The Counterintuitive Way to be More Productive

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In a society driven by 24/7 access to employees, it can be challenging to break free from the computer and take a breather. We feel as though we need to stay attached to our laptop until the job is done, even if that means multiple hours of work without a break. However, this workplace model is actually counterproductive. Taking breaks throughout the day has been shown to increase productivity and decrease stress. Breaks are also beneficial for our general health by decreasing the development of fatigue, sleep disorders, and cardiovascular disease. Small breaks throughout the day can also be a great way to introduce, or reinforce, healthy habits.
How Often Should I Take a Break?

Research has shown that our bodies operate on an “ultradian rhythm”: during our waking hours we move between states of higher and lower alertness. In this way, we do not have to be “on” all of the time. That would be exhausting.
Our window for maximal focus and productivity lasts approximately 90 minutes. Thus, scheduling ten-to-fifteen-minute breaks every 90 minutes is ideal to keep your mind feeling fresh. You can use these breaks to start or reinforce some healthy habits. If you want to be more sociable, then go talk to a coworker or call a friend. If you have a goal of increasing your level of physical activity then take a walk outside, walk up some stairs, or perform a few exercises and stretches by your desk. In this way you can refresh your mind while also getting in some physical activity (which may reduce the time you spend in the gym later that day). Even just standing up and stretching could be a productive use of your break time. Research has shown there are negative health consequences of prolonged sitting, so these mini breaks can help that.
What Happens if we Work for Hours on end?

I’ll be the first to admit that I am guilt of getting “on a roll” and not wanting to take a break. However, when we repeatedly push past this 90-minute barrier and spend hours engaged in high-intensity mental activity, we become fatigued. In an effort to push through and continue to be productive, we reach for caffeine or refined sugars to induce a hormone rush that can power us through the workday. However, repeatedly relying on stress hormones (e.g., cortisol, adrenalin, noradrenalin) has been shown to cause us to react more impulsively while reducing our abilities to think clearly and reflectively. In the long run, this is not productive.
At the end of the day, even though we are working for less total hours, we can actually get more work accomplished by taking multiple small breaks. We can also use these breaks to improve our health, mood, and energy levels. Give yourself permission to take a break, your body will thank you for it.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS