How can you take breaks during the workday to improve your productivity and mental health?
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As an IT consultant, you may face long hours, tight deadlines, and complex problems that require your full attention and creativity. But working non-stop without taking breaks can take a toll on your productivity and mental health. In this article, you will learn how to take breaks during the workday to improve your performance, well-being, and work-life balance.
Breaks are not a sign of weakness or laziness. They are a vital part of your work routine that can help you recharge your energy, refresh your mind, and reduce stress. Taking breaks can also boost your focus, memory, and problem-solving skills, as well as your mood and motivation. Breaks can prevent burnout, fatigue, and boredom, and enhance your physical and mental health.
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Adam Raymond Belda, CSM PMP
Tech Writer | IT Operations Manager | Blogger | Digital Marketer
One thing I've found helpful for both my productivity and mental health is taking regular breaks during the workday. Here's how I personally incorporate pauses into my day: 1. I schedule short breaks roughly every 90 minutes, aligned with our natural "ultradian rhythms," but also listen to my body's signals for additional breaks. 2. Incorporate short walk, stretching or light exercises help energize me and provide a mental reset. 3. Moments of mindfulness, such as deep breathing exercises or short meditation, can calm the mind and regain focus. 4. Switching to a different type of mental activity, like catching up on industry news or pursuing a hobby, can refresh my mind. 5. Digital Detox 6. Snacks like nuts or fruits and staying hydrated.
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Bala AR
Client Services @ National Stock Exchange IT
Incorporating deliberate and mindful breaks throughout the workday is not just a good practice for mental and physical health, but also for sustaining high levels of professional performance. Taking regular breaks boosts my focus and prevents burnout. It's key for sustaining energy levels and creativity, while also minimizing stress. Short pauses from work can sharpen decision-making and improve overall job satisfaction, which is crucial for my productivity and mental well-being.
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It is difficult to determine how often you should take breaks, as it depends on workload, preferences, and personal factors. Generally speaking, it is beneficial to take short breaks (5-10 minutes) every hour or so to stretch, move, hydrate, or do something relaxing. Additionally, longer breaks (15-30 minutes) every 2-4 hours to eat, rest, or socialize are recommended. A lunch break (30-60 minutes) in the middle of the day can also be beneficial for nourishing your body and mind. However, be sure to adjust your break frequency and duration according to your energy levels, tasks, and goals.
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Adam Raymond Belda, CSM PMP
Tech Writer | IT Operations Manager | Blogger | Digital Marketer
One thing I've found helpful in maintaining mental clarity and staying energized throughout my workday as an IT consultant is taking regular breaks. But how often? Productivity research suggests that the most productive people work for about 52 minutes, then take a break for around 17 minutes, before diving into their work again. However, another method known as the Pomodoro Technique, which I personally use and recommend, involves working for 25 minutes and then a 5-minute break in between. After four such cycles, take a longer break of about 15-30 minutes. IT professions can be mentally demanding, hence, be flexible, listen to your body, and remember that the goal is to optimally balance work with rest.
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Bala AR
Client Services @ National Stock Exchange IT
As a tech services salesperson, my day is a marathon, not a sprint. I aim for a 5-minute break every hour to reset - think of it as a system reboot for peak performance. A longer pause after several hours aligns with my natural rhythm, fueling a second wind. This cadence helps me stay sharp and ready to tackle the complexities of the BFSI and FinTech sectors with unwavering enthusiasm and focus.
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Planning your breaks can be beneficial in making the most of them and avoiding interruptions or distractions. Consider scheduling your breaks in advance, using a timer, calendar, or app to remind you when to take a break. Additionally, align your breaks with your natural rhythms and work cycles. For instance, the Pomodoro technique involves working for 25 minutes and then taking a 5-minute break. Lastly, pick activities for your break that suit your needs, interests, and environment. Examples include meditating, reading, listening to music, playing a game, or calling a friend.
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Christine Stevens
Helping Clients Achieve Seamless Accounting and Data Integration and Operational Efficiency through Strategic insights
I like to add buffers to my calendar if I have a meeting heavily day(usually Tuesday-Thursday). If I have an hour meeting then I block my time 15-30 minutes after so I can get up, stretch, get a quick drink, and decompress as I'm introverted and constant social interactions drains me. I know more people would like to power through and have back-to-back meetings, but that's not productive in my opinion. While having a job help promote wellness, so does movement, eating, and self-care.
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Bala AR
Client Services @ National Stock Exchange IT
I schedule my breaks strategically around my workflow, aligning with natural lulls in my day. Post-client calls, I pencil in brief diversions to clear my head. Mid-morning and mid-afternoon, I slot in longer intervals for a walk or a mindful pause - these are my mental defrag sessions. They're not just rests but part of my productivity toolkit, helping me sell tech services with a fresh perspective and a revitalized approach each time I return.
Taking productive breaks means making the most of your break time to benefit your work performance and well-being. To do this, it's important to avoid work-related activities or thoughts and resist the temptation to check emails, phones, or messages. You should also avoid passive or mindless activities like scrolling through social media, watching TV, or surfing the web. Instead, engage in something that stimulates your brain, emotions, or senses. Moreover, don't use break time to vent, complain, or worry; focus on something that makes you happy, calm, or inspired.
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Adam Raymond Belda, CSM PMP
Tech Writer | IT Operations Manager | Blogger | Digital Marketer
From my experience, here are some high-impact strategies for ensuring your breaks genuinely contribute to productivity: Timed Breaks - The Pomodoro Technique recommends 25 minutes work followed by a 5-minute break. Active Breaks - Stand, stretch, or take a short walk during breaks. Mindful Moments - few minutes of focused deep breathing or a quick meditation session can significantly refresh your mental state. Change of Scenery - Step away from your workspace. Don't neglect your dietary needs. Use breaks to hydrate and enjoy healthy snacks. Lastly, give your eyes a break from screens. If possible, read a book, doodle, or indulge in any non-digital activity you enjoy.
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Bala AR
Client Services @ National Stock Exchange IT
My breaks are mini-strategy sessions. A brisk walk serves as a physical reset and a chance to mull over client needs. A quiet moment with a cup of tea allows me to reflect on sales pitches. I use these pauses to step back and view the bigger picture, ensuring that when I return to the task at hand, I do so with a renewed, sharp focus, ready to tackle the challenges of the BFSI and FinTech sectors with innovative solutions from NSEIT.
Returning to work after a break can be difficult, especially if you feel relaxed, distracted, or unmotivated. To help ease back into work, review your priorities and goals to remind yourself of what you need to accomplish and why it matters. Additionally, create a clear and realistic plan for the rest of the day and start with a simple or familiar task to regain momentum and confidence. Finally, celebrate your achievements and progress, no matter how small. Reward yourself with a pat on the back, a compliment, or a treat.
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Bala AR
Client Services @ National Stock Exchange IT
1. Review my agenda; align with post-break priorities. 2. Revisit unresolved issues; breaks often bring clarity. 3. Tackle a quick win; it fuels my drive for larger tasks. 4. Check communications; a quick sync with ongoing dialogues. 5. Dive into complex sales strategies; refreshed, I'm at my analytical best. 6. Reach out to a potential lead; post-break enthusiasm is palpable and persuasive.
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David Toan
Helping global businesses overcome digital labor shortage with world class IT resources | MVP Product delivery | DX | Mobile/Web Application | Blockchain | Cloud & DevOps
In my experience, you should set alarm on your phone to get back to work. The alarm tone will intervene your brain's flow of relaxing. Then, start with your agenda. Otherwise, if you do not have an agenda, then start with something simple task to regain your momentum.
Taking breaks can be difficult if you work in a culture that values long hours, constant availability, and high pressure. To create a break-friendly culture, communicate your break habits and boundaries to colleagues, clients, and managers. Share your break tips and benefits with others and invite them to join you for a break activity or a chat. Lead by example and demonstrate how breaks can improve productivity and mental health. Show that taking breaks is not a waste of time, but a smart and healthy way to work.
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James Cox
I work with business leaders to reduce costs & IT headaches through an outsourced IT service that is built just for them I Cybersecurity I Phishing
To create a break friendly culture, you have to lead by example, communicate expectations, allow for flexible scheduling and educate colleauges on the improved productivity as a result of these breaks.
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