Jan 23: Taking work breaks is essential for your productivity, creativity, and well-being. But not all breaks are created equal. Some can help you recharge and refocus, while others can leave you feeling more drained and distracted.
Here are some effective ways to take work breaks that can boost your performance and happiness at work.
1. Follow the 52-17 rule. This is a popular technique that involves working for 52 minutes and then taking a 17-minute break. Research has shown that this is the optimal ratio of work and rest for achieving high levels of focus and satisfaction. During your 52 minutes of work, try to eliminate any distractions and interruptions, and focus on one task at a time. During your 17 minutes of rest, do something that relaxes you, such as stretching, meditating, reading, or listening to music.
2. Take a nap. Napping can have many benefits for your brain and body, such as improving your memory, alertness, mood, and learning ability. A short nap of 10 to 20 minutes can be enough to refresh you without making you feel groggy or interfering with your nighttime sleep. The best time to nap is usually between 1 p.m. and 3 p.m. when your energy levels tend to dip. Find a quiet and comfortable place to nap, such as a couch, a recliner, or a bed, and set an alarm to wake you up.
3. Go for a walk. Walking is a simple and effective way to take a break from work. It can help you clear your mind, reduce stress, improve your mood, enhance your creativity, and burn some calories. Walking can also expose you to natural light, which can regulate your circadian rhythm and improve your sleep quality. Aim for at least 10 minutes of brisk walking per break, and try to walk in a green or scenic environment if possible.
4. Play a game. Playing a game can be a fun and stimulating way to take a break from work. It can challenge your brain, improve your cognitive skills, increase your motivation, and reward you with positive feedback. You can play a game on your computer, smartphone, tablet, or console, or you can play a board game, a card game, or a puzzle with a colleague or friend. Choose a game that suits your preferences and interests, and that you can finish or pause within your break time.
5. Learn something new. Learning something new can be an enriching and enjoyable way to take a break from work. It can expand your knowledge, skills, and interests, and make you feel more curious and confident. You can learn something new by watching a TED talk, taking an online course, reading an article or a book, listening to a podcast or an audiobook, or trying a new hobby or activity. Pick something that sparks your curiosity and passion, and that you can fit into your break time.