Did you know that only 20% of employees take a lunch break away from their desk? That means 80% of employees are missing out on the benefits of an effective break! Yikes!
Honestly… based on this and a general understanding of workplace break culture in Australia, I’m not at all surprised that 46% of Australian employees surveyed admitted that they were feeling burnt out. It’s not the main factor contributing to burnout but it’s a strong contender and a solid indication of workplace culture and an individual’s approach to work. (Source: ELMO Employee Wellbeing Report 2023)
The statistics on why breaks are so darn good for us
We all know having a break from work is good for us, but do you know the stats on why it’s so darn good?
59% of employees feel more mentally and physically well when they take regular lunch breaks.
78% of workers said a lunch break helps them feel refreshed and ready to get back to work.
80% of employees surveyed said they have positive feelings when they take a break to eat lunch throughout the workday. (Source: Mirage, 2024 and ELMO Employee Wellbeing Report 2023)
Common reasons people don’t take breaks at work
Workload and deadlines: urgency is the key driver here! In our efforts to reduce stress and overwhelm we ‘push through’… ironically this reduces our cognitive function and actually slows us down.
Perceived expectations of others: Everyone wants us to be productive every second right? If we don’t we’d be seen as slacking off. How others perceive us impacts our choices, especially when it comes to breaks. I’d suggest you ask yourself about the optics of burnout out. You want to be respected for working hard but do you want to be seen burnout out eventually too? Probably not…
Workplace culture: “We don’t take lunch breaks around here.” Oh dear…. Spoken or implied, this culture needs to be eradicated in workplaces because breaks are GOOD for our ability to be committed in the long term and at a rate that’s sustainable! They’re not lazy! Say it with me – TAKING A BREAK DOES NOT MAKE YOU LAZY!
Your personal work habits: It’s not all about the workplace culture – it’s your personal culture too. Yep… you’ve trained yourself to get used to doing things a certain way. If you immerse yourself in work, are driven by perfectionism or do everything for everyone else before doing it for yourself then I’m sorry to say you’ve got to shift that way of existing at work! You need and deserve a break. It’ll help others who have to work with you too I promise!
You’re not a believer: Not a believer in the benefits of breaks? You’re not the only one. It’s one of those ‘ you don’t know until you try it” situations!!! Google ‘health benefits of having a break at work’ and you’ll find plenty to get you up and out of your chair.
Fear that e-mails will pile up. I get it, some industries rapid fire emails like nothing else and you need to be on top o fit. But I want to introduce you to an idea… boundaries that support your mental health. If one big lunch break is ‘too much’ then please take a series of smaller breaks! Make them effective using my printable guide for inspiration.
10 Reasons to take effective breaks at work:
(the last one really is the MOST important..)
Enhanced productivity
Improved focus
Heightened creativity and problem solving
Enhanced decision making and confidence
Reduced stress, fatigue and burnout
Greater communication and collaboration
Enhanced psychological safety stemming from the respect of wellbeing in the workplace
Physical health benefits like warding off the ailments of a sedentary lifestyle
Long term sustainability of your physical, mental health and career
Zest for life! Taking a break puts things into perspective, create space to zoom out and see the bigger picture of life – your physical and mental health matter well beyond the 4 walls of work!!
Tips to make breaks at work more likely to happen:
Calendarise: Put your break in your calendar (and respect it!!)
Set an alarm so you don’t forget if you get bogged down in a task
Plan an activity ahead of time like going for a walk with a colleague, or having coffee with a friend
Start small and gradually increase your breaks over time if this feels more achievable to you.
Have a plan for your emails. If you’re tempted to keep checking emails or hate them building up – put an out of office on your emails and tell people when you’ll be back on board to respond.
Set (and respect) boundaries. You may need to let your colleagues know that you won’t be accessible for a certain time as you’ll be on a break – hopefully you can motivate them to have breaks too and you can all function with more clarity and energy!
15 Ideas for an Energising Work Break:
Brisk walk: Walking really is the gold standard for an effective break. You’re away from your desk, bloods flowing and you’re oxygenating!
Exercise. Does your workplace have gym memberships available or facilitate exercise classes? Make the most of that if they do!
Leave your desk and make a cuppa or treat yourself to a cappuccino from that gorgeous café down the road (Support small biz!)
Eat mindfully: Don’t scoff your food down, savour each bite. Use it as a mindfulness practice by focusing on the flavour, texture and by taking your time.
Get out into nature: Have you got a park near your office? Excellent! Get yourself there and you’ll get a walk and some nature bathing in too!
Practice mindfulness. Channel your focus to the present moment. Look for things of a certain colour or pay attention to the multitude of sounds you can hear.
Eat brain boosting foods like fish, nuts, seeds, dark chocolate, avocado, blueberries, whole grains and raw carrots.
Head to a cosy common area: get comfy, relax, read a book or listen to a good podcast – recreate a lounge room vibe and take your mind off work!
Have a laugh: I do this with a podcast like Hamish and Andy, it helps me to switch off and release stress. What makes you laugh?
Listen to music: this has been proven to improve motor and reasoning skills. It also helps you to relax and disconnect from workplace stressors so get those beats pumping!
Hydrate! If it’s not the sun sapping you of your hydration in the summertime it’s the office heaters getting you in winter. Either way – get some water into your system!
Create a system for dealing with your absence. It could be an out of office redirecting important emails or setting the expectation of when you can respond.
Socialise with others: this can help to destress, unwind, boost your confidence and feel more connected.
Feel the sun on your skin: Get outside when the sun is shining! While you’re there, pull up your sleeves and soak up some of that much needed vitamin D!
Breathe: Literally. Take intentional deep breaths to calm your nervous system, try box breathing where you breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4 and repeat at least 5 times.
Do you need more than an effective lunch break or two?
Do you need more than an effective break at work to save you from burnout and help you to get your spark back? Maybe 1:1 coaching is what you need. I specialise in work/life cohesion and sustainable excellence. Every coaching session is tailored to what you need to achieve your version of success in your personal and professional life. Burnout prevention and recovery is OFTEN a part of that picture for the clients I work with so don't be shy about scheduling a free 30min consultation with me. You definitely don't need to feel like you 'have it all together' before reaching out!
Creating an energising and fulfilling life is in your hands.
Steph Edmunds
Certified Professional Life Coach since 2016
About the Author:
Steph Edmunds is a Tasmanian based Certified Professional Life Coach, Speaker and Facilitator specialising in Work/Life Cohesion and Sustainable Excellence for driven individuals and teams. Her passion is for people to lead energised and fulfilling lives. Visit the Success Coaching Tasmania website for more information and sign up here to recieve Steph's monthly motivation emails.
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