People often think that they are too busy to take breaks during the day and that they are a waste of time. In actuality they allow you to come back rejuvenated and with more focus. This leads to an increase in performance and productivity. Here are some additional benefits of taking breaks:

• Improves mental health

• Increases job satisfaction

• Increases motivation

• Improves decision making

• Increases creativity

How long should you work before taking a break?

The data ranges on this. One study found that employees performed best with 52 minutes of work and then a 17-minute break. Other experts recommend shorter or longer work periods. The Pomodoro Technique uses 25-minute of work and 5-minute breaks. Then a 15-30 minute break after four rounds. I recommend that you experiment and see what works best for you. You can try working for anywhere from 25-90 minutes. Then for the break, it can be anywhere from 5-20 minutes. See what works best for you for the break time as well.

Here are 4 keys to taking breaks:

1. Get up and move! This is a really big one. Chances are you were just sitting at your desk. By moving you are releasing chemicals in the brain that will help with focus and alertness. This way when you come back you will be more productive. It is also good for your physical and mental health. You may choose to walk, dance, shake out your body, stretch, jump, or do any other activity that requires movement. Avoid sitting at your computer and checking social media during this time.

2. Take your mind off work. On your breaks be fully present with what you are doing. This way your mind will be rested when you come back to work. It can also help give you a fresh perspective on what you were just working on. You are also developing your mindfulness skills by being present during this time. 

3. Use a timer. This is another thing that you can experiment with to see if it helps your productivity and is something that you enjoy. I use an app called Focus Keeper. It will automatically set it to 25 minutes of work and 5-minute breaks. You can adjust the time for shorter or longer sessions.  

4. Get outside. Getting some sunshine and fresh air is important for your health and has also been shown to help with productivity. On at least one of these breaks makes sure to get outside.

If you aren't currently using breaks then I highly recommend that you give it a try. And if you are in a leadership position then encourage your team to do it as well!