It’s no secret that modern life can be hectic and stressful. There has been a sharp increase the pace and intensity of work. We’re constantly bombarded with information, are expected to be available at all times, and pushed to work longer hours – all of which leave us feeling anxious. The consequences of this non-stop lifestyle can be seen in the alarming growth of mental and physical health issues.
According to Jill Goldstein, a professor of psychiatry and medicine at Harvard Medical School, “stress affects not only memory and many other brain functions, like mood and anxiety, but also promotes inflammation, which adversely affects heart health.”1
Key among the many reasons for this decline in well-being is the lack of breaks between work. When we’re constantly in action mode, our brains don’t have the chance to rest and recharge. Research in this area has revealed that even animals who undergo continuous stress exhibit decreased activity in the brain regions responsible for higher-order functions.1 This can lead to a decline in cognitive abilities, including memory, attention span, and creativity. According to Dr. Kerry Ressler, chief scientific officer at McLean Hospital and professor of psychiatry at Harvard Medical School, “The basic idea is that the brain is shunting its resources because it’s in survival mode, not memory mode.”1 This is why people sometimes find themselves being more forgetful when they are stressed.
Today, there is enough scientific evidence supporting the idea that the human brain requires short breaks to function at its best. Let’s look at some of the reasons why taking breaks is good for your brain.
- Improved productivity: Does taking breaks increase productivity? Well, yes. Contrary to popular belief, taking breaks can actually improve productivity. Studies have shown that taking short breaks throughout the workday can help to boost focus and concentration. And because our brains have had time to rest and recharge, it becomes easier to return to work with a renewed sense of focus and vitality.
- Reduced stress: Taking breaks can help to reduce stress levels. When we’re constantly in action mode, our bodies release stress hormones, such as cortisol, which can have negative effects on our health. Taking breaks can help to reduce cortisol levels, leading to lower levels of stress and better overall health.
- Increased creativity: Our ability to pay attention and focus on a task can decline over time, especially if we are working on a demanding or complex task. Taking short breaks restores our attention and focus, sparks creativity and allows us to perform better. When we step away from a problem for a while, our brain continues to work on it in the background; this can lead to new insights and ideas when we return to the task at hand.
- Improved physical health: Sitting for long periods of time has been linked to a number of physical health problems, including obesity, heart disease, and diabetes. Taking breaks and getting up to move around can help to reduce these risks and improve overall physical health.
Apart from the points mentioned above, knowing when to stop working is also essential. If you are in the midst of something that requires serious concentration, it would be smarter to keep working until the task is done. Taking a break at this point could disrupt your thought process and make it more difficult to resume the task. Therefore, it is important to be mindful when you are taking breaks during the day.
Now, how can you incorporate breaks into your workday? Here are a few tips:
- Take short breaks throughout the day: Try taking short breaks every hour or so. Instead of just sitting during your breaks, try incorporating some movement. Go for a walk outside or do some light stretching. You can also do something relaxing like reading a book or listening to music that calms you down.
- Disconnect from technology: During your breaks, try disconnecting from technology. This can help to reduce stress levels and give your brain a chance to rest.
- Avoid stressful activities: People take a break from work only to browse social media or do other work. Remember, the idea of a break is to take a breather from all mental activity – it should be more meditative so that you can go back to work with a relaxed frame of mind.
- Make breaks a priority: It is important for researchers to keep in mind that breaks should not be viewed as a luxury or something one can skip if they’re busy. Make them a priority for maintaining both mental and physical wellbeing.
Our brains can only function at their best when we take breaks and that is why taking breaks is important. Studies have proved that over a long period of time, stress may actually change your brain in ways that affect your memory. Therefore, taking frequent breaks between work is crucial for maintaining both mental and physical well-being in today’s fast-paced world. So, next time you feel like you need to push through without taking a break, remember that taking a break could perhaps help you get your work done faster!
References:
- Protect your brain from stress. Mind & Mood, Harvard Health Publishing. February 15, 2021. Available online at https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress
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