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Refresh and Excel: The Secret to Wellbeing and Performance at Work

In our busy work lives, it's easy to overlook the importance of taking breaks. However, breaks are essential for our overall wellbeing and performance. Today we will look into the upside of breaks, suggest effective types of breaks, discuss the ideal length and timing, provide tips for finding suitable break locations, and offers ideas for break activities. We'll also share strategies for managers and organizations to encourage and support regular breaks. By prioritizing breaks, we can create a more productive and enjoyable work culture.



Break time at work

Why are breaks beneficial for well-being and performance? Taking breaks at work has numerous benefits for both our physical and mental wellbeing. Here are a few reasons why regular breaks are so important:

  • Improved focus and productivity: Breaks prevent mental fatigue, helping us stay focused and perform tasks more effectively.

  • Reduced stress and burnout: short breaks provide a chance to relax and recharge, leading to lower stress levels and increased job satisfaction.

  • Enhanced creativity and problem-solving: Stepping away from work allow our minds to process information and find fresh perspectives, boosting creativity and problem-solving abilities.

  • Better physical health: Frequent breaks that involve movement or stretching can improve blood circulation, reduce discomfort, and counteract the negative effects of extended sitting.

What types of breaks are more effective for well-being and performance? Different types of breaks work better for different individuals, but here are some effective options to consider:

  • Quick and frequent breaks: Taking short breaks every hour or two helps us maintain focus and avoid mental exhaustion.

  • Microbreaks: These brief pauses of a few minutes involve simple activities like deep breathing, stretching, or giving our eyes a break from screens.

  • Restorative breaks: Longer breaks of 10-20 minutes that include physical activities, such as taking a walk, can boost our energy levels, improve our mood, and enhance cognitive functioning.

Break length and timing: The optimal length and timing of breaks depends on factors like the nature of our work and personal preferences. Research suggests that shorter breaks of 5-15 minutes are more effective, as they provide relaxation and mental rejuvenation without disrupting workflow. When it comes to timing, it's best to strategically schedule breaks between mentally demanding tasks or during natural energy lulls for maximum benefit.

Location of breaks: Choosing a suitable break location is key to creating a relaxing environment. Ideally, separate break areas should be available to help us mentally disconnect from work. Whether it's a quiet corner, an outdoor spot, or a designated break room with comfortable seating, finding a change of scenery can refresh us and promote relaxation. Additionally, access to natural light and some greenery can amplify the rejuvenating effects of breaks.


Break activities: Engaging in activities during breaks that encourage movement, relaxation, or social interaction can significantly improve our well-being and performance. Here are some friendly ideas to consider:

  • Physical exercise: Stretching, going for a short walk, or doing light exercises can boost our energy levels and improve our mood.

  • Mindfulness or meditation: Practicing simple mindfulness exercises or guided meditation can help us focus, reduce stress, and enhance our mental well-being.

  • Social interactions: Taking breaks with colleagues, chatting, or having friendly conversations can strengthen relationships and create a sense of camaraderie.


Break spaces in office

What can managers and organizations do to encourage breaks?

Creating a culture that values and promotes breaks requires proactive efforts from managers and organizations. Here are some friendly strategies to consider:

  • Emphasize the importance of breaks: Educate employees about the benefits of taking breaks and debunk any misconceptions that breaks are unproductive.

  • Lead by example: Managers should take regular breaks themselves to set a positive example and encourage employees to do the same.

  • Schedule dedicated break times: Incorporate scheduled break times into work schedules, ensuring employees have designated moments for relaxation and rejuvenation.

  • Create break-friendly spaces: Designate specific areas where employees can comfortably take breaks, equipped with amenities that promote relaxation.


Taking breaks at work is not a luxury but a necessity for our well-being and performance. By understanding the benefits of breaks, exploring effective break types, optimizing break length and timing, finding suitable break locations, and encouraging beneficial break activities, both individuals and organizations can enjoy increased focus, reduced stress, and improved overall productivity. By embracing a culture that values and supports breaks, we can create a healthier and more successful work environment.

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