Being Kind to Ourselves - The Importance of Taking Breaks at Work

In my first yoga class, I was thoroughly perplexed by child's pose. Addressing the beginners' Hatha yoga class, our teacher said we would practice resting poses throughout the class. She showed us how to fold our bodies in half, resting our foreheads on the ground.

Why take breaks during a slow-paced class, I wondered?

Looking back, I can understand why I was confused about the benefits of breaks. While playing team sports, sitting on the bench typically meant I was among the worst players. In gymnastics class, breaks marked times of boredom and impatience as I'd wait my turn to use the trampoline or get spotted by a teacher.

As the yoga class progressed, poses got more difficult, and I began to look forward to child's pose. With my body weight supported by the floor, I would easily let go of the tension I'd used to achieve the difficult standing and balancing poses.

Resting poses, I learned, were as important as active poses. Today, I believe they are more important. Because without resting, our bodies are not able to assimilate the benefits of our work. In yoga, these benefits include strength and flexibility.

So, too, it is with work.

Without rest, our minds don't retain information as easily. They are less nimble and perform at reduced capacity. According to The Accelerated Trainer, the optimal learning cycle is 45 minutes.

In an ideal world, work-related activities are conducted in hour-long segments. Each segment consists of 45 minutes of focused work, and a 15-minute resting period to integrate the benefits of that work.

The rewards for striking this balance? Improved focus and increased creativity. Greater happiness and better health.

In the work environment, change can be difficult. But it is possible.

Let's explore the top two reasons we're reluctant to change our work habits:

1. Perception or "Optics." In other words, we're worried what others will think of us if we're constantly taking breaks. Maybe they'll think we're lazy, uninterested in our work, unmotivated, etc. Such perceptions, while unfounded, can affect our ability to secure a raise or get promoted.

A couple of suggestions may help you overcome this concern.

* Educate your coworkers.

o Put together a brief presentation on the benefits of taking regular yet short rests throughout the day (even 5 minutes can help, although 15 is ideal). Emphasize the benefits to your company or organization, including smarter, healthier workers and new ideas. Remember that the #1 reason for work-related absences is stress.

* Vary how you spend your break so that you're perceived to be "wasting time."

o Get coffee or tea (not too much; excessive caffeine can increase stress).

o Visit the water cooler. Use this as an excuse to hydrate, another health-building activity.

o Take a bathroom break. You'll need it after all of the water.

o Talk to a coworker. Vary who you talk with and you'll build some valuable relationships.

o Walk to an outside mailbox to mail a letter.

o Read a chapter in your favorite book, or an article in a non-work magazine.

o Going to another floor? Take the stairs.

o Get some fresh air. Why should smokers be the only ones to enjoy the outdoors?

o Warning: do not take up smoking. The stress gained from this kind of break will more than offset the benefits. ; )

2. You've got your groove down. Changing your routine will divert your focus from your job.

I know, change is difficult. But consider these questions:

* Would you describe your stress levels as low to nonexistent?

* Are you able to focus as well as you'd like to?

* Is your creativity at its peak?

* Do you have all the energy you need at work and at home?

If you answered no to any of the above, just try it out. The benefits will far outweigh the costs to your health, happiness and productivity of prolonged stress.

Wondering how to get started?

Segment your day by task. Fill your calendar with 45-60 minute time slots that look ridiculous at first, like email, reading data, writing reports, etc. Highlight break times in your favorite color.

Does this sound like too much?

Start small and work up. Try taking breaks every two hours. If you haven't been taking lunch breaks, try it out and notice the changes in your energy and mood. Find what works for you.

Just remember, it takes 30 days to change a habit. So stick with it -- until it sticks with you.

Work breaks may initially seem as self-indulgent to you as child's pose first felt to me.

But, as you begin reaping the results, you'll wonder how you ever lived without them.

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Interested in exploring your own career path? Contact Miriam Katz for a free 20-minute consultation at miriam@truecallingcoach.com