Career Advice

What Are the Benefits of Taking Breaks and How to Do It Right?

June 11, 2024

Taking regular breaks throughout your workday is essential for maintaining productivity, creativity, and overall well-being. Breaks help prevent burnout, reduce stress, and improve focus. Here’s a look at the benefits of taking breaks and some tips on how to do it right:

Benefits of Taking Breaks

1. Increases Productivity

Taking regular breaks helps prevent mental fatigue and sustain productivity levels. Short breaks allow you to return to your tasks with renewed energy and focus, leading to more efficient and effective work.

2. Enhances Creativity

Stepping away from your work can spark creativity and fresh ideas. Breaks give your brain a chance to process information subconsciously, often leading to creative insights and problem-solving breakthroughs.

3. Reduces Stress

Regular breaks help reduce stress by giving you time to relax and recharge. This can lower cortisol levels and promote a sense of calm, which is essential for maintaining mental health and well-being.

4. Improves Focus and Concentration

Working for extended periods without a break can lead to diminished focus and concentration. Breaks help restore your attention and prevent the decline in performance that comes with prolonged task engagement.

5. Prevents Burnout

Taking breaks is crucial for preventing burnout. Regular rest periods allow you to manage your workload more sustainably, reducing the risk of physical and emotional exhaustion.

6. Boosts Physical Health

Breaks that involve physical movement can reduce the risks associated with sedentary behavior, such as back pain and cardiovascular issues. Stretching, walking, or other light activities during breaks can promote better physical health.

7. Enhances Job Satisfaction

Regular breaks contribute to higher job satisfaction by making the workday more manageable and enjoyable. Employees who take breaks are generally happier and more engaged in their work.

How to Take Breaks the Right Way

1. Schedule Regular Breaks

Plan your breaks throughout the day. The Pomodoro Technique, for example, recommends working for 25 minutes and then taking a 5-minute break. After four cycles, take a longer break of 15-30 minutes.

2. Step Away from Your Workspace

Physically move away from your desk or workspace during your break. A change of scenery can help refresh your mind and body. Go for a walk, get some fresh air, or move to a different room.

3. Engage in Relaxing Activities

Use your breaks to engage in activities that help you relax and recharge. This could include reading a book, listening to music, meditating, or practicing deep breathing exercises.

4. Incorporate Physical Activity

Incorporate some form of physical activity into your breaks. Stretching, walking, or doing light exercises can improve circulation, reduce muscle tension, and boost your energy levels.

5. Stay Hydrated and Nourished

Use your breaks to hydrate and have a healthy snack. Staying hydrated and well-nourished is important for maintaining energy levels and cognitive function.

6. Limit Screen Time

Avoid spending your break time on screens. Instead, engage in activities that give your eyes and brain a rest from digital devices.

7. Practice Mindfulness

Mindfulness practices, such as meditation or deep breathing, can be highly effective during breaks. They help reduce stress, improve focus, and promote a sense of calm.

8. Connect with Others

Take the opportunity to socialize with colleagues during your breaks. Building relationships and having casual conversations can boost your mood and provide a mental break from work tasks.

9. Avoid Work-Related Tasks

Resist the temptation to check emails or do work-related tasks during your breaks. A true break involves stepping away from work completely to give your mind a rest.

10. Listen to Your Body

Pay attention to your body’s signals. If you feel tired or mentally drained, take a break, even if it’s outside your scheduled break time. Listening to your body helps maintain overall well-being and productivity.


Taking regular breaks is essential for maintaining productivity, creativity, and overall well-being. By scheduling regular breaks, stepping away from your workspace, engaging in relaxing and physical activities, and practicing mindfulness, you can maximize the benefits of your break time.

At Ascent Global Partners, we understand the importance of effective break-taking and offer personalized support and guidance to help you optimize your work habits. Contact us today to learn how we can assist you in improving your productivity and well-being through effective break-taking strategies.

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