Dedicated work breaks have become increasingly elusive over recent years. Now, more than half of Londoners eat lunch at their desks, barely pausing to digest their quickly scoffed sandwiches. Employers who inevitably benefit from this arrangement aren’t exactly in a rush to change things, but there’s a whole wealth of emerging evidence to suggest that desk breaks, or skipped breaks, are bad news from a wellness standpoint.
Without the chance to slow down, workers are left in an ‘always on’ state of anxiety, which can impact everything from concentration to physical and mental health. Studies also consistently reveal that workers are less productive without a break, both because of frazzled brain connections and generally low morale.
But, if you’ve adjusted to this haphazard approach to breaks until now, you might not be fully aware of how to change things. In fact, the idea of finding peace during your work breaks might seem entirely alien to you. But, trust us when we say that peaceful break times are possible during your working day, and we’re going to consider how you can tap into them.
# 1 – Leave Your Desk
As mentioned, an astounding amount of UK workers now take ‘desk breaks’ that barely even see their eyes leaving their screens as they eat. This is one of the worst things you can do for everything from your digestion to your mental outlook, and it’s a habit you can move past by always making an effort to leave your desk at regular break intervals.
Even just a walk to the breakroom is going to get you away from work, get your body moving, and hit the mental refresh switch. Ideally, though, you should aim to get outside as often as possible when break time rolls around. Spending time in nature can have a huge impact on your body and headspace, causing your stress reactions to slow right down, and allowing you to take some much-needed deep breaths. There’s also evidence to suggest that spending time outside during the day can help you to sleep better at night, which is guaranteed to have a knock-on effect for how happy and content you feel at all times.
# 2 – Switch off Phone Notifications
The ability to leave your work computer behind is another tempting reason to get outside. Unfortunately, if you work in a fast-paced industry, you may still struggle to switch off due to an endless barrage of phone notifications. Even if you don’t jump in and answer emails as they arrive in your inbox, seeing even small notification snippets of what’s being said is going to prevent you from finding peace. This could even see your relaxation replaced with an on-edge feeling that has you rushing back to work before you’re truly ready.
However, it’s vital to remember that you’re legally entitled to take a break. Neither your boss nor your clients can contest that, meaning you can simply turn off your phone notifications at this time. Even if the office burns down, you don’t need to know about it until you’ve taken five, caught your breath, and fully refreshed your mind before it’s time to jump back into the fire.
# 3 – Find Your Own Ways to Recalibrate
Everybody relaxes in different ways, so it’s also worth taking a little time to discover the best personal options for recalibrating on your break. In some instances, simply listening to the bird song and sitting still outside for a while could be all it takes to make yourself calmer. Or, you may find that you need a slightly more dedicated form of breaktime mindfulness, like quick meditation and breathing sessions.
For some people, too much stillness simply leaves more time to worry about what’s waiting for them when they return to work. If this sounds like you, then try something which will both relax you and keep your mind occupied, such as reading a book or playing a quick game of solitaire. These activities are particularly great if you have a busy afternoon ahead, as they can sharpen your mind and thinking skills. You may also find that, as you’re concentrating on that solitaire game, work solutions start solidifying themselves in your mind ready for you to discover late ron.
Alternatively, you may find that too much literal peace during your breaks doesn’t necessarily result in the mental peace you’re searching for. In that instance, don’t be afraid to head to bustling locations like coffee shops, or make the most of this opportunity for socialisation that could bring you out of your stuffy workspace.
# 4 – Connect With Someone Outside of Work
Speaking of socialisation, it’s often worth connecting with someone outside of work during your breaks. This might seem like a shame, as shared breaks are a great way to connect with your colleagues, and we’re certainly not saying that you should always shun your fellow team to talk with someone else. Still, it’s well worth broadening your lunch break socials on at leas the odd occasion.
The sad fact is that, if you’re spending every break with colleagues, you’re probably spending the whole time talking about work. This has its benefits for helping you feel supported/unburdened, but it’s also a lot more work noise during what should be a peaceful break.
By sometimes meeting up with an out-of-work friend or family member during your breaks, you can move away from work-centric conversation. Instead, you’ll likely talk about all of the other unrelated lifestyle things that connect you to that person, allowing you to finally get your head out of a work-centric focus and ensuring a complete mental refresh right at the heart of your working day.
Takeaway
It’s not enough to simply make sure you’re setting aside time to eat something during the working day, you should also seek peace during your break so you can fill your working cup back up. Whether you get away from your desk or reconnect with an old friend, these top tips are sure to see you stepping back into the office with a smile.
MindOwl Founder – My own struggles in life have led me to this path of understanding the human condition. I graduated with a bachelor’s degree in philosophy before completing a master’s degree in psychology at Regent’s University London. I then completed a postgraduate diploma in philosophical counselling before being trained in ACT (Acceptance and commitment therapy).
I’ve spent the last eight years studying the encounter of meditative practices with modern psychology.