
Greetings, my fellow high performers! I’m Jeff, and I’m here to help you understand not just the benefits of taking regular breaks, but also the necessity of those breaks.
Do you feel like you’re constantly working and never getting anything done? Do you find yourself getting burned out and stressed out, even though you’re not working long hours?
If so, you’re not alone. Many people find it difficult to take breaks during the workday, even though they know it’s important. But the truth is, taking regular breaks is essential for productivity, health, and happiness.
In this article, I’ll share some of the benefits of taking breaks, as well as tips on how to make the most of them. I’ll also show you how to overcome the common excuses people use to avoid taking breaks.

As we strive to be productive and efficient at work, it’s easy to get caught up in the idea that we need to work non-stop in order to achieve our goals. However, taking regular breaks can actually be beneficial to our productivity and well-being.
Benefits of Taking Breaks
- Improved focus and concentration: Studies have shown that taking short breaks throughout the day can improve focus and concentration. When we work for extended periods of time, our attention span decreases and we become more easily distracted.
Taking a break can help us reset our focus and come back to our work with renewed energy. For example, have you ever felt more refreshed after a brief walk and time away from your screen? One of my favorite types of break is a 5-10 walk outside in the fresh air.
If you can’t go outside, walk up and down the hallway as a means to get up and move around. Don’t skip a walk and all of its benefits just because you can’t get outside and experience the fresh air and sunshine. Your body is meant to move and sitting for hours doesn’t just destroy productivity it is also profoundly poor for your health and waistline. - Increased creativity: Taking a break can also stimulate creativity. When we step away from our work, our minds are free to wander and make new connections. This can lead to fresh ideas and perspectives when we return to our work. Listening to music or reading an article are known boosters of creativity.
Give your mind a chance to process and digest what you have been working on, and you will be surprised by the ideas and motivation you have upon returning. - Reduced stress and fatigue: Working for extended periods of time without a break can lead to increased stress and fatigue. Taking regular breaks can help us recharge and reduce stress, leading to improved overall well-being. Work stress comes in all shapes and forms, but no matter how it presents itself it isn’t healthy or constructive.
Getting away from the screen is the best way to combat work stress. Try meditating, breathing exercises, stretching, or a walk. All of which help calm your body and mind in addition to their other health benefits. - Improved physical health: As I mentioned earlier, sitting for long periods of time can have profound negative effects on our physical health. Taking breaks to stretch, move around, or take a quick walk can help improve circulation and prevent health issues associated with a sedentary lifestyle.
Stretch your muscles, do jumping jacks, and prioritize getting up for walks. Your productivity will increase, your energy will increase and you will enjoy a healthier life making breaks a priority.

How to Implement Regular Breaks
- Schedule breaks into your workday: Set reminders or use a timer to schedule breaks throughout your workday. Aim for a 5-10 minute break every hour or so, and a longer break (20-30 minutes) every 2-3 hours.
Be flexible when scheduling breaks, if you are in a zone or nearly complete with a task, it may take more time to come back to the task at hand after the break. Instead efficiently finish up your task and then take your break. You’ll be ready to concur whatever is next on your to-do list upon returning from your break. - Step away from your work: During your break, step away from your work and do something unrelated. This could be stretching, taking a walk, chatting with a colleague, or simply relaxing and clearing your mind.
The best breaks are outside of the environment you were just in. Unless you can’t leave your office, you should avoid taking your break there. Within your office, you will be tempted to keep working or resort to low-value distractions like your phone or social media as opposed to invigorating your mind with walking or meditation. - Avoid screens: During your break, try to avoid screens if possible. This can help reduce eye strain and mental fatigue. Most screen time involves scrolling a form of social media or checking emails, those really aren’t breaks they still create stress responses in your mind. Instead, focus on activities that involve your physical body or your mind, such as reading, going for a walk, or listening to music.
- Practice mindfulness: During your break, take a few minutes to practice mindfulness. This could be a breathing exercise, meditation, or simply focusing on the present moment. The absolute best way to utilize a mindfulness break is the practice gratitude. While meditating think about a few things you are thankful or grateful for. You’ll notice your mood and energy levels improve. Plus when you are looking for good things in life you have a habit of finding more of them.

Taking regular breaks during work can have numerous benefits for our productivity, creativity, and overall well-being. By scheduling breaks into your workday, stepping away from your work, avoiding screens, and practicing mindfulness, you can ensure that your breaks are effective and beneficial.
Remember, taking a break isn’t a waste of time – it’s an investment in your productivity and well-being.
I encourage you to start taking regular breaks today. Even if you can only spare a few minutes, taking a break can make a big difference in your productivity and well-being.
Let me know how you make the most of your breaks or if you find some other benefits of taking regular breaks that I overlooked.
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