How to Boost Productivity by Taking Frequent Breaks

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Do you ever sit down to finish a task, but in just 10 minutes, you find yourself distracted, tired, and frustrated? Or maybe you’re so “bad” at productivity that you avoid your tasks altogether, leaving them to the last possible minute. During these times, it seems like stepping away from work and taking breaks would only decrease your productivity. After all, this would make your work take longer in the end, or you can get too distracted to return, right? Wrong, actually. Harvard Business Review states that taking frequent, structured breaks from work boosts productivity, manages stress, and increases performance (Lyubykh & Biricik Gulseren, 2023). Many research study findings agree (Albulescu et al., 2022). To learn more about how often you should take breaks and which types of work breaks are most effective, keep reading! 

Why does the brain need breaks?

When you are completing a thinking-heavy task, like a school assignment or work project, the frontmost part of your brain is hard at work. This part of your brain is called the “prefrontal cortex,” and is responsible for decision-making, logical thinking, problem-solving, and resisting impulses/urges (Selig, 2017). The high level of concentration and energy your prefrontal cortex uses to complete a difficult task can lead to mental fatigue (Scholey & Apps, 2022) and make you too exhausted to focus. This part of your brain needs breaks for it to work properly and effectively. 

The effects of frequent breaks

Short breaks are effective for helping the brain “recharge,” reducing stress levels and replenishing focus so that you feel ready to be productive once you return to the task (The University of North Carolina at Chapel Hill, n.d). Breaks are especially effective when the task involves sitting for long periods, as studies show that getting up and taking breaks can increase alertness (Heiland et al., 202).

Types of breaks

There are many ways to take breaks. Some of the most effective breaks for boosting productivity include: 

• Movement breaks: Sitting and working on a task for a long time has negative effects on both your mental and physical health. It increases your risk of cardiovascular conditions, diabetes, and depression (Selig, 2017). Getting up from your seat, moving around, stretching, or going on a walk—even just for 5 minutes—can reduce these negative effects and increase productivity when you return. 

• Mental breaks: Mental breaks involve diverting your attention from the task at hand to a more calming or enjoyable activity for a bit. This type of break can help clear your head, reduce stress and tension, and may even increase creativity (Michigan State University, n.d). The possibilities for mental breaks are endless, but some good choices include talking with a loved one, eating a snack, or spending a few minutes outside. 
• Structured techniques (Pomodoro method): Structured break methods like the Pomodoro method have become popular recently, and for good reason. The Pomodoro method involves working for 25 minutes, taking a 5-minute break, and then taking a longer (15-20-minute) break after you’ve completed four 25-minute sets (Todoist, n.d). This technique helps prevent burnout, manage distractions, and decrease stress (University of Southern California, 2023). 

Helpful tips

• Schedule breaks. Our schedules and routines can get hectic, and if you aren’t scheduling set times for breaks, you may find that you’re unable to take them. If you use a calendar or planner, adding break sessions into your daily schedule may be useful for making sure you actually take them. 

• Change your environment. Getting away from your desk and into a new environment during your break can help reset your mind and body. If you’re in an office, try stepping outside for a quick walk or heading to the break room. If you are at home, try resting in another room or making yourself a snack in the kitchen. 
• Listen to your body. Your body will tell you when it needs a break. It’s important that you listen to it. Signs that you need a break include fatigue, headaches, difficulty concentrating, or withdrawal (Lamothe, 2019). If you feel these symptoms, take a break as soon as possible before your body takes a break on its own time. 

With these techniques, you can get work done while taking care of your physical and mental health. Remember that you are human—you deserve breaks from the hard work you do every day. Give yourself self-compassion and the chance to recharge. You’ve got this!  

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.

References: 

Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9432722/ 

Heiland, E. G., Tarassova, O., Fernström, M., English, C., Ekblom, O., & Ekblom, M. (2020). Frequent, short physical activity breaks reduce prefrontal cortex activation but preserve working memory in middle-aged adults: ABBaH study. Frontiers in Aging Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC8481573/ 

Lamothe, C. (2019). 12 signs you need to take a break ASAP. Healthline. https://www.healthline.com/health/i-need-a-break#isolation 

Lyubykh, Z., & Biricik Gulseren, D. (2023). How to take better breaks at work, according to research. Harvard Business Review. https://hbr.org/2023/05/how-to-take-better-breaks-at-work-according-to-research 

Michigan State University Workplace Studies. (n.d.). Breaks during the workday. Michigan State University Workplace Studies. https://workplace.msu.edu/breaks-during-the-workday/ 

Scholey, E., & Apps, M. A. (2022). Fatigue: Tough days at work change your prefrontal metabolites. Current Biology. https://www.sciencedirect.com/science/article/pii/S0960982222010934 

Selig, M. (2017). How do work breaks help your brain? 5 surprising answers. Psychology Today. https://www.psychologytoday.com/us/blog/changepower/201704/how-do-work-breaks-help-your-brain-5-surprising-answers 

Todoist. (n.d.). The pomodoro technique — Why it works & how to do it. Todoist. https://www.todoist.com/productivity-methods/pomodoro-technique 

University of North Carolina Learning Center. (n.d.). Taking breaks: Tips and tools. University of North Carolina Learning Center. https://learningcenter.unc.edu/tips-and-tools/taking-breaks/ 

University of Southern California. (2023). Pomodoro study sessions and breaks. USC Libraries Study Cafe. https://libguides.usc.edu/uscstudycafe/pomodoro 

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