Do you need a break?

How to know and how to choose a restorative break-time activity

As I sat down to write, a peculiar thing happened. I felt a twinge of resistance, as if crafting a new post was daunting. My shoulders tensed and I glowered at my computer.

That’s unusual. Mostly, writing energizes me. So today’s resistance spoke volumes. I needed a break. 

So I allowed myself a coffee and a walk. Then I returned to write about the importance of breaks.

Respecting our energy limits is essential.

I’ve not been the best at this in the past. I have a knack for ramping up my efforts just when I need to step away and grant myself space to breathe and think. I’ve learned this the hard way—through utter exhaustion. 

Or say, the time I glued myself to my laptop on a hotel roof, yet made no progress for an entire day. The ocean below called my name, but I wouldn’t let myself get up till I got something done. Only I never did. By keeping myself in limbo, I wasted hours of potential fun while building my work frustration sky high. 10/10 don’t recommend.

We're not invincible. Our minds and bodies require recharge. And recharge comes from activities like play, reflection, downtime, connection, physical activity, and sleep.

Trust me, embracing moments of respite can work wonders. They help us rediscover our passion, rekindle our creativity, and reignite our motivation.

The Benefits of Breaks

Breaking when you have work to do may seem unproductive. But here’s the thing: because of our fluctuating energy levels, all hours are not equal. An hour of productive energy can equal hours of effort when fatigued.

A meta-analysis of scientific studies on micro-breaks of less than ten minutes, revealed they increase the vigor with which you work when you return. And slightly longer breaks increase productivity in clerical or creative work, even if they reduce work time.

Less work + more breaks = more and better output + happier you!

BCG consultants who took predictable time off were more focused and energized. Team members felt respected for holding boundaries, job satisfaction rose, and people planned to stay with the firm longer.

In another study, managers couldn't distinguish consultants who worked 80 hours a week from those who only pretended.

Besides, productivity falls after 40 hours of work per week, according to Stanford research. There’s a steep decline after 50 hours, and a hard stop at 55. Seventy hours a week yields the same output as 55.

And even shorter work weeks lead to higher productivity, according to various pilot tests. Thirty-five hours was enough to finish the same amount of work as 40 hours, in an Iceland study of 2500 people from 2015 to 2019. Testing a 4 day work week at organizations across the globe yielded no productivity loss either, driven by a boost in productivity per hour.

Less time spent working leads to more productive hours at work.

So take a break—it will do your mind and body good, will improve your creativity and problem-solving skills, and boost your productivity.

5 Ways to Know you Need a Short Break

Here are five ways to tell when it’s a good time to get up and do something else. 

1. Physically things feel off. Your head might feel like somebody’s jack hammering next door and your eyes have gone gritty with imaginary construction dust. Possibly someone replaced your back with a board, because it’s poking you in all the wrong places. 

2. Mentally you’re on empty. Your brain took a detour to a tropical beach. Re-reading a sentence doesn’t lead to understanding. Gazing out the window, you realize your “creative” ideas are yesterday’s hash. 

3. You’re not getting anywhere. There are more obstacles than solutions, yet when you hunker down to fix things, you’re only finding more walls.

4. Your output has gotten shitty. You can do better, but you keep making mistakes and getting poor feedback. Or maybe you'd rather hide than show this batch of work.

5. You’re not excited about the work anymore. You’re not sure you ever were. Maybe this is stupid. It’s definitely mundane. Once you felt great about it, but the feeling is gone.

Clearly, a short time out will benefit you. Jump below to see a few fun ideas for a break!

But if these five experiences seem chronic, there may be more to your fatigue…

4 Reasons to Take an Extended Break

If you’re feeling persistently worn out, it’s time to consider if you need a larger break—a long weekend, reduced work hours, vacation, or even sabbatical.

Note you can’t expect a longer break to fix everything. The benefits of vacations wear off after a few weeks or months. Coming back, you’ll need to make adjustments so you don’t keep burning yourself out.

But a break can be the first step. Giving yourself time to recharge will help you start fresh. And it will give you the space to identify what’s been sucking your energy while identifying ways to rebalance.

Here’s how the need for an extended break might show up:

1. Your body’s toast. Not just one day, but most. No matter how much sleep you get, you’re still a sloth. You may get regular headaches or have persistent muscle pain—and it’s not like you’ve been bench pressing elephants. Your sleep is irregular. Or you’re getting sick more often than a kid in daycare.

2. You’re emotionally unstable. Are you a ticking time bomb, ready to go off at the slightest inconvenience, or the grumpiest grump in Grumptown? Perhaps waterworks are only an ill-timed joke away. It’s not your favorite TV drama making you angsty, it’s a sign your emotional well-being is teetering, driven by overwork.

3. Your mental health is a dumpster fire. Deciding things is harder than it used to be, and your average Tuesday feels like the anxiety Olympics. Maybe you’re down and the world seems gray and dark. If so, you’re dealing with chronic stress and overexertion. (If you have more serious anxiety and depression, please seek professional help—a break can only go so far).

4. Your enthusiasm went on vacation without you. It packed up and took your collection of fireworks and your energy. Oh, and it stole the point of your work too. If it’s been a while since you knew why you were doing what you’re doing, it’s likely time to step away. Even more so if you no longer feel like putting your back into it.

How to Take a Break

I’m laughing that I even wrote, “How to take a break.” But the problem is, I needed this advice, which means you might need it too.

1. Shift your POV: Convince yourself it’s okay. As much as it might pain you to step away, you’ll gain time back by doing it (as I noted above). Convince yourself you can afford the time away, since it amounts to an investment in future-you and her ability to get anything done.

2. Buy Time: This often means shrinking your to-do list. Less is more. That next thing you were gonna tackle, does it need to get done today? This week? Or could you cross it off all together? Good… now are there five or ten more items like that? Perhaps there’s something on the list someone else could do—like a team member who wants experience or the AI bot you’ve been meaning to set up.

3. Schedule It: Make it happen on your calendar. Find a time when you have no meetings, or make one by booking your own time. If you have no other choice, wrap up a pre-existing meeting ten minutes early. If it’s a longer break you need, you’ll have to shift more things around to make the scheduling happen, but believe me, it’s possible. Enlist the support you need. Your boss, team members, colleagues, family and friends want the best for you, and can help you find a way.

Best Break Activities:

The best break-time activities release stress and fatigue, recharge energy, refresh mind and body, re-inspire creative thinking, and bring joy.

When considering break-time plans, review what you haven’t done for yourself in a while—such as connecting with a friend, laying in the sun, reading, or working out. If you’ve skipped for a long time, you may have a higher need for it now. 

Also ask yourself what kind of boost the break needs to deliver (a mental recharge, physical recharge, stress release, etc). Then pick something that fits your priorities.

Here are a few ideas:

1. Move It: Whether taking a stroll, flowing your downward dog, or sprinting hard, physical activity is clarifying and energizing. But remember that it may not be accessible if you’re physically exhausted. If so, consider rest and relaxation first. Afterwards, you may find it easier to add movement. During the worst burnout of my life, I had a boyfriend who thought I should run to recharge, since it’s what he did, but all I could handle was journaling in a blanket. The added pressure didn’t help. So take that off your own back and give yourself the gift of space to tend your genuine needs.

2. Unleash Your Inner Creative: Dive into a hobby or creative outlet that makes your heart sing. Whether you're painting like Picasso, jamming on the jingle bells, experimenting with eggplant, or nurturing nasturtiums, let your freak flag fly. I’m a terrible poet, but sometimes poetry helps me access things I’ve kept locked inside, or I just do some angry free writing… which often gets me laughing when I come back to read it later.

3. Nature Calls: Step outside and embrace the beauty of the great outdoors. Go for a hike, soak up the sun, or listen for birds as you stroll. Nature calms the mind, improves focus, and brings tranquility. Tuning into the world around me—the smell of fresh green leaves growing, the glint of sun on a dewdrop, the glug of frogs in a pond—brings me into the peace of the present.

4. Zen Out: Take a break to practice mindfulness or meditation. Find your center by focusing on your breath or follow a guided meditation. Even counting ten deep breaths helps me clear the air—literally!

5. Connect and Laugh: Reach out to your loved ones and let the good vibes flow! Meaningful conversations, laughter, and feeling supported by your squad can recharge your spirit and banish stress. For me, lunch with a buddy can be the perfect way to recharge before diving into an afternoon project.

6. Do Nothing: When you literally do nothing, you’re giving your brain an important chance to repair. Sit in the sun and let your mind wander. Meander around your house seeing what catches your eye. Walk aimlessly through your neighborhood. I promise it serves a purpose. True downtime is an effective way to recharge.

Find what fits and dive in. Embrace the joy and return to your work or project with a boost.

Just note what’s not here: TV. Unfortunately, TV might be a necessary palliative if you’re chronically exhausted. But while it’s fun entertainment, it’s neither invigorating, nor is it true down time. 

Preventive Care

Ready to embark on a longer break? It’s a good idea to use it to help future you. Let’s make the most of your precious time off to assess and enhance your ability to a) avoid future burnout and b) embrace rest and rejuvenation daily. 

Here’s a quick guide:

1. Take time to reflect: Challenge yourself to ponder how you got to this level of exhaustion. Take notes, let your mind wander, and nudge yourself toward insightful revelations.

2. Identify your magic activities: Make a list of things that make you feel like a fat cat on a sunny windowsill. Do you need time to cook and eat healthy, get more sleep, read a captivating book, take meandering walks, run for an hour, or play fetch with your furry friend? Identify the soul-soothing activities that make you go, "Ahh, that's the good stuff." Next, figure out how to build these into your life. For that, you’ll need the following:

3. Plan Boundaries: Draw a line in the sand (metaphorically, unless you're at the beach). Define the boundaries you require in order to have money, time and space to do what recharges you. This is going to mean both building in the good stuff and also taking things off your list, saying no, cutting corners, and asking others to step up. Communicate your boundaries when you return from your time off. Have the conversations to prioritize, delegate, and reduce your to-do list. And kindly decline requests to juggle flaming swords during your precious new recharge times.

4. Planned Mini Recharge Sessions: Incorporate short bursts of relaxation throughout your day. Perhaps a few minutes of deep breathing, a midday dance party, a walk—or a siesta. Schedule mini recharge sessions like appointments with the most crucial person in the world—your refreshed and energized self.

Let your longer breaks become a gateway to self-discovery. Use them as a springboard to infuse daily life with moments of relaxation and recharge.

Break Out Time

Breaks are sneaky creatures, hiding in plain sight, waiting for you to seize the moment. Whether it's a stolen beat in the bathroom, a solo dance break in the bedroom, or a block in your schedule to make a well-crafted lunch, be on the lookout for opportunities — and don’t forget to make some of your own!

Let's honor our need for breaks. You deserve them, and the world deserves the best version of you, glowing with energy and ready to conquer whatever challenges come your way.

Wish you all the best (breaks),

-Marisol