Although most Canadian employees are legally entitled to breaks, many workers still aim to take time away from work as little as possible. Despite popular belief, rest is not just a treat to indulge in or a reward for getting enough work done. Taking breaks is vital to maintaining sustainable work practices and practicing self-care.
Taking Breaks for Happiness
A survey of 1,200 North American workers compared employees who take a lunch break every day with those who do not. The results showed that the employees who took consistent breaks reported higher levels of job satisfaction, felt more valued as employees, and were more likely to recommend their company as a great place to work.1
Taking Breaks for Health
Taking breaks is good not just for morale, but for your health as well. Incorporating rest periods is vital to maintaining a sustainable work-life balance, which impacts the health of both your mind and body. The Canadian Centre for Occupational Health and Safety (CCOHS) warns of the dangers of overworking yourself. Excessive work time can contribute to many negative health and safety consequences. These include an increased risk of occupational injuries, greater strains on mental health, and the development of musculoskeletal disorders.2
Every Bit Counts
Those with busy schedules will be glad to know that even brief breaks make a difference. A University of Illinois study found that taking short rests increased focus and memory retention among participants. Researchers hypothesize that it is harder to maintain focus over long uninterrupted periods because we become more habituated the longer we work3. This means that we become desensitized to the work in front of us and are more likely to miss things. Taking breaks, even short ones, can give your brain a chance to reset, allowing you to return to your task with fresh eyes.
Prioritize Taking Breaks
Taking breaks can make you feel better, lead to better health outcomes, and aid your performance at work. If there were a supplement that could do all of that, chances are you would take it every day. Make taking breaks a part of your daily routine to reap the rewards. Plus, unlike supplements, taking breaks is free!
Prioritize your breaks by treating them as non-negotiable. Set reminders, schedule them into your calendar, and plan your day around your breaks. It can also be helpful to have an accountability buddy who encourages you to step away from your work. If your workload is heavier on certain days, plan to take more frequent, smaller breaks when one longer break is not feasible. Taking breaks can be a flexible part of your routine. Just make sure that they are in fact part of your routine.
Ideas for Taking Breaks
Taking breaks is not a one-size-fits-all approach. It may take some time to find the length, frequency, and type of breaks that work best for you. You may also find that your needs change from day to day. Here are some ideas for different ways to spend your breaks:
Movement Breaks
- Go for a walk
- Stretch
- Use a stress ball or fidget toy
- Follow along to a short yoga/workout video
- Practice poses for better balance
Mental Breaks
- Read a book (or listen to an audio book)
- Doodle
- Meditate
- Play a game or solve a puzzle, like a crossword or sudoku
- Listen to your favorite song
Social Breaks
- Chat with colleagues
- Text a friend
- Perform a random act of kindness for someone else
- Eat lunch with others
- Write a nice note to give to a loved one
Remember that you can always combine break types! Walk to get coffee and pay for someone’s order, do a ten-minute active meditation, or play trivia with co-workers during lunch.
No matter how you like to spend your breaks, remember to make the most of them and take them often. Your mind, your body, and your work will thank you.
- Tork. (2018). Take back the lunch break survey findings. tork-takes-back-survey.pdf ↩︎
- Government of Canada, Canadian Centre for Occupational Health and Safety. “Work-Life Balance.” Canadian Centre for Occupational Health and Safety, May 10, 2024. CCOHS: Work-Life Balance ↩︎
- Atsunori Ariga, Alejandro Lleras. Brief and rare mental ‘breaks’ keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 2011; Brief and rare mental “breaks” keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements – ScienceDirect ↩︎