5-Science Backed Ways To Take Better Breaks
Take Better Breaks To Optimize Your Workflow
Whether you’re studying for a master’s exam, plugging away at your bottomless inbox, or locked into endless projects, you might feel as though you don’t have a moment to spare when it comes to accomplishing all that’s on your plate.
It’s understandable to feel overwhelmed with a busy schedule and lofty workload. Taking time away from your to-do’s might feel counterintuitive.
In fact, taking breaks in your workday is imperative for sustaining your productivity, decision making skills, and ability to quickly absorb information. Hack into your highest potential by designating space within your workload to reset and recalibrate.
Here are 5-science backed ways to efficiently integrate breaks into the day, optimizing productivity and mental stamina.
Give Your Eyes a Break
In a screen-heavy culture, our eyes tend to become strained after long periods of time at a computer. Here are a few ways to give your eyes a well-deserved break in the day.
Close your eyes for 30-seconds every few hours
Practice the 20-20-20 rule. Every 20-minutes allow your eyes to focus on something at least 20 feet away for 20-seconds
Give Your Mind a Break
With the constant flow of information all day long, it’s imperative to give the brain an opportunity to rest, allowing space to digest and absorb. Here are a few ways to give your brain a break.
Complete an activity that takes little mental effort. Water the plants, clean up your area, grab a glass of water or healthy snack
Practice a guided meditation to quiet your thoughts and clear the mind
Refuel Your Body And Brain With a Healthy Snack Break
Making smart snack choices throughout the day is a great way to take an efficient break. According to University of Roehampton researcher Leigh Gibson, your brain works best with a consistent level of glucose in your blood of around 25 grams. Here are a few snack choices to keep your mental tank full and glucose balanced.
Peanut butter and banana provide around 25 grams of glucose plus protein for cognitive enhancements
Apples, blueberries, walnuts and almonds are great choices for snackable brain food
Give Your Body a Movement Break
Have you heard the statement, “sitting is the new smoking”? According to a study out of the American Heart Foundation, people who sit the most versus people who sit the least have a 112% higher risk of diabetes, 147% higher risk of heart attacks and strokes, and 49% higher risk of death in general. Here are a few ways to give your body a break from sitting.
Take a stretch or movement break right at your workstation
Take a walking break outdoors or dance break at your desk
Plan Your Breaks To Make Sure They Happen
The best way to take better breaks, is to actually take them! Commit to making breaks a part of your daily routine. Here are a few ways how.
If you’re scheduling a meeting, make it 20 minutes or 50 minutes to allow 10-minutes afterwards for a break
Schedule your breaks into your weekly calendar so that the time is booked on your behalf
Improve decision making skills, mental stamina, and overall productivity by taking better breaks. Check out Take a Breather On Demand for support. Visit our partners The FruitGuys below to learn more.