Intentional Rest: How to Take Breaks For Greater Productivity
Entrepreneurs are very good at hustling. Where others might need a little encouragement to put in the effort, self-starters are intrinsically motivated to push through daily challenges to achieve their goals. But it’s possible to get so focused that you forget to take care of yourself or miss the point at which your productivity starts to wane. Contrary to popular myth, the secret to success isn’t always to try harder. Often, it’s to try with more intention. Working with intention involves staying aware of your productivity levels and making conscious adjustments to keep moving forward without burning out. When you’ve been pushing hard and hit that point of diminishing returns, it’s time to take a break.
Why is taking breaks effective?
You’ve likely lived some version of this scenario: You’re stuck on a project and decide to call it a night. The next morning, you revisit the problem, and the solution comes to you quickly and naturally.
This is a common human experience, but the benefits of taking breaks are now confirmed by research as well. According to studies cited in the Harvard Business Review , stepping away from work for short, strategic breaks actually increases productivity in the long run.
This has to do with energy management. Your brain is like a battery. As you use it, the energy reserve runs down. Breaks give your brain much-needed time to recharge so you can stay productive longer. If you don’t take breaks, you start running a deficit much like a sleep deficit.
Other than energy management, one of the greatest advantages of breaks is the work your brain continues to do in the background while you’re resting. When you step away from that task you’re stuck on, your brain keeps problem-solving on a subconscious level, trying different keys in the lock until one of them fits. This is how you’re able to go to sleep stuck and wake up in the morning with a solution. The time you spend away from work can often be as valuable for creative thinking as the time you spend actively engaged on a project.
How do you know when to take a break vs. push through?
You might wonder if taking a break is just another form of procrastination. While procrastination is often an unconscious response to overwhelm, taking a break is a proactive step you can take to keep yourself productive while listening to your needs and prioritizing well-being. In a recent article, we discussed how you can actually leverage procrastination to get more done.
While the answer to procrastination may sometimes be to push through and get started even when you don’t feel like it, taking regular breaks can help you avoid the overwhelm that triggers procrastination in the first place. That’s why it’s a good idea to build in regular breaks and get into the habit of taking them, even when you don’t feel the immediate need. The habit of break-taking helps you keep your mental battery in the green and avoid the sort of energy deficit that leads to spinning your wheels.
In the spirit of mindfulness and intentionally, it’s also helpful to check in with yourself periodically to see if you’re still being productive or if you’re hitting that point of diminishing returns. If you find yourself in the second situation, it’s likely time for an unscheduled break. Flexibility is key here, and this is one of the great benefits of being an entrepreneur – you don’t have to ask anyone’s permission; you get to evaluate your wellness needs and make decisions accordingly.
How frequently should you take a break?
There’s a whole science around how to take breaks at the most effective intervals. According to studies cited by FlexJobs , research indicates that working in 75-90-minute increments followed by a 15-minute break is most effective for the majority of people.
If you prefer shorter work stints, try the Pomodoro Technique , playfully named after the Italian word for tomato (the developer had a tomato-shaped timer). This method entails focusing intently for 25-30 minutes at a time followed by a 2-3 minute break.
When it comes to scheduling breaks, it’s best to pay attention to your personal attention span and use that to determine how frequently to pause. The key is to take your breaks regularly and keep them brief. If you step away for a short period, your brain will keep working on the solution while you’re resting. If you step away for too long and get distracted with something else, you’re more likely to lose traction.
What are some effective ways to take a break?
Not all breaks a created equal. For the best results, focus on quality activities that rejuvenate you and help you return to work refreshed. Here are some ideas to get you started:
Use easy tasks as breaks from harder tasks.
While multi-tasking (now known as task-switching) is no longer considered an effective productivity method, it can be very helpful to shift gears entirely when you’re feeling too tired for those more brain-intensive activities. One way to do this is to organize your tasks by priority and difficulty. You can tackle those challenging, high-priority items when your energy is high, and then shift to lighter tasks as your momentum decreases. This way you keep all the pieces moving forward while managing your energy effectively.
Move your body.
Do yourself a favor and use those breaks to stretch, take a walk, meditate, or simply breathe. You know you need this anyway, and your breaks provide the perfect opportunity. Moreover, research consistently shows that physical activity, even in short stints, can improve mood and overall brain function.
Fuel up.
Don’t forget to stay hydrated and energized. Take your breaks as a cue to make that warm cup of tea or grab an energy bar. If you need inspiration for quick, nutritious meals on the go, check out this article from our blog.
Step away from the screen.
It may be tempting to default to scrolling, texting, or checking email as your break, but this doesn’t actually give your brain the most meaningful rest. The type of emotional demands involved in these activities is often too similar to those of the task before it to let the brain recharge.
Take the long view.
Working on a screen for long periods of time also contributes to eye strain and tunnel vision. While you’re away from your desk and phone, take the time to look out a window or, even better, step outside and see what the weather’s doing. A few minutes of looking into the distance, especially if there’s anything green around, can give your eyes a chance to recalibrate from the near-range strain of screen work.
Time for a cat nap.
This suggestion comes to you courtesy of Goose and Nox, the furry members of our team! While sleeping for long periods during the day can disrupt nighttime sleep cycles, short power naps can restore energy and give you a second wind. And if you’re up late burning that midnight oil, keep in mind that you might actually get more done by going to sleep and letting your brain do some problem-solving overnight.
Spend time with friends (including furry ones)!
Here’s another suggestion bearing the Goose and Nox stamp of approval. A few minutes playing with your fur babies or a quick conversation with a friend can go a long way to reduce stress and restore positive mood during the work day. Supportive social interactions boost oxytocin, which is that warm fuzzy hormone that benefits mood regulation, encourages pro-social behavior, and improves positive communication – all qualities that will help you perform better and enjoy your work more.
Give yourself the biggest break of all by automating your systems and delegating to trusted partners.
We understand it can feel impossible to slow down, take breaks, and work with intention when you’ve got so much on your plate. And yet, taking breaks is exactly what you need to work more effectively and sustainably. That’s why our top recommendations for establishing an intentional, well-balanced work-life balance are to automate and delegate.
Automations buy back valuable time for rest by streamlining routine tasks. Some of our favorites are Honeybook for customer relationship management and FloDesk for setting up email marketing campaigns. And when you don’t have the bandwidth to research or set up the systems that will save you energy in the long run, you know it’s time to delegate.
Luneer Mgmt exists to help you get your business running in ways that work best for you. We specialize in selecting, implementing, and maintaining automations customized to your business needs. We help you reclaim your time so you can work less and achieve more. To learn more about how our services can give you your next big break, reach out for a consultation today.
WRITTEN BY: DEBORAH STEVENSON