What science says about taking regular breaks at work
In the past, the modern workforce was driven by the belief that more is more when it comes to productivity.
Workplace culture centred around a philosophy that more tasks, increased time spent on those tasks and undivided attention were the keys to boosting performance, overall productivity and return on employee investment.
While this workplace culture may persist in some camps, science shows that by overlooking breaks, we reduce our productivity and set ourselves up for burnout.
This article explores what science is telling us about taking breaks and how you can empower yourself and your team by implementing effective break strategies.
The Science Behind Breaks
Burnout affects 59% of employees, and satisfaction is declining among Australian workers. Managers are shifting toward environments that support effective break strategies. A Tork survey found that even short breaks boost productivity, job satisfaction, mental health, and engagement.
The Pomodoro Technique
This method, created by Francesco Cirillo, uses 25-minute focused work blocks followed by short breaks. After four cycles, a longer break is taken. It aligns with natural brain rhythms, reduces multitasking and procrastination, and improves focus. It’s a simple process:
Choose a task that requires your attention.
Set a 25-minute timer on your phone or computer
Work on your task until the timer goes.
Take a short break between two and five minutes. Ideally, screens, including social media and the internet, should be avoided during this time.
Repeat!
Once you’ve completed 4-5 ‘Pomodoros’, take a more extended break. Around 15 minutes is ideal, and if you can practice mindfulness and incorporate some simple exercise, such as yoga or a gentle walk, all the better.
How Breaks Enhance Productivity
Contrary to the belief that breaks waste time, regular short breaks reduce stress and exhaustion, helping maintain performance throughout the day. Micro breaks are proven to enhance cognitive and motivational functions. Managers who promote time management can foster creativity and efficiency.
Mental and Physical Health Benefits
Relaxing breaks—like mindfulness, yoga, or listening to music—help restore mental systems and reduce stress. For workers in an office setting, the physical benefits of breaks can reduce eye strain, repetitive stress injuries, and back pain from prolonged sitting.
What Research Reveals
Studies show a 5-minute break every hour can boost productivity by 40%. However, not all breaks are equal—scrolling social media may cause emotional fatigue, while nature-based breaks are more restorative.
Practical Tips for Better Breaks
The mere fact that breaks are available to your team doesn’t necessarily mean they will take those breaks or effectively make use of them. Managers can take the lead here;
Creating designated break areas, ideally outdoors.
Lead by example by practicing mindfulness or outdoor breaks.
Promote positive attitudes toward breaks through wellness programs and visual reminders.
Conclusion
Regular, mindful breaks improve productivity, reduce fatigue, and support mental and physical health. By fostering a workplace culture that champions regular breaks, you are helping your team to improve their work-life balance and mental well-being.