Summary

Implementing regular short breaks at work is crucial for maintaining high performance and protecting psychological, emotional, and physical health, as well as enhancing work productivity.

Abstract

The article emphasizes the importance of taking breaks at work to prevent burnout and maintain high performance. The author shares personal experience of studying for long hours without breaks, leading to decreased productivity and well-being. The benefits of breaks include mental refreshment, fatigue avoidance, and increased vigor. The author suggests taking short breaks every 30-40 minutes to maintain the brain's absorbing power and internal energy, which are essential for creativity and performance. The ideal break involves stepping outside, stretching one's vision, and engaging in non-digital activities that foster human connection, such as conversing with colleagues or family, or doing mild physical exercise. The final takeaway is that just as a phone needs recharging, so too does one's mind and soul require efficient breaks to perform optimally the next day.

Opinions

Working nonstop is counterproductive and detrimental to overall health.
Long work hours without breaks can lead to decreased brain absorbing power and depleted internal energy.
Short breaks are preferable to long breaks, which might disconnect one from work.
Breaks should be spent in nature and engaging in activities that promote human connection rather than digital distractions.
Regular breaks are essential for maintaining creativity, performance, and the enjoyment of work.
The author advocates for a work culture that includes scheduled breaks for optimal productivity and well-being.

How to Take Breaks At Work

To increase work performance

During childhood, I studied 4–5 hours continuously.

Then, when my mother asked me questions, I went blank.

Over the years, I realized working nonstop without taking a break does not mean high performance.

Maybe you can brag about your long study hours or work hours, but in the end, it’s only you who loses in terms of

Psychological health
Emotional health
Physical health
Work productivity

When I love to do work, I tend to overstretch myself. Then I feel I’m not doing it at all.

It happens with writing, also.

I have decided to include a break from work in my daily schedule.

Benefits

It refreshes your mind
It helps to avoid fatigue
It brings rejuvenated vigor to work

I did not know this.

Even a few days back, I envisioned myself writing the whole day in a Paris cafe wearing a denim blue jacket.

So, I experimented by planning to write for 2–3 hours without getting up from my desk.

Forget 2–3 hours — my mind wandered after one hour.

And I felt guilty for being unable to meet the target.

But, the research has some different stories.

If you work long hours without a break, your brain’s absorbing power decreases
Your internal energy depletes, which can hinder your creativity and performance.
Long working hours can take away the fun part of the game.

Solution?

You can include a break in your daily work schedule.

Break timing

Take shorter breaks. For example, get up from your desk for 5 minutes after every 30–40 minutes. Do not take longer breaks. It might disconnect you from work.

Break place

It’s better to get outside in nature and stretch your vision than just sitting at your desk and listening to music.

When you take a break, snap out of the desk.

Look at the sky.
Observe the nearest trees
Focus on the floating clouds

Stay for a few minutes and then go back to your desk.

Break activity

In this digital age, taking breaks from work means

Playing games on mobile
Chatting on WhatsApp
Browsing through social media
Shopping online

Digital progress has detached us from human connection.

During breaks

Go out and play with your colleagues
Call your spouse/parents and talk to them
If you work from home, chat with your neighbors
You can also do some mild physical exercise

Final Takeaway

Your mind and soul need recharging like your phone. You cannot perform the next day if you do not energize yourself with efficient breaks.

So, add a short pause in your daily work schedule.