You know the drill. You're right in the flow and suddenly it's 12:30 - time to take a break. What are you going to do? Cram a quick sandwich down your throat and move on? Get a plate of food and eat it at your computer? Or are you really going to take a break? pause. After reading the results from scientific research which we discuss below, there's at least one option you won't choose again.
You know that taking breaks is good for you. But do you also know that the way you design your breaks has a big impact on your physical and mental health? If you don't set up your breaks properly, it will only cost you energy instead of energizing you. So how do you make sure you get the most out of this daily ritual? Check out these 8 ways you can set up your break and the positive or negative consequences. Especially #7 will be an eye-opener for you!
1. Relax
Relaxing means giving your brain some space. Think walking or just staring out the window.
The effect of relaxing: your mood improves, your energy increases and any negative mood and/or fatigue decreases.
2. Personal growth
Learning something new is also a form of relaxation.
Working on your personal growth improves your mood and sense of vitality and reduces fatigue. Pretty much the same effects as when you are relaxing!
3. Distance
There are several ways to distance yourself from your work. Although working from home makes that a bit more difficult than it used to be. Previously, you could physically distance yourself from work by spending a day at home, for example. Nowadays, this is more difficult because work and private environments mix. Still, you can try to physically distance yourself from work by putting away all your work stuff and deliberately going to a different room from where you work for a while. Besides physically distancing yourself from work, you can also mentally distance yourself by consciously engaging in other things.
Taking distance has many positive effects. For example, it again improves your mood. It also helps you be more satisfied with your life as a whole. It reduces the chances of burnout. In addition, some distance helps you perform well, and be proactive.
4. Social activities
Each person, of course, differs in how much energy he or she derives from social activities.
But for everyone, connecting with friends and family helps improve your mood, energy and well-being. It also increases your sense of belonging and improves your performance at work.
5. Physical activity (or sleep).
A quick run during your lunch break - does that make sense? Yes it does.
Engaging in physical activities during break time improves your mood and gives you energy. In addition, it improves your motivation and work performance. It also helps reduce fatigue. Don't feel like exercising? Taking a nap has the same positive effects!
6. Working pause
Everyone does this too sometimes: continue working during your (lunch) break, with or without a plate of food in front of you. This is not recommended!
First of all, it reduces your well-being. It also worsens your mood and causes poorer sleep. So a no go!
7. Negative reflection (on work).
Sometimes during your break you can't manage to break free from something unpleasant that happened at work earlier. This leaves you brooding and grumbling. Although this is very understandable, it is still good to avoid it.
Negative reflection during times when you are actually pausing can result in more health complaints and fatigue symptoms.
8. Reflect positively (on work)
Of course, the reverse is also possible. You had a great morning at work, and are still mentally working on it during your break. Very good!
Positive reflection reduces the risk of burnout and increases proactivity, creativity, helpfulness and willingness to learn.
With this in mind, try consciously pausing. Do you notice the physical and mental effects of the choices you make?
