Raise your hand if you find yourself hitting up social media, daydreaming, or generally wasting your time while you’re supposed to be working ??
Don’t worry, you’re not alone! One survey found that 80% of employees waste time at work on non-related tasks. Like playing sudoku, paying bills, catching up with friends? And with the current state of the world, I’d guess that number is even higher!
Truthfully, it’s not our fault that we waste this time, the adult attention span lasts for about 20 minutes (we can choose to refocus on the same task after that). It’s completely unrealistic to plow through an entire work day fully engaged in work alone. Our brains need breaks!
Instead of trying to force yourself to respond to that email (you know the one you’ve just read 16 times and you still have no idea what it says), try to take intentional breaks. Breaks that will re-energize you and boost your mood.
5 Steps To Take Intentional Breaks At Work To Boost Productivity:
1. Examine your priorities.
All of the things in your life are not equally important. Somethings mean more to you than others. It’s easy to get caught up in all of your responsibilities, and forget what’s actually meaningful to you. Take the time to make a list of what gives your life purpose and fuels your soul.
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2. Identify what boosts your mood and energy.
Review your list of priorities and star anything that reinvigorates you! By doing things you enjoy during your break, one study found you’re more likely to return to work more energized. Make a list of actions that revitalize you, and support your priorities.
For example: going to yoga, taking a walk or eating lunch outside, Facetiming friends, watching a favorite TV show, reading a book, playing with puppies in a shelter, etc.
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3. Plan ahead.
Even if you have a totally unpredictable daily schedule, there is usually a certain rhythm, if not a set schedule, for your day. For instance, my mornings are almost always slow AF because I’m not running on all cylinders #GimmeAllTheCoffee.
Take a critical look at your week and figure out what times of day you’re more prone to lulls? Try to plan a break in those times, rather than just “pushing through” them. For many, mid-morning breaks are more likely to boost your concentration and energy levels compared to mid-afternoon breaks. This might mean going to yoga on your lunch break and packing your gear for the day or scheduling a lunch with a friend.
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4. Don’t forget to use small breaks to your advantage.
I guarantee you are taking more 5-15 minute breaks in a given day than you realize. If you don’t believe me, track your time in detail for 48 hours. Mark down every task switch you do down to the minute. Every time you get on Instagram, open emails mindlessly, or daydream. I want it all marked down and if you don’t find a handful of 5-15 minutes that were mindlessly wasted then you weren’t diligent enough.
Use these mini breaks to your advantage! Refer back to your original list of priorities and choose an activity that supports them. For example, developing your spiritual side may be a priority. Use the five minutes to do a meditation or read something that supports your practice.
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5. Remove distractions
I work with my phone in another room so I’m not tempted by it while working. This way when I do choose to take a break, it’s intentional; not mindlessly picking up my phone and losing 5 minutes when I didn’t mean too. There are also different browser extensions and apps you can install that block access to websites or apps to help you stay on track!
How do you take more intentional breaks?!
Originally published 10/19/17; Updated 03/19/2020