How taking regular breaks at work increases productivity

In the classic industrial paradigm, taking a break from work was a necessary evil rather than a key component of keeping the employee productive. With the modern approach and a slide toward creative and analytical work instead of repetitive manual labor, taking breaks at work can be a life-saver, or at least, a productivity booster. Numerous studies confirm the benefits of taking a break, including reduced fatigue and increased focus.

When thinking about breaks during work, there is an imminent conflict between overworking oneself, being unproductive, and abusing the breaks. The approach toward a break in work also varies depending on the country and the company culture. A healthy work break schedule and understanding the importance of taking regular breaks can help employees avoid burnout and maintain performance.

From this text, you will know:

• What is the history of breaks at work
• Is the beer-break a new type of break
• How to boost productivity by taking a break
• Can taking a nap at work be a good idea
• Why you shouldn’t skip a lunch
• How important it is to take a break from a computer

The history of breaks at work

Unsurprisingly, the right to take a break used to be highly dependent on the relationship between the employer and the employee. Slaves were, obviously, in the worst condition, with Pliny marking the existence of “diseases of slaves” coming from overworking and harsh conditions.

On the other hand, though, the people who have built the pyramids, who were not slaves but free workers, had a right to take beer-breaks in the morning, afternoon, and evening.

Today, employee rights to take a break vary depending on the legislation in their country or state, with significant differences between the states in the US. The legislature of Texas or Florida does not recognize the employee’s right to take a rest break, while in California, it is mandatory to give the employee time both for meal and rest. It is also not mandatory to pay the employee for a time he or she spends during the break, at least not in every legislation.

But is making the employee work for ALL the time he or she is paid for so beneficial? Actually, not really. Breaks can lead to improved well-being and performance, especially in high-pressure environments.

Boosting productivity by smart break management

According to the popular myth, the key to effectively working or studying is to not get distracted for a long period of time. The research conducted by the University of Illinois at Urbana-Champaign shows that the popular approach of seeing the attention as a limited resource to be “used” by sticking to a single task is not relevant. As Harvard Business Review and other publications suggest, frequent breaks throughout the workday actually support sustained concentration and energy.

Attention itself is not a “limited resource” comparable to the glucose in muscles that enable one to do heavy lifting or long-distance running. The brain rather just switches the attention and is focused on another thing. The experiment has shown that switching focus occasionally enables one to stay focused on a particular task better than the lack of interruptions. This is supported by 80 studies on work and organizational psychology, which show breaks can help restore focus and mental stamina.

What was researched by the University Staff was earlier cracked by various life hackers. A popular trick called the Pomodoro Technique exploits the same mechanism. The system is based on 25-minute work time broken with 5-minute breaks and with one longer (30 minutes) break during the day. A short break like this acts as a quick break to recharge the brain. A surprising name for the technique comes from a tomato-shaped kitchen timer used by its founder, Francesco Cirillo.

The system is widely used and praised on the Internet, with users claiming to squeeze their 40-hour workweek into 16.7 hours when using this trick. This is a rather extreme example of how breaks can increase productivity without often taking leave days to stay rested.

A strict approach to the technique forces a 10-minute break every hour and an additional longer break every two hours of work. That’s a lot of time when it comes to traditional approaches, and can be mind-boggling for a more skeptical manager. But taking short breaks or even micro-breaks (60–90 seconds long) have shown benefits in Scand J Work and other journals focused on health and productivity.

Why the Pomodoro Technique may not work for people with ADHD

For individuals with ADD, the strict 25/5‑minute timing of the Pomodoro Technique can interrupt their flow state, as the sudden break forces them out of deep concentration when they’re fully engaged. They may also need longer than 25 minutes to build focus, so the preset interval might not align with their natural attention span.

The rigid timer can feel more like a hindrance than a help—especially if they’re struggling to start working in the first place, since external limits don’t always ignite motivation for someone with ADD. That said, some adapt the method by shortening session lengths or extending breaks, tailoring the timer structure to better suit ADD-style concentration rhythms.

Lunch break – a mind fuel

Lunch break, or a 30-minute meal break, seems to be an obvious one, with every human been needing to eat. On the other hand, though, going for lunch forces one to step away from the desk and stop working—a thing that in an increasing uncertainty of the modern world can require some courage. It’s also a time to recharge, regain energy, and come back with a fresh perspective.

According to the survey done by Tork, nearly 20% of US employees worry that their bosses will not consider them hard-working if they take a lunch break. Moreover, 13% of surveyed individuals are afraid that their coworkers will judge them. Apparently, this fear is deeply rooted in reality, with 22% of US bosses thinking that the employee who takes a lunch break is not as hard-working as his or her colleagues.

The habit of skipping lunch breaks was coined during the great recession in 2009, when employers were cutting off every cost that was possible to reduce, including employees who were considered unproductive.

Yet, the lunch break comes with multiple advantages, including:

• Reducing the stress levels – assuming that the lunch is not eaten in an atmosphere of fear and uncertainty, taking a longer break from work comes as a great way to reduce burnout and free mind from the daily routine.
• Satisfying the hunger – brain is one of the most energy-hungry parts of the human body, consuming about 20% of all energy. Considering that, keeping gray cells properly fed with glucose, fats and other ingredients is crucial to assure its efficient work. One would be insane to think that it is possible to run a marathon without a proper diet and hydration – so why assume that coffee and fast snacks are enough for the brain to run the marathon of the career?
• Improving physical health – it is not only about eating – it is also about what is being eaten. Having a longer lunch break and eating away from the desk forces the employee to take a walk. It can reduce the backache and improve blood flow. Thus, it will limit the risk associated with sitting for a prolonged time. Furthermore, when going out of the office it is much easier to eat something healthier, like soup, salad, or a full meal from the kitchen of choice – a thing that is unseen in an office vending machine.

So, in fact, skipping off the lunch break can be killing for productivity rather than a sign of being dedicated.

Breaks from a computer screen

Computers transformed the way we work in the most significant way since the steam machine has been invented. Despite delivering a myriad of possibilities and a constant development of these tools, overusing them can cause multiple injuries like:

• Back and legs pain due to the prolonged time in the same position
• Eye dryness and irritation
• Muscle and joint pains

Taking regular breaks from the computer can reduce the effects shown above. In fact, taking breaks at work increases productivity and supports long-term health. Even a small break or micro break—just a few minutes away from the screen—can help reduce stress and refresh focus.

Experts recommend healthy breaks that involve walking, stretching, or even closing your eyes for a minute. The question of how long should you work before taking a break varies, but general advice is to take a short pause every 25–60 minutes. These simple breaks at work are a powerful way to support well-being and performance, and are some often-overlooked benefits of taking breaks in the workplace.

Summary

The importance of taking breaks by skilled workers seen by the pharaohs can be disregarded by modern managers. On the other hand, though, sometimes the best way to work is to not work at all for some time, just to refresh the mind, eat something and stop staring at the light cavalry of the computer screen. In fact, taking breaks at work increases productivity and supports better focus throughout the day.

Salvador Dalí used to take multiple naps during the day, only to lose consciousness for a short period of time. This habit enabled him to keep his mind fresh, open, and creative. Micro breaks, short and intentional pauses, serve a similar purpose in the modern workplace. You are not sure how long should you work before taking a break? Experts often recommend intervals of 25 to 60 minutes. Remember—breaks at work are not a waste of time; they are a key to sustaining mental clarity and long-term efficiency.

Considering that, taking breaks using a clock in/out tool or even without any software is a must when one wants to work efficiently—and a short nap near the desk shall be the sign of the employee star!

And what's your experiences about increasing employees' productivity? Let us know!

FAQ – How taking regular breaks at work increases productivity

1. Why is it important to take a break during work?

Breaks help reset mental focus and reduce cognitive overload during the working day. A systematic review found that breaks during the workday support health and well-being and help manage work stress.

2. How do breaks increase productivity?

Taking breaks throughout the day allows the mind to wander, recover, and return to tasks with clarity. Studies found that taking regular pauses can boost your performance and help you feel more productive.

3. What are the benefits of taking a break?

The benefits of taking a break include reduced fatigue, sharper focus, and better emotional balance. It also gives employees time to relax and recharge, especially in a demanding work setting.

4. How long should you work before taking a break?

While there is no one-size-fits-all answer, breaks may be most effective when taken every 25 to 60 minutes. Short breaks help the work environment stay positive and prevent significantly decreased performance.

5. What are micro-breaks, and how do they help?

Micro-breaks are short, intentional pauses lasting from 30 seconds to a few minutes. They lead to increased mental recovery and let employees feel more refreshed without disrupting their flow.

6. Can taking a long break harm productivity?

Taking long a break can be helpful when planned wisely, especially after high-focus tasks. However, working without structure can lead to poor rhythm and reduced gains from breaks taken.

7. What’s a good break during a stressful workday?

A good break might include physical activity, stretching, or time spent away from your work. These kinds of activities at work to recover can ease workload pressure and return to work with clarity.

8. Are there statistics showing breaks really work?

Yes—statistics from 2017 and beyond consistently show that taking breaks improves memory, concentration, and mood. Research from Sabine Sonnentag (Journal of Occupational and Organizational Psychology) and others confirms their value in work to recover from daily strain.

9. How can I make breaks more effective at work?

You can schedule your break time, avoid scrolling through social media, and do something engaging or relaxing. This helps you truly engage in activities that restore energy and prevent burnout.

10. How do breaks affect a team or company as a whole?

A team that regularly takes breaks often shows a more positive workplace culture. Encouraging employees to take micro-breaks and pause during intense work demands helps motivate you to take breaks too.

‍