When and how to take breaks so you don't go crazy

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

When a deadline looms in front of us, the phone does not stop ringing, and unread messages keep multiplying, the thought of taking a break seems rather ridiculous. “You can't stop,” we tell ourselves. And this is quite understandable, but short-sighted: in the future you will have to pay for it.

During the day, our body needs a break to replenish its energy reserves. Likewise, a car needs fuel and a phone needs a charge. The more energy you expend, the more important it is to take regular breaks.

But not every respite is helpful. Psychologists and business theorists have found that so-called micro-breaks are the most effective. And here's how to do them …

1. Disconnect completely

It is very tempting, especially when we are tired and do not want to get up, to take a break doing something that is already at hand, such as online shopping or reading the news. Only here we do not rest for these matters at all. Browsing websites triggers the same processes in the brain as work. Taking breaks is only beneficial when we are completely disconnected.

This is confirmed by a recently published study by Korean scientists Sooyeol Kim, YoungAh Park, Qikun Niu. … … For 10 days, about a hundred office workers wrote down what they did during breaks and noted how they felt. Scientists have identified four types of activities: relaxation (for example, stretching or just hovering in the clouds), eating, talking with colleagues, and mental activity (reading the news, checking email).

What were the most helpful breaks? Only those when employees were relaxing or communicating with each other.

Another study by Hongjai Rhee, Sudong Kim. … found that employees who used smartphones during their breaks felt more tired in the afternoon than those who spoke verbally during their breaks.

There is a popular theory in psychology that our ability to concentrate is similar to fuel consumption in a car: the more we spend on one action, the less we spend on others. Therefore, it is so important to relax during the break and replenish your energy reserves.

2. Take short breaks in the morning

It is also important when we take breaks. Most of us are usually more alert in the morning than in the afternoon. Because of this, we postpone rest until we begin to completely collapse. However, according to research by Hunter E. M., Wu C., the morning break is much more beneficial. It doesn't have to be long at all, just a few minutes is enough.

If you constantly postpone your break, in the end you will not be able to rest, even after taking long time off. Better to give yourself frequent but short breaks.

3. Get out of the office

When working in a large office building, it is very easy to spend all day in one place. It is good if you get up for water or walk to the service canteen. But this is not enough for relaxation. It is much more useful to go out and forget about work for a while. Try to walk, stay in the fresh air for at least five minutes.

Numerous studies have confirmed Elizabeth K. Nisbet, John M. Zelenski. … that nature helps us to recharge and restore the spent energy. At the same time, it is not at all necessary to walk in the tropical forest. A modest city park is also suitable.

Conclusion

The prevailing belief now is that constant workload is the key to success. Taking the time for a short walk means that you clearly lack ambition and motivation. But reality looks different: our mental and physical reserves are limited. Taking short but frequent breaks during which you can relax and take a break from work is the only way to reach your full potential.