Learn The Importance of Breaks for productivity

Breaks? What breaks, you might ask. I just keep going; I know not the importance of breaks. In fact, having breaks only allows me to waste time.

Maybe that sounds like you or someone you know, maybe not. The fact is that the allure of the freelance lifestyle – freedom, flexibility, and being your own boss – is undeniable. But with that freedom comes the responsibility of managing your own time effectively. Many freelancers fall into the trap of believing that working longer hours equates to greater productivity. However, the opposite is often true.

What is the importance of breaks?

The concept of taking breaks can be a source of internal conflict. On one hand, there’s the lingering belief that true dedication means powering through and sacrificing leisure for the sake of progress. On the other hand, the urge to take a breather, check social media, or grab a coffee can feel overwhelming.

Here’s the thing: the importance of breaks isn’t a sign of weakness or laziness; it’s a strategic move for peak productivity. While it might feel counterintuitive, stepping away from your work in controlled bursts offers a surprising array of benefits.

Did you know that just a 5-minute walk every hour can improve your health and well-being? (click here for more details). Or that the need to make frequent decisions throughout your day can wear down your willpower and reasoning ability? (more details here). We could go on and on and on but, you already got the point.

How do breaks help with productivity in general?

While it might seem counterintuitive, taking breaks throughout your workday can actually be a major productivity booster. Here’s how:

• Sharpened Focus: Just like your phone battery, your brain needs time to recharge. Breaks help prevent mental fatigue, allowing you to return to your work with renewed focus and concentration.
• Enhanced Creativity: Stepping away from a task can allow your subconscious mind to keep working on it. This can lead to sudden bursts of inspiration and creative problem-solving when you return.
• Improved Decision-Making: Feeling constantly stressed and overloaded can lead to rushed decisions. Breaks help reduce stress levels, allowing you to approach your work with a clearer head and make better choices.
• Increased Energy Levels: Sitting for extended periods can lead to sluggishness and decreased motivation. Short breaks that involve some movement can help boost energy levels and keep you feeling refreshed.
• Reduced Stress and Burnout: Constantly pushing yourself without breaks can lead to burnout. Taking breaks allows you to manage stress levels and maintain a healthy work-life balance, which is crucial for sustained productivity.
• Combating Mental Fatigue: Think of your brain like a muscle. Just like any other muscle, it gets tired if constantly exerted. Breaks allow your brain to recharge, improving focus and concentration when you return to the task. Breaks also refresh the mind, and good insights come more often to those who are adept at breaks, according to studies.

• If you want to deepen your studies on the benefits of taking breaks, you can read THIS Scientific American article.

Why is it important to take appropriate breaks?

While taking any break is better than none, strategically timed and planned breaks offer a much bigger boost to your productivity as a freelancer. Here’s why:

• Targeted Recharge: Random breaks can leave you feeling refreshed in the moment, but they might not address the underlying cause of your fatigue. Strategic breaks, planned around your energy levels and project demands, ensure you’re recharging the specific areas that need it most.
• Maintaining Focus Flow: Deep work, the state of intense concentration where you make significant progress, can be disrupted by random breaks. Strategic breaks, planned at natural pauses in your work, allow you to maintain your focus flow and return to the task feeling re-energized without losing momentum.
• Maximizing Time Management: Random breaks can eat into your overall work time, making it harder to meet deadlines. Strategic breaks, planned for a specific duration, ensure you get the refreshment you need without sacrificing valuable work time.

For example, if you’re feeling mentally fatigued after writing for an hour, a strategic break might involve a short walk to clear your head. On the other hand, a random break could lead to scrolling through social media for an unspecified amount of time, leaving you refreshed but behind schedule. That is the importance of breaks, appropriate breaks.

Planning your breaks strategically ensures they work for you, not against you, maximizing your productivity and well-being throughout the workday.

How many breaks for productivity?

While there’s no one-size-fits-all answer to the exact number of breaks for optimal productivity, research suggests that frequent, short breaks are more beneficial than infrequent, long ones.

Here are some key findings to consider:

• The Pomodoro Technique: This popular method advocates for working in focused 25-minute intervals followed by 5-minute breaks. This approach allows you to maintain focus during work sprints while ensuring regular mental breaks to prevent burnout.
• The 52/17 Rule: A study by the Draugiem Group suggests that peak productivity might be achieved with work sessions of 52 minutes followed by 17-minute breaks. This approach acknowledges that focus can decline after around an hour, and a strategic break can be the key to maintaining concentration. Watch THIS video to learn more about this rule.

With all of that being said, it’s important to note that the ideal break schedule depends on several factors, including:

• Your Individual Energy Levels: Some people naturally have higher energy levels and can concentrate for longer stretches. Experiment to find what works best for you.
• The Type of Work: Complex tasks might require more frequent breaks to allow for information processing, while repetitive tasks might benefit from slightly longer work sessions.
• Project Deadlines: During crunch times, you might need to adjust your break schedule to meet deadlines. However, prioritize strategic breaks to avoid burnout and maintain focus.

It’s more about the strategy you use when taking your breaks than the number of times you take them. Learning the importance of breaks includes understanding how to listen to your body, mind, and emotions to plan breaks when you start to feel your focus waning. Even short bursts of movement, deep breathing, or a change of scenery can make a big difference in your productivity.

What is a productive break?

There is a break and a productive break, and they are completely different from each other. A productive break isn’t just about mindless scrolling or grabbing a quick coffee (although those can have their place!). It’s a strategic pause designed to recharge your mental batteries, boost your energy levels, and allow you to return to your work feeling refreshed and refocused. Recognizing the importance of breaks, here are some key characteristics of a productive break:

• Short and Focused: Aim for breaks between 5 and 20 minutes to avoid losing momentum on your work.
• Movement-oriented: Physical activity, even short walks or stretches, can significantly improve blood flow and increase energy levels.
• Mindful and Detached: Step away from screens and mentally detach from work-related tasks. Focus on activities that allow you to relax and de-stress truly.
• Personally Rewarding: Engage in activities you find enjoyable, whether it’s reading a few pages of a book, listening to calming music, or spending a few minutes socializing with a colleague.

Here are some examples of productive breaks for freelancers:

• Take a Walk in Nature: A short outdoor walk can improve mood, reduce stress, and boost creativity.
• Do some light stretches or yoga: Gentle physical activity can increase blood flow and improve focus.
• Practice Mindfulness Meditation: Even a few minutes of mindful breathing can help reduce stress and improve focus.
• Engage in a Hobby: Spend some time on a favorite hobby that brings you joy and allows you to detach from work mentally.
• Connect with loved ones: A quick call with a friend or family member can provide a social connection and a mood boost.

Remember, the ideal productive break will vary depending on your individual preferences and needs. Experiment and find what works best for you!

Do freelancers also need to take breaks?

Freelancers, despite the freedom and flexibility they enjoy, especially need to take breaks for several reasons:

• Combat Burnout: Freelancers are often driven and ambitious, but the constant pressure to meet deadlines and find new clients can lead to burnout. Breaks help them de-stress, recharge their motivation, and avoid feeling overwhelmed.
• Maintain Work-Life Balance: The lines between work and personal life can easily blur for freelancers. Scheduled breaks help them create boundaries, ensuring they dedicate time to personal activities and avoid working long hours every day.
• Boost Creativity: Stepping away from a project can allow the subconscious mind to keep working on it in the background. Breaks can lead to sudden bursts of inspiration and fresh perspectives when they return to their work.
• Sharpen Focus: Just like anyone else, freelancers’ brains get tired. Breaks prevent mental fatigue and allow them to return to their tasks with renewed focus and concentration.
• Improved Decision-Making: Feeling constantly stressed can cloud judgment. Breaks help freelancers reduce stress levels, allowing them to approach their work with a clearer head and make better decisions for their business.
• Avoid Physical Issues: Sitting for long periods can lead to aches, pains, and eye strain. Short breaks that involve some movement can help freelancers stay healthy and prevent these issues.

Taking breaks isn’t a sign of slacking off; it’s a strategic move for peak productivity and well-being.

+ Check it out our Time Management Strategies for Freelancers: Master guide

Taking breaks is not only beneficial for 9-5 office workers but is also important for every professional, including freelancers. Breaks become crucial in combating burnout, maintaining work-life balance, boosting creativity, sharpening focus, improving decision-making, and avoiding physical issues associated with prolonged sitting. Recognizing the importance of breaks, taking them is not a sign of slacking off but rather a strategic maneuver for achieving sustained productivity and overall well-being in the dynamic world of freelancing. Incorporate your breaks strategically and elevate your productivity and well-being levels! Be free, freelance.