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How to Take Better Breaks at Work According to Research

Boost Productivity and Well-being with Effective Work Break Strategies

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In today's fast-paced work culture, the concept of taking breaks often falls by the wayside. Many employees feel compelled to work non-stop, mistakenly believing that pushing through without breaks leads to increased productivity.


However, research shows that this approach is counterproductive and can negatively impact both productivity and overall well-being.


By incorporating evidence-based strategies into your work routine, you can optimize your breaks to reap the benefits of improved performance and a healthier work environment.

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Studies have consistently shown that taking regular breaks throughout the workday leads to enhanced productivity. According to a study published in the Journal of Applied Psychology, brief breaks during demanding tasks can prevent mental fatigue and increase focus and concentration.


When individuals engage in uninterrupted work for extended periods, their performance tends to decline, leading to decreased efficiency and lower quality output.


In addition to boosting productivity, taking effective breaks at work is essential for maintaining overall well-being. A research study conducted at Baylor University found that employees who took regular breaks reported higher levels of job satisfaction and lower levels of burnout.


These individuals also experienced reduced stress levels, increased creativity, and improved problem-solving abilities. Incorporating breaks into your work routine can help prevent physical ailments associated with prolonged sitting and reduce the risk of musculoskeletal disorders.


So, how can you take better breaks at work? Here are some evidence-based strategies to consider:

  1. Microbreaks: Rather than waiting for scheduled breaks, take short, frequent microbreaks throughout the day. These brief pauses, lasting a few minutes, allow you to recharge and refocus. Stand up, stretch, take a walk around the office, or engage in a quick mindfulness exercise to clear your mind.

  2. Physical activity: Incorporate physical activity into your breaks whenever possible. A study published in the Journal of Occupational and Environmental Medicine found that employees who engaged in physical exercise during breaks experienced increased energy levels and improved mood. Consider going for a walk, doing some stretches, or engaging in a brief workout routine to reap these benefits.

  3. Mental detachment: During your breaks, make an effort to mentally detach from work-related thoughts. Engage in activities that help you relax and switch off from the demands of your job. Read a book, listen to music, meditate, or engage in a hobby that brings you joy. This mental break will rejuvenate your mind and improve your ability to focus when you return to work.

  4. Social interaction: Use your breaks as an opportunity to connect with colleagues. Social interactions can provide a sense of belonging, boost morale, and create a more positive work environment. Grab a coffee with a coworker, have a brief chat, or engage in a collaborative activity during your breaks.

By implementing these evidence-based strategies, you can optimize your work breaks and unlock the benefits of increased productivity and improved well-being.


Remember, breaks are not a luxury; they are an essential part of maintaining a healthy work-life balance. Prioritize your well-being by incorporating regular and effective breaks into your daily routine.


In conclusion, research clearly indicates that taking better breaks at work can lead to enhanced productivity and overall well-being. Don't underestimate the power of effective breaks in revitalizing your mind, boosting creativity, and fostering a healthier work environment.


By implementing the evidence-based strategies outlined above, you can take control of your work breaks and pave the way for greater success and satisfaction in your professional life.

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