How to Take Breaks to Increase Productivity
“Time to sit down and watch my favorite TV show,” you say to yourself as you finally decide to unwind after a long week at work. Suddenly, you start thinking about that book you started reading but didn’t finish. Then, your mind wanders to the side hustle you told yourself you would start doing. Before you know it, anxiety and guilt have caused you to focus on anything more productive than watching TV.
Living in a society that praises “hustle culture” has led to many people developing feelings of guilt anytime they decide to take a break from work, school, or other responsibilities. This situation can also cause feelings of anxiety, shame, exhaustion, stress, and even burnout. Sometimes it’s not until we have fallen ill with a sickness or injury that we are forced to take a break, and even then, some of us may find a way to keep working. So, what can we do about this problem?
Health Benefits
When we take time to relax and unwind it can help not only our mind but our body as well. Research has found that when we take time to participate in a hobby we enjoy, dopamine (the feel-good chemical) is released in our brains. Dopamine can help decrease stress levels and can make you feel more productive and motivated! This is because when we associate an activity with these feelings of happiness, we want to keep doing them. If your hobby includes any kind of physical movement or exercise it can help with improving sleep, weight maintenance, decreasing anxiety, and improving heart and brain health. Hobbies can also help us unlock our creative side and help us with problem-solving. Sometimes giving ourselves that break to enjoy an activity or hobby can help us feel recharged and more motivated to be more productive in other areas of our life.
Small Changes
I understand that it can seem overwhelming to make time for breaks, especially if you are used to constantly working or being on the go. I’m going to share some small changes you can make to help you fit breaks into your busy schedule.
- Scheduling breaks: this could mean picking a day out of the week that you take time for yourself and a hobby. An example could be making Friday nights the time you spend on your hobby or just taking a break from work. Another way to schedule breaks could mean taking 5-15 minutes out of your lunch break each day (if you have an hour lunch break) to do something for yourself such as go for a walk, listen to music or do anything that can help you reset in the middle of the workday.
- Positive Reminders: Reminding yourself that it’s okay to take breaks can help rewrite the tape that causes feelings of guilt and anxiety when we stop working. Our thoughts and emotions are connected to each other and sometimes if we change one it can change the other. Changing the way, we think about breaks can help decrease the negative emotions associated with them.
- Immediate vs long-term work: Sometimes our to-do lists can seem like Mt. Everest, and we will never be able to complete everything on it. If you can prioritize tasks that need to be completed soon versus over a longer time can help reduce anxiety if you take a break from working. Taking a break may also be seen as a reward for completing your immediate tasks, helping you feel more motivated to complete the long-term tasks.
Takeaways
Taking breaks is important for our physical, mental, and emotional well-being. It can help us feel happier and gives us something to look forward to in our day or our week. Remind yourself that you are a hard worker, and you deserve a break. When you can recharge, you’ll find that you’ll be more motivated and have more energy for the tasks ahead.
Written By:
Chloe Morning, MSW, LSW (Voyage Counseling)
Photo by Nubelson Fernandes on Unsplash