The importance of regular breaks at work

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As hustle culture is becoming more and more popular, it's easy to buy into the myth that powering through work without breaks is the secret to getting more done

We've all been there: pushing through fatigue, eyes glued to the screen, thinking that if we just keep going, we’ll cross the finish line faster. But skipping breaks doesn't make you more productive; it works against you. 

When you step away, even for a few minutes, you give your brain the chance to reset, which helps you come back sharper and more focused. You could use those few minutes to practice mindfulness with deep breathing exercises. Or you could even do a bit of exercise to increase productivity.   

Let’s dive into why breaks are crucial for long-term success and explore how HR can help create a workplace culture that embraces and encourages regular pauses throughout the day. 

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The science behind taking regular breaks at work 

Regular breaks are essential for optimal brain function. A growing body of research shows that our brains aren’t wired to maintain constant focus for extended periods. According to The Wellbeing Thesis, taking regular breaks at work significantly boosts both wellbeing and productivity. These breaks help reduce stress in the workplace, maintain performance, and increase energy levels, leading to better overall health and a more sustainable work routine. 

So, why are breaks so effective? It all comes down to how our brains operate. Our minds function in two primary modes: focused and diffused. The focused mode is what we use when we’re deeply concentrating on a task, whether that’s crunching numbers, writing a report, or solving a complex problem. But this intense focus can only be sustained for around 25-30 minutes on average before our mental resources start to deplete. 

This is where the diffused mode comes into play. When we step away from our work, our brains shift into a more relaxed state. One where ideas can flow more freely, and connections between seemingly unrelated thoughts are more likely to occur. It’s in this diffused mode that some of our best ideas often emerge, like when you suddenly solve a problem while taking a shower or going for a walk. By taking breaks, we allow our brains to toggle between these two states, facilitating better problem-solving, sparking creativity, and ultimately enhancing our productivity when we return to the task at hand. 

The Pomodoro Technique is a great time management strategy that balances focused and diffused modes of thinking. You focus on a task for 25 minutes, then take a 5-minute break. These breaks encourage the diffused mode to take over, helping you process information subconsciously and often leads to insights or solutions to problems that you may have missed during the focused work. This back-and-forth between working and resting makes tasks feel easier and helps you get more done without feeling overwhelmed. 

Regular breaks at work: your rights  

In the UK, workers have specific legal rights when it comes to taking breaks during their working day. According to the Working Time Regulations 1998, if you work more than six hours a day, you're entitled to at least one uninterrupted 20-minute rest break. This could be a tea break, lunch, or just time to step away and recharge. Workers are also entitled to 11 consecutive hours of rest between working days, so there’s adequate downtime between shifts. These regulations are in place to protect your wellbeing and ensure that you're not overworked. 

While the law sets the baseline, individual company policies might offer more generous break times or have specific guidelines on how and when breaks should be taken. It’s important to familiarise yourself with your company’s policies, which are usually outlined in employee handbooks (typically available on your intranet or through your HR software). Understanding these policies not only ensures that you’re taking full advantage of your entitlements but also helps you navigate and advocate for a healthier work-life balance. 

Top five benefits of taking regular breaks at work 

  1. Breaks help you to process and retain information

Sometimes we solve our most difficult problems when we’re in a diffused state. For example, how many times have you thought of a great idea when you’re daydreaming in the shower? Next time you have a difficult problem to solve, try letting your brain wander and find its own solution, instead of forcing yourself to find the answer.  

  1. You’ll get a better sense of the bigger picture

When you’re focused on the minutiae of a complex task, it’s all too easy to lose sight of the bigger, more strategic picture. Take a break, step back, and reassess your goals and priorities to make sure that you’re giving your attention to the right tasks and projects. Being able to see this broader view is particularly important for managers, who need to maintain their focus on strategic goals and not be distracted by process-driven tasks that could be delegated to other members of their team.  

  1. You’ll be more creative

“Never taking a break from very careful thought work actually reduces your ability to be creative,” says Kimberly Elsbach, a management professor at the University of California, Davis. “It…exhausts your cognitive capacity and you’re not able to make the creative connections you can if your brain is more rested. If you’re skipping lunch to continue to push forward in a very intense cognitive capacity, then you’re probably not doing yourself any favours.” Giving your brain time to rest and recharge – just as an athlete would allow their body to rest after a race or training session – will energise you for the next task ahead.  

  1. Breaks can help you cultivate healthier habits

When you’re busy and stressed, healthy habits – such as eating nutritious meals, exercising, and getting plenty of sleep – can easily fall by the wayside. Taking a proper lunch break gives you time to incorporate these healthy habits into your normal working day, whether that’s making time to prepare and eat a meal that’s packed with fruit and vegetables (rather than grabbing a store-bought sandwich or ready meal) or running or walking outside. You could even try to squeeze in a 20-minute nap, which will clear space in your working memory for new information, and help you commit new knowledge to your long-term memory. 

Taking regular breaks away from your computer or smartphone screen can also help to prevent computer vision syndrome, which commonly manifests as eye strain and headaches. Medical professionals recommend looking away from your screen every 20 minutes and looking at something around 20 feet away for 20 seconds.  

  1. Taking regular breaks helps you be more productive

Instituting a schedule of regular breaks will also give you a series of mini deadlines to work towards, which can spur you on to finish a task more quickly. And all the benefits of regular breaks that we’ve already discussed – helping you to retain information, understand the bigger picture, cultivate your creativity, and embrace healthier habits – will ultimately combine to enable you to work more productively and effectively. 

As essayist Tim Kreider noted in the New York Times in 2012: “Idleness is not just a vacation, an indulgence or a vice; it is as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets… It is, paradoxically, necessary to getting any work done.” 

Effective activities for maximising your breaks 

To truly make the most of your breaks, engage in activities that allow your mind and body to recharge. Here are a few simple yet powerful ways to use your break time effectively: 

  • Meditation: even just a few minutes of mindfulness meditation can work wonders for clearing your mind and reducing stress. Apps like Headspace or Calm offer guided sessions that are perfect for a quick mental reset 
  • Walking: a brisk walk, especially outside, can boost your mood, increase creativity, and help you return to work with a fresh perspective. Walking also gets your blood flowing, which is great for both your physical and mental wellbeing 
  • Stretching: sitting at a desk all day can lead to stiffness and discomfort. Taking a few minutes to stretch can improve circulation, reduce muscle tension, and help prevent strain injuries. Simple stretches for your neck, shoulders, and back can make a big difference 
  • Power naps: if you’re feeling particularly drained, a short nap (10-20 minutes) can rejuvenate you and enhance cognitive performance. Just be sure to keep it brief so you don’t wake up groggy 
  • Creative breaks: engage in something creative that’s unrelated to your work, like doodling, playing an instrument, or even brainstorming ideas for a hobby. These activities can help your brain switch gears and return to work with renewed energy 

Creating a break-friendly work culture 

A break-friendly culture starts with leadership. When managers and team leaders model the behaviour, it normalises the practice across the organisation. This can be reinforced through policies that allow flexibility in how and when breaks are taken, ensuring that employees feel empowered to step away without fear of judgment or negative repercussions. 

Such a culture can be a significant factor in employee retention and satisfaction. When workers know their employer values their health and wellbeing, they’re more likely to stay committed, feel loyal, and perform at their best. It’s about creating an environment where productivity and care for the individual go hand in hand. 

Several forward-thinking companies have implemented successful break policies that have not only boosted employee satisfaction but also enhanced overall productivity: 

  • Google: known for its innovative workplace practices, Google has long been a leader in encouraging breaks. The company provides nap pods, on-site gyms, and outdoor spaces where employees can take time to recharge. Google understands that these breaks are vital for maintaining the creativity and innovation that the company is known for 
  • Deloitte: this global consulting firm introduced a “Wellness Room” policy in several of its offices, offering spaces where employees can meditate, stretch, or simply take a moment to decompress. Deloitte also promotes flexible work hours, allowing employees to manage their time in a way that suits their personal and professional needs, which includes taking breaks when necessary 
  • Etsy: Etsy has embraced a holistic approach to employee wellbeing, incorporating yoga classes, mindfulness training, and designated break spaces into their offices. The company’s culture encourages employees to take time for themselves, whether it’s through a short walk or a creative activity, ensuring they return to work feeling refreshed and inspired 
  • Buffer: Buffer, a social media management company, has adopted a remote-first work culture that emphasises trust and flexibility. Employees are encouraged to take breaks whenever they need them, without the constraints of a rigid schedule. Buffer’s policy of unlimited paid time off, combined with its focus on work-life balance, helps to create a supportive environment where breaks are seen as a natural and necessary part of the workday 

These examples illustrate how a proactive approach to break policies can lead to a happier, healthier, and more productive workforce. By fostering a culture that encourages regular breaks, companies not only support their employees' wellbeing but also create a more dynamic and innovative workplace. 

What we’re doing at Ciphr to promote regular breaks 

At Ciphr, we're committed to creating a break-friendly culture that prioritises employee wellbeing. Our Self-Care Fridays, where employees enjoyed a day off once a month during the summer, reflect our belief in the importance of taking time to recharge. We’ve also introduced Meeting-Free Fridays, so that our colleagues can focus without the pressure of unnecessary meetings. And our new office, designed to support our mostly hybrid workforce, offers plenty of space for breaks, which are actively encouraged. These initiatives reflect our efforts to cultivate an environment where wellbeing and productivity go hand in hand. 

The power of taking regular breaks at work 

By allowing yourself to step away from your work, you give your brain the chance to recharge, improve focus, and tackle tasks with renewed energy. Whether it's through meditation, a quick walk, or simply stretching, these small pauses can lead to big improvements in how you feel and how you perform. 

And now’s the perfect time to start integrating breaks into your daily routine. It’s a simple change that can make a world of difference. Not only will you see an uptick in your productivity, but you’ll also find yourself feeling less stressed and more satisfied with your work. 

If you’re finding it challenging to stay as productive as you would in the office, this eLearning course can help. Designed specifically for remote workers, it covers everything from creating a productive home office environment to maintaining healthy work routines.