Taking breaks is not always top of mind at work. The corporate world is relentless. Deadlines loom, emails pile up, meetings blur together, and the pressure to perform is constant. It’s like being caught in a never-ending race, always striving to reach the next milestone. It’s always pushing to achieve more. In my own experience, one of the hardest parts of navigating this demanding environment was juggling multiple tasks. All while under constant pressure to deliver. It was easy to get caught up in what feels like always “on,” always reacting, never truly switching off.

But I discovered a simple yet powerful tool for maintaining my well-being and maximising my effectiveness: taking breaks.

The Non-Negotiable Lunch Break

For me, taking my lunch break was sacred. No matter how busy I was. And no matter how many deadlines, I always ensured to take a proper break for lunch. If anyone tried to schedule a meeting over lunch, I would politely decline. A sandwich in front of the computer? Forget it.

I often had lunch on my own, not because I’m anti-social, but because I craved those moments of solitude. And they were like pockets of quiet amidst the noise and demands of the workday. These breaks allowed me to:

• Recharge my batteries: Stepping away from my desk and engaging in a different activity, even for a short time, helped me to recharge my mental and emotional batteries. It was like hitting the “reset” button, allowing me to return to my work with renewed focus and energy.
• Gain perspective: Taking a break from the immediate tasks allowed me to step back and gain a fresh perspective on my work. It’s easy to get lost in the details when you’re constantly in the thick of things. But by stepping away, I could see the bigger picture, identify potential problems, and come up with creative solutions. Often, those “aha!” moments would occur during these periods of quiet reflection.
• Reduce stress: Stepping away from the pressure cooker of work helped me to reduce stress and anxiety. It allowed me to calm my mind, release tension, and return to my tasks feeling refreshed and more focused.

Beyond the Lunch Break: The Power of the Pause

But the power of breaks extends far beyond the lunch hour. Sometimes it’s about incorporating short pauses throughout the day to reconnect with yourself, to clear your mind, and to recharge your energy. And so these pauses don’t need to be elaborate or time-consuming. They could be as simple as:

• Taking a five-minute walk: Stepping outside for a breath of fresh air and a change of scenery can do wonders for your focus and well-being. Even a short walk around the office or a quick stroll outside help you to clear your head, boost your energy, and return to your work with renewed focus.
• Practising mindful breathing: Taking a few deep breaths helps to calm your nervous system and reduce stress. When you’re feeling overwhelmed or anxious, simply focusing on your breath for a few minutes can have a profound calming effect.
• Listening to music: Listening to calming or uplifting music can shift your mood and boost your energy. Create a playlist of your favourite songs that help you to relax and recharge, and take a few minutes to listen to it during your break.
• Engaging in a quick meditation: Even a few minutes of meditation can help to quiet your mind and increase your awareness. There are many apps and online resources available that offer guided meditations for stress reduction, focus, and relaxation.

Prioritising Your Well-being: Making Breaks a Habit

The key is to prioritise your well-being. Recognise that taking breaks is not a luxury; it’s a necessity for sustainable performance and long-term success. When you prioritise your well-being, you’re not only taking care of yourself, but you’re also setting an example for your team and creating a more positive and productive work environment.

So, how can you incorporate more pauses into your workday?

• Schedule breaks in your calendar: Treat your breaks as important appointments and block out time for them in your schedule. This will help you to be more intentional about taking breaks and prevent them from being overlooked or squeezed out by other commitments.
• Set boundaries: Communicate your boundaries clearly to your colleagues and superiors. Let them know that you value your breaks and that you’re not available during those times. This might involve setting your status to “away” or “do not disturb” during your break times, or simply letting people know that you’ll respond to their messages or requests after your break.
• Be disciplined: It’s easy to get caught up in the flow of work and skip your breaks. Be disciplined about sticking to your schedule and prioritising your well-being. Remember that taking breaks is an investment in your productivity and effectiveness, not a distraction from it.
• Find what works for you: Experiment with different types of breaks and find what works best for you. Some people prefer short, frequent breaks, while others prefer longer, less frequent breaks. The key is to find a rhythm that supports your energy levels and helps you to maintain focus and productivity throughout the day.
• Create a supportive environment: Encourage your team members to take breaks as well. Create a workplace culture that values well-being and recognises the importance of rest and recharge.

Incorporate these strategies and make breaks a regular part of your workday. So that you will have a more sustainable, fulfilling, and productive work experience. With this you equip yourself better to handle the demands of leadership, maintain your well-being, and achieve your goals with greater ease and focus.

Connect with me on LinkedIn.