While many of us follow popular American singer Rihanna’s ‘work, work, work’ philosophy, often choosing to even skip lunch, and stay after hours, the cost of being always-on is very high.
Click start to play today’s Crossword, where we risk taking ‘flak’ for taking breaks while working.
Advice columns and podcasts often talk about the daily routine of CEOS, which include waking up at 4am, working on weekends and even being strategic about how often you use the bathroom. But these kinds of work systems have resulted in a burnout culture. According to a 2022 report by US-based insurance company Aflac, more than half of employees in the US reported feeling burnout. Both high burnout and low engagement rates have also been associated with hindered performance, according to a May 2016 study in the journal Global Business Review.
So, it’s clear a culture where we’re expected to grind all day, every day, just isn’t working.
What does seem to work, however, is pausing work throughout the day with well-timed breaks. Through a review of over 80 studies, a May 2023 report in the US-based business news website Harvard Business Review (HBR) found that taking breaks doesn’t just improve well-being, but also increase productivity. But not all breaks are effective. To make the most out of your downtime, you have to consider not just when to pause work, but how to, as well. Here are some ways you can improve how you take breaks, according to HBR:
1. Break length and timing
Longer breaks are not necessarily better. Disengaging through micro-breaks – where you switch off for only a few minutes, but do it regularly – are enough for preventing fatigue and boosting performance. Whether you’re doing a stretch, having a snack or even just getting some fresh air from standing by the window, short breaks have been found to be most effective in the morning. Longer breaks are more effective in the afternoon, when you’re more tired as the day wears on.
2. Break location
Both stretching your legs indoors, and going outside for a short walk may seem like similar break activities, but their location makes a substantial impact. The HBR research found that spending time outdoors and enjoying green spaces is far more effective at recharging one’s batteries than staying by the desk.
3. Break activity
By far, physical activity during breaks was found to greatly improve wellbeing and performance. However, most people (97 per cent, according to HBR’s survey), prefer to browse social media on their breaks, instead. An April 2016 study in the journal Computers in Human Behaviour found that scrolling through one’s socials during breaks can actually lead to emotional exhaustion, leaving people with reduced creativity and work engagement.
4. Furry companions
There’s a reason why many workplaces, especially in the West, allow pets in the workplace. A September 2019 study in the International Journal of Environmental Research and Public Health found that interacting with dogs can lower one’s level of cortisol – the hormone that indicates stress. Spending time with pets can remarkably boost individuals’ psychological wellbeing, and in turn, their performance.
Do you try to take breaks in a considered way, so that it helps boost your productivity and wellbeing? Play today’s Crossword and let us know at games@gulfnews.com.
