute timer on your phone or computer (you don’t need to use a tomato-shaped egg timer as Cirillo did).
- Work on your task until the timer goes.
- Take a short break between two and five minutes. Ideally, screens, including social media and the internet, should be avoided during this time.
- Repeat!
- Once you’ve completed 4-5 Pomodoros, take a more extended break. Around 15 minutes is ideal, and if you can practice mindfulness and incorporate some simple exercise, such as yoga or a gentle walk, all the better.
How Regular Breaks Enhance Productivity
Contrary to the misconception that breaks are time wasters, reports show that developing habits around regular breaks can help reduce stress, maintain performance across the workday and decrease exhaustion, meaning employees no longer need long recovery periods to regain their motivation.
Micro breaks are scientifically proven to improve task performance by enhancing cognitive, affective and motivational brain activity.
Managers who foster time management in their team environment can ensure their team maximises their energy and focus while minimising distractions and procrastination. Furthermore, their office may become a hub of creativity, concentration and efficiency.
Who knew downtime could be the key to an upswing?
The Mental and Physical Health Benefits of Taking Breaks
Alongside the productivity and performance benefits, many mental and physical health benefits accompany regular work breaks.
According to PsycNet research, relaxing breaks, such as a mindfulness practice, yoga, or simply listening to your favourite music can be particularly beneficial. Breaks that involve relaxation facilitate recovery, return mental systems to their baseline, promote positive well-being, and reduce stress.
Moreover, the physical benefits of breaks cannot be overlooked. For workers in an office setting, sitting, typing, and staring at screens for large parts of the day often causes physical discomfort. By incorporating breaks, you can reduce the risk of digital eye strain, RSI from keyboard overload, and back pain that usually occurs from sitting in a chair for extended periods.
The Science of Taking Regular Breaks: What Research Reveals
Studies show that taking a 5-minute break every hour can increase productivity by 40%.
However, not all breaks are created equal.
While the Harvard Business Review found that 97% of workers prefer to scroll through social media while taking an intermission from tasks, research shows this can lead to emotional exhaustion.
Encourage your team to engage in breaks that involve relaxation; while stretching at the desk and walking in the park may seem like activities of equal benefit, the research shows that taking a break outside, particularly in nature, is far superior for recharging clarity and to rejuvenate alertness.
Practical Tips for Taking Better Breaks
The mere fact that breaks are available to your team doesn’t necessarily mean they will take those breaks or effectively make use of them.
Managers need to take the lead here, role modelling adequate work breaks in the following ways:
- Fostering positive attitudes towards work breaks. Including a section in the company’s wellness training, hanging posters, and brainstorming around positive break styles are all fantastic ways to promote the benefits.
- Leading by example. Setting a positive example by regularly walking in the park or practising mindfulness will encourage your staff to follow suit.
- Creating spaces for breaks. Setting up designated break areas that encourage social interaction, preferably outdoors, will ensure your team benefits from their break times.
Getting the Most from Breaks
The research is in. Regular breaks that encourage mental rejuvenation improve productivity, reduce mental fatigue and produce a range of psychological and physical health benefits.
By fostering a workplace culture that champions regular breaks, you are helping your team to improve their work-life balance and mental well-being.
Ready to start creating a more productive and creative workforce? Priority Management is your trusted leader in workspace solutions. Consider taking one of our time management courses or contact us to speak to the experts.