<ul>
<li>In a given day, time is fairly distributed to everyone, but energy is more of our own domain and fluctuates during the day.</li>
<li>Better exercise provides us with more energy levels, resulting in better productivity.</li>
<li>Taking breaks or doing some varied activity can enhance our energy levels, and there are three kinds of breaks that our mind and body needs to replenish and nourish itself.</li>
</ul>

The Daily Breaks We Need

<ul>
<li>Physical Break: Any kind of exercise, including a stroll outside in fresh air, does the trick.</li>
<li>Social Break: Grabbing a cup of coffee or any beverage of choice and chatting up with a friend or colleague.</li>
<li>Spiritual Break: Praying, meditating, reading spiritual text, listening to soothing, holistic music to raise your vibrations, or creative stuff like painting.</li>
</ul>
The length of the breaks can be just 1 minute to start benefiting us.

Three Kinds Of Breaks

<h4 dir="ltr">3 days ago·3 min read</h4><div>Jump To Section</div><figure><img alt="A woman stretches, talks on phone, and meditates while taking work breaks from home." src="https://miro.medium.com/max/500/1*I7hJJ6AS4tYmYq_SjKf1Jg.jpeg" width="785" height="491"><figcaption class="jo jp ei eg eh jq jr fp fq gq gr gh" data-selectable-paragraph="" dir="ltr">Illustration: <a href="http://www.abbeylossing.com/" class="av js jt ju jv jw" rel="noopener nofollow" dir="ltr">Abbey Lossing</a></figcaption></figure>While no one can make more time, energy is a different matter. Ever wonder why it takes twice as long to write a report at 2:30 p.m. as it does at 10:30 a.m.? You haven’t gotten dumber — it’s just that your energy levels change during the workday. One <a href="https://www.researchgate.net/publication/280683168_The_power_of_an_energy_microburst" rel="noopener nofollow" dir="ltr">study</a> found that people were most likely to report high energy levels at 8 a.m., probably when that first cup of coffee kicked in. Energy levels then drifted steadily downward into the afternoon.That same study, however, found that a single five-minute session of stair climbing could raise energy levels for over an hour. More energy translates into better work, which makes breaks incredibly productive — if they’re done well.The key is proactively scheduling them. Your tired brain will take a break either way, but will probably choose something non-refreshing like <a rel="noopener" href="https://forge.medium.com/how-to-stop-scrolling-coronavirus-news-for-like-5-minutes-64c5510729f" dir="ltr">doomscrolling</a> for an hour before you know what you’re doing. So take charge and schedule in these three crucial breaks.<h1 data-selectable-paragraph="">Borrow from the retail sector</h1>When I worked in a fast-food restaurant many years ago, we got three breaks in an eight-hour shift: two 15-minute “smoke breaks” (actual smoking not required) and a 30-minute meal. This rhythm works for computer work too: A short break in mid-morning, a slightly longer lunchtime, and then a mid-afternoon pick-me-up can effectively punctuate the workday without detracting from actual work.<h4>forge.medium.com</h4>Ideally, these workday pauses should consist of a portfolio of break types — activities that are proven to increase energy levels, or highly likely to improve mood. One <a href="https://pubs.aeaweb.org/doi/pdf/10.1257/089533006776526030" rel="noopener nofollow" dir="ltr">study</a> that measured people’s happiness levels through the day and during different activities found that beyond the obvious winners — eating and “intimate relations” — people were happiest when exercising, socializing, and engaging in spiritual activities.<h1 data-selectable-paragraph="">The 3 breaks are physical, social, and spiritual(ish)</h1>Break 1: PhysicalThis might include a walk around the block, walking the dog, going for a run, doing a workout video, jumping rope, doing some kettlebell exercises, or hustling up and down the stairs.Break 2: SocialThis could involve grabbing coffee with a colleague (or FaceTiming over a cup of coffee if you’re working virtually), having lunch with your partner and kids if they’re around, or calling a friend or family member you want to catch up with.Break 3: SpiritualA spiritual break is a little less intuitive, but in this context I mean anything affecting the human spirit or soul. Plenty of soulful activities can fit just fine into a workday: praying, meditating, reading spiritual texts or devotionals, listening to uplifting music, looking at something beautiful, or doing anything that connects you to something larger than yourself.Pick breaks from each category that appeal to you and then, before each day, look at your schedule and figure out when you can plan them in.<h1 data-selectable-paragraph="">How to schedule your breaks</h1>Here are a few sample daily break schedules:Monday10:30 a.m. Move a text thread with a friend to the phone for a few minutes1:00: Read an inspirational book while you’re eating your lunch. (We have <a rel="noopener" href="https://forge.medium.com/21-books-for-a-better-you-in-the-21st-century-8fdd19cb47a3" dir="ltr">a few suggestions</a>!)3:30 p.m.: A short mid-afternoon walk to clear your head.Tuesday11 a.m.(ish): Push-ups between morning meetingsLunch: Lunch with your roommates (who are all working from home)4 p.m.: Meditate for 10 minutes in the afternoonWednesday10:30 a.m.: Listen (<a href="https://elemental.medium.com/music-can-get-us-through-this-7af0041a607" rel="noopener" dir="ltr">really listen</a>) to Beethoven’s Ninth in the morning12 p.m.: Go for a run in lieu of a sit-down lunch2:30 p.m.: <a rel="noopener" href="https://forge.medium.com/the-natural-cure-for-burnout-is-profound-and-utter-awe-bfa9f6b3e2d1" dir="ltr">Immerse yourself</a> in the nearest natural environment (even if it’s your backyard)The breaks can be short. Real short. One <a href="https://www.apa.org/pubs/highlights/spotlight/issue-182" rel="noopener nofollow" dir="ltr">study</a> tested break lengths of 1, 5, and 9 minutes, and all these break conditions made people feel better. Yes, even a one-minute break made a noticeable improvement. Anyone can find 60 seconds in the day, though you can probably find more. After all, social media consumers average over <a href="https://medium.com/@JBBC/how-much-time-do-people-spend-on-social-media-in-2019-infographic-cc02c63bede8" rel="noopener" dir="ltr">two hours a day</a> on these sites — not all of them outside work hours.Those are breaks, sure, but consciously chosen ones work a lot better.

Here's how and why taking work breaks can help you be more productive and less stressed.

productivity

Productivity

personaldevelopment

Personal Development

health

Health

habits

Habits

timemanagement

Time Management

W hile no one can make more time, energy is a different matter. Ever wonder why it takes twice as long to write a report at 2:30 p.m. as it does at 10:30 a.m.? You haven’t gotten dumber — it’s just that your energy levels change during the workday. One <a href="https://www.researchgate.net/publication/280683168_The_power_of_an_energy_microburst">study </a>found that people were most likely to report high energy levels at 8 a.m., probably when that first cup of coffee kicked in. Energy levels then drifted steadily downward into the afternoon.

That same study, ho wever, found that a single five-minute session of stair climbing could raise energy levels for over an hour. More energy translates into better work, which makes breaks incredibly productive — if they’re done well.

The key is proactively scheduling them. Your tired brain will take a break either way, but will probably choose something non-refreshing like <a href="https://forge.medium.com/how-to-stop-scrolling-coronavirus-news-for-like-5-minutes-64c5510729f">doomscrolling </a> for an hour before you know what you’re doing. So take charge and schedule in these three crucial breaks.

When I worked in a fast-food restaurant many years ago, we got three breaks in an eight-hour shift: two 15-minute “smoke breaks” (actual smoking not required) and a 30-minute meal. This rhythm works for computer work too: A short break in mid-morning, a slightly longer lunchtime, and then a mid-afternoon pick-me-up can effectively punctuate the workday without detracting from actual work.

Ideally, these workday pauses should consist of a portfolio of break types — activities that are proven to increase energy levels, or highly likely to improve mood. One <a href="https://pubs.aeaweb.org/doi/pdf/10.1257/089533006776526030">study </a>that measured people’s happiness levels through the day and during different activities found that beyond the obvious winners — eating and “intimate relations” — people were happiest when exercising, socializing, and engaging in spiritual activities.

The 3 breaks are physical, social, and spiritual(ish)

This might include a walk around the block, walking the dog, going for a run, doing a workout video, jumping rope, doing some kettlebell exercises, or hustling up and down the stairs.

This could involve grabbing coffee with a colleague (or FaceTiming over a cup of coffee if you’re working virtually), having lunch with your partner and kids if they’re around, or calling a friend or family member you want to catch up with.

A spiritual break is a little less intuitive, but in this context I mean anything affecting the human spirit or soul. Plenty of soulful activities can fit just fine into a workday: praying, meditating, reading spiritual texts or devotionals, listening to uplifting music, looking at something beautiful, or doing anything that connects you to something larger than yourself.

Pick breaks from each category that appeal to you and then, before each day, look at your schedule and figure out when you can plan them in.

Here are a few sample daily break schedules:

10:30 a.m. Move a text thread with a friend to the phone for a few minutes

1:00: Read an inspirational book while you’re eating your lunch. (We have <a href="https://forge.medium.com/21-books-for-a-better-you-in-the-21st-century-8fdd19cb47a3">a few suggestions </a>!)

3:30 p.m.: A short mid-afternoon walk to clear your head.

11 a.m.(ish): Push-ups between morning meetings

Lunch: Lunch with your roommates (who are all working from home)

4 p.m.: Meditate for 10 minutes in the afternoon

10:30 a.m.: Listen (<a href="https://elemental.medium.com/music-can-get-us-through-this-7af0041a607">really listen </a>) to Beethoven’s Ninth in the morning

12 p.m.: Go for a run in lieu of a sit-down lunch

2:30 p.m.: <a href="https://forge.medium.com/the-natural-cure-for-burnout-is-profound-and-utter-awe-bfa9f6b3e2d1">Immerse yourself </a>in the nearest natural environment (even if it’s your backyard)

The breaks can be short.Real short. One <a href="https://www.apa.org/pubs/highlights/spotlight/issue-182">study </a>tested break lengths of 1, 5, and 9 minutes, and all these break conditions made people feel better. Yes, even a one-minute break made a noticeable improvement. Anyone can find 60 seconds in the day, though you can probably find more. After all, social media consumers average over <a href="https://medium.com/@JBBC/how-much-time-do-people-spend-on-social-media-in-2019-infographic-cc02c63bede8">two hours a day </a>on these sites — not all of them outside work hours.

Those are breaks, sure, but consciously chosen ones work a lot better.

The 3 Breaks You Need to Take Every Day

The Daily Breaks We Need

Three Kinds Of Breaks

Theodore H.'s ideas are part of this journey:

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