During my previous roles social media was a welcomed escape from work, and I often turned to one of the many apps during my breaks for quick updates, laughs, inspiration and more. In my current position as a marketing and communications manager, screen-time in this period of remote work has grown to 100% of my role, and now I’m trying to be intentional about giving my eyes an escape from digital and social media any chance I can.  

There have been many studies and experts who attest to the need for breaks during the day, not to mention the right granted by law. Everyone who works a eight-hour workday should take a minimum of three breaks during the day including two paid rest breaks and one meal break lasting 30 minutes to an hour. While these periods and the time granted vary across different states, companies and organizations, there is usually a similar standard. See your employee handbook or the state labor and employment guidelines for specifics. Below are ten activities to clear your mind, maximize your time and achieve productivity on your next break.

 1. Take a walk. 

Studies have shown the beneficial effects of walking and specifically walking outdoors including increased concentration, healing and happiness in as little as five minutes. Add a walk to the mailbox or take a lap when you get up for water or a restroom break.

 2. Have a healthy meal or snack.

Nutrition is another key to health and productivity. Whether you take your lunch break and have a salad or grab a quick snack like fruits, vegetables or nuts it’s important to to disconnect and fuel your body with needed energy and nutrients.  

3. Engage your brain. 

As you feed your body, feed your brain with a book or word puzzle. They’re fun and easy ways to expand your vocabulary, knowledge and exposure to people and topics of interest to you.

4. Run errands within close proximity to your workplace.

Plan ahead to complete tasks that can be done during your breaks like a post office run or grocery pickup and check another box on your to-do list.

5. Mail a handwritten letter, card or note to friends and family. 

Sometimes we get so busy with our life lists, everyday tasks and routines that days, months and years go by since we’ve spoken with loved ones. Use your break to write and mail a note to a family member or friend you haven’t connected with in a while. Add a stamp and encourage them to pay it forward.

6. Take a nap. 

Although napping isn’t for everyone, according to the Mayo Clinic, it can improve your mood, alertness and performance when taken before 3 p.m. in a restful environment for 20 minutes or less.

7. Pray or meditate.

For Christians and other religions, prayer is a way to connect with the source of all things and meditation has been known to reduce stress, allow people to practice mindfulness, increase creativity and more.

8. Complete a journal prompt.

Practicing gratitude or reflecting on your day or week is a method that allows introspection and doesn’t require technology. There are several journal prompts that serve as guides, but practicing gratitude and writing down three things your grateful for or visualizing an experience in which you were grateful are also ways to start your journal.

9. Stretch your body.

From enhanced blood flow and posture to stress relief, there are many benefits to stretching whether you follow a guided yoga practice or stretch on your own. It’s a great habit to form, especially when you’re sitting at a computer for several hours during the day.

10. Clean or reorganize your space.

Prevent paperwork and supplies from building up at your workstation by taking time during your breaks to put things back in their designated spot. If your space will take longer than 5-15 minutes, dedicate time each day to get specific tasks done. Ex. Day one- organizing, Day two scanning, Day 3- shredding, etc.)

These are ten simple yet beneficial ways to encourage you to take your breaks and use them to boost your energy and productivity during the day.

How do you escape from social media and/or remain productive on your work breaks? Share below and connect with me @jasminectate when you return to your favorite app.

Hugs and Handshakes,

Jasmine C. Tate