Break through to success: The benefits of breaks and vacations

Everyone knows that breaks are important. But what exactly are the benefits and what types of breaks are essential?

Everyone knows that breaks are important.

But what exactly are the benefits, and what types of breaks are essential?

This newsletter will dive into two primary types of breaks: short daily breaks and longer breaks (i.e., vacations). Both have a vital impact on maintaining productivity and well-being.

Importance of short breaks

Short daily breaks are more than just a pause from work; they are a crucial tool for rejuvenating the mind and body.

However, some research (e.g., the article “The Importance of Employee Breaks”) and personal experience highlight the widespread tendency of employees to skip breaks despite the proven benefits for health and productivity.

Taking brief, regular breaks throughout the day can significantly boost productivity, enhance creativity, and reduce stress.

Studies (including “Role of work breaks in well-being and performance: A systematic review and future research agenda” or “Embracing Work Breaks: Recovering from Work Stress”) have shown that regular work breaks are crucial for lowering emotional exhaustion and stress, improving concentration and job performance, and enhancing physical and psychological well-being.

Types of short breaks

1. Microbreaks: Lasting only a few minutes, these are ideal for a quick mental reset. Standing up, stretching, or looking away from the computer screen can help. Experts suggest incorporating these 5-minute breaks every hour, including some movement like walking, standing, or stretching.

2. Coffee/tea or other activity breaks: A popular choice, a quick coffee or tea break provides both a physical and mental break from work. As the research recommends, activities such as taking a walk, meditating, or engaging in light exercises provide relaxation and boost productivity and mental health.

3. Lunch breaks: Taking a proper lunch break away from the work desk is crucial for refueling and provides an opportunity for social interaction or personal time.

In the context of remote work, especially highlighted during the COVID-19 pandemic, the importance of structured breaks becomes even more pronounced for balancing work and self-care. The challenges of working from home necessitate well-planned breaks to restore concentration and energy, relieve stress, and improve muscle tension.

Significance of vacations (long breaks)

Long breaks, particularly vacations, are essential for comprehensive mental and physical rejuvenation. Unlike short daily breaks, which provide immediate, brief relief, holidays allow for an extended period of disconnection from work, leading to more profound recovery and restoration.

The benefits of vacations include: (partially from the paper “Embracing Work Breaks: Recovering from Work Stress")

1. Preventing burnout: Extended time away from work responsibilities helps prevent burnout, allowing individuals to return to work with renewed energy and motivation. Vacations can significantly improve employee well-being and performance capacity immediately after the break.

2. Boosting creativity and perspective: Vacations can provide new experiences and environments, stimulating creativity and offering fresh perspectives on work-related challenges. The theme of scenery and pace during vacations aids in refreshing the mind and fostering new ideas.

3. Enhancing overall well-being: Taking time for vacations contributes significantly to overall well-being, reducing stress and improving personal happiness. Regular vacations may help protect against the long-term health effects of chronic work stress.

These positive benefits are not only limited to more extended vacations. They can already be experienced by weekend breaks, where positive reflection and psychological detachment from work can lead to increased well-being and job performance in the following workweek.

Vacations should not be considered a luxury but a necessary component of a healthy work-life balance. Planning and taking these breaks are crucial for long-term career sustainability and personal well-being. It's essential to truly disconnect during these periods, stepping away from work emails and calls, to benefit fully from the recuperative power of long breaks. By embracing vacations and longer breaks, employees can return to their work roles recharged, with heightened vigor and a fresh perspective.

The next level of vacations is a so-called “mini-retirement” (extended period of vacation), which I wrote about here:

Having said all that, I am taking a 4-week holiday break; the following newsletter will be sent on 31st Dec. Thank you for reading and supporting my work. Appreciated!

Best, Dominik