Career
May 19, 2024

Take a break - refuel tips

Every day, John Steinbeck sits at his desk. But after a short time he was no longer found there. The writer was extremely prolific, writing bestsellers like "Beyond Eden." But after at least two pages was over, he put the pen aside and repaired something in the house. He was only able to write really well when he changed between getting on and relaxing.

The world does not give us time for breaks, we have to take them

Today, brain scans show how right he was. "Breaks are not just rest periods in which all signs stand still," says management consultant Alex Soojung-Kim Pang. On the contrary, our brain is extremely active in the so-called idle state, also called default mode. "These times are absolutely necessary for the brain to process, classify, and create new information," says Pang. He advises employees in Silicon Valley and knows how to keep the creative spirit going without exhaustion. "At rest, our brain solidifies memory content, rearranges the past and seeks solutions to problems," says Pang. The little flashes of inspiration that we almost all know are due to this underground work of our brain: You're in the shower - and zack, there is the solution to a question that you dragged around for days. Or you are tormented by an important e-mail, and on the way to the canteen, you remember how to write clearly and nicely what you want to communicate.

Working nonstop is slow

Strange that we still often think that breaks in the workday would not really be important. The "Stress Report Germany" found out: Almost a quarter of the interviewees dropped their breaks frequently. Main reasons: "Does not fit into the workflow" and "too much work". The hope of all pause ignorant: If you work without interruption, you get more done. Studies show, however, that the opposite is the case: those who keep eating all the time get slower during the day and the work becomes more and more erroneous. Complaints such as bad mood, exhaustion, sleep problems and headaches are also increasing. Incidentally, the employer is required by law to allow his employees breaks: At six hours, one may pause for 30 minutes. And so-called "disposal times" are also available. This includes the walk to the toilet as well as the detour to the coffee machine.

The best way to recover is directly after a period of tension

Those who do not take these time-outs, are dying out of their most precious source of power. "Many people are not aware that fatigue and recovery can only balance each other out within a day," says psychologist Julia Scharnhorst. So the best recovery is the one that directly follows a phase of tension. Those who force themselves through non-stop days will be exhausted in the evening. Anyone who does this for weeks and months risks chronic fatigue.

Rituals help

But what is the ideal break now? Of course, there is no time-out in modern everyday life: "The world does not give us time for breaks - we have to take it away." Psychologist Scharnhorst has good tips for this: "Logical breaks in the activities are ideal time window for small breaks." The concept is finished? The three recalls made? The meeting with client or client mastered? Then this is the perfect moment to switch to pause mode: get up, stretch your limbs or take a few steps, relax your mind.

Rituals also help us to take breaks: the morning coffee with our colleague or the little walk around the block after lunch. "These short breaks are particularly effective moments of recovery," explains the expert. "The recreational effect of time off is greatest in the first minutes, studies show." By the way, those who cleverly balance their energies during the day are not only fitter during the day, but also less exhausted in the evening, studies show. Breaks are therefore worth twice: they make our daily work easier, and at the end of the day there is still power for hobbies, friends, sports or the good book.

The ideal break

Recovery does not happen at the touch of a button, but in three steps.

1. Gain distance from work and your activity. Ideally, you will not only let the work go mental, but also move away from your office or workplace.

2. Now comes the real break time: You are following a pleasant activity that is in contrast to your work - and you can recover so physically and mentally.

3. You turn back to your work. This includes: a short positioning. Where was I? What's next? Imagine mentally and emotionally for the next phase of work.

The best break forms

Working at 90-minute intervals: After about 70 minutes of concentrated work, the brain power drops.The next 20 minutes we should let the previously recorded information affect us and sort. After 90 minutes we need a real break.

Short breaks: Ideal are two to three short breaks of about five minutes in the morning and afternoon. Particularly effective: choose movement and an activity that is in contrast to work. After the meeting, spend a few minutes alone in the fresh air. After the concentrated concept phase for a chat in the coffee kitchen.

Screen breaks: Do not stick your eyes to the screen all the time. Per hour for five minutes let your eyes wander, circle your head or make a few faces. Also, sorting out documents or making a phone call can be good breaks from computer work.

Lunch break: A good lunch break is at least 30 minutes long. Otherwise, body and mind will not find work, and lunch will be heavy in the stomach. Ideally, there is time for a few minutes of exercise in the fresh air.

Powernap: A mini-nap of ten minutes divides the day into two parts and gives new strength. How it works: Sit in an undisturbed place, pick up your keys, relax. As soon as you slide into deep sleep, the key falls down - and you wake up again. Studies show that nocturnal sleepers perform significantly better in perception tests than non-sleepers.