Why Taking Breaks Make You a Better Leader

Have you ever wondered why taking breaks during the day is so hard?

Studies show that US workers are the most overworked in the world, with most working well over 40 hours a week and more than a quarter working through their lunch breaks. Overworking has become normalized in the US, as has stress and burnout. In fact, we're the only industrialized country that doesn't mandate their employees to take time off. Most employees would say that they feel it's actually discouraged. 

Leaders often feel this most acutely. Working long hours while juggling multiple responsibilities, facilitating change, advancing innovation, managing a team, and striving for perfection has become commonplace. So it's no wonder the last thing on a leader's mind is to take periodic breaks, lunch away from the office, or long relaxing vacations. 

However, leaders need to understand that in order to function at maximum capacity, they have to give their brains (specifically their prefrontal cortex - the thinking part of their brain) a much-needed break. Taking a physical break significantly improves your ability to lead effectively and positively impacts your overall well-being. 

Here's why.

The Impact on Self-Efficacy

According to Albert Bandura, self-efficacy is confidence in one's abilities and actions. This confidence is essential for effective leadership. However, excessive multitasking and overworking can undermine self-efficacy. Leaders may inadvertently exacerbate their skill gaps by focusing on areas of strength while neglecting weaknesses. 

Without this level of self-awareness, you may find yourself taking impulsive actions instead of making informed and thoughtful decisions or unable to find innovative and creative solutions to new or recurring problems. The constant barrage of tasks and distractions will deplete your mental resources, making it difficult to approach challenges with renewed focus and energy.

Taking regular breaks can help to counteract these adverse effects. 

The Impact on the Mind and Body

In addition, when stress hormones (cortisol levels) are elevated for prolonged periods, they can harm both the body and mental acuity in the following ways.

Physical Effects:

• Weakened Immune System: High cortisol levels can suppress the immune system, making the body more susceptible to infections and diseases.
• Increased Blood Pressure: Chronic stress can lead to elevated blood pressure, increasing the risk of heart disease and stroke.
• Digestive Issues: Stress can disrupt the digestive system, leading to problems such as constipation, diarrhea, and ulcers.
• Muscle Loss: Prolonged high cortisol levels can break down muscle tissue.
• Weight Gain: Cortisol can promote fat storage, particularly in the abdominal area.
• Fatigue and Insomnia: Chronic stress can lead to fatigue, difficulty sleeping, and insomnia.

Mental Effects:

• Impaired Cognitive Function: High cortisol levels can impair cognitive function, affecting memory, attention, and problem-solving abilities.
• Increased Anxiety and Depression: Chronic stress can contribute to anxiety and depression.
• Irritability and Mood Swings: Elevated cortisol levels can lead to irritability, mood swings, and difficulty concentrating.
• Reduced Motivation: Prolonged stress can decrease motivation and make it challenging to stay focused on tasks.

Impact on Mental Acuity and Agility:

• Decreased Focus: High cortisol levels can make concentrating and staying focused on tasks difficult.
• Impaired Decision-Making: Stress can cloud judgment and make it harder to make sound decisions.
• Reduced Creativity: Prolonged stress can hinder creativity and problem-solving abilities.
• Increased Susceptibility to Errors: Stress can increase the likelihood of making mistakes and errors.

When your body is impaired, your mind can't operate at its highest level.  

The Impact on Employee Engagement

Breaks aren't just a luxury but necessary for a healthy and productive workplace. Research consistently demonstrates that regular breaks can significantly improve employee morale, job satisfaction, and overall well-being. While there's no one-size-fits-all approach, experts recommend taking breaks every 25 to 90 minutes.

A culture where breaks are encouraged can reduce conflict and mistakes while creating a more productive, positive, and harmonious work environment. Studies suggest that employees who prioritize lunch breaks are 7% more likely to feel more effective and efficient in their work.

Taking breaks, even short ones, makes you more relaxed, and when you're relaxed, you're more likely to be empathetic and compassionate toward others. Everyone becomes a better listener and communicator with a relaxed and clear mind, and when employees feel heard and valued, they tend to stay longer.

Studies show when employees believe in their employer's concern for their well-being, they are 69% less likely to job hunt, 71% less likely to experience burnout, and 5x more likely to promote their company as a great place to work. 

Ways to Incorporate Breaks

Incorporating more breaks into your daily routine doesn't have to be a daunting task. With a bit of planning and creativity, you can easily make breaks a regular and enjoyable part of your day. Here are some practical tips to help you get started:

Start small and gradually increase the frequency of your breaks. If you're used to working long stretches without breaks, start by taking short breaks every hour or so. As you become more accustomed to taking breaks, you can gradually increase their frequency or duration.

Schedule them in. Treating breaks like appointments can make them more likely to happen. Block out specific times on your calendar for breaks, just as you would for meetings or deadlines. This will help you prioritize them and ensure they aren't squeezed out of your schedule.

Use a timer or app to remind yourself to take breaks. Setting a timer or using a productivity app can help you stay on track and ensure you're taking breaks consistently. Many apps also offer features such as guided meditation or relaxation exercises to help you make the most of your break time.

Make your breaks enjoyable and relaxing. Choose activities that you find enjoyable, and that help you unwind. This could include investing in a standing desk with a treadmill underneath, taking a short walk around the building, listening to music, doing a few yoga poses, simply standing up, closing your eyes, and taking a few long, deep breaths.

Find a break buddy. Having a partner can make taking breaks more enjoyable and help you stay accountable. You could team up with a colleague or friend to take breaks together or agree to check in with each other at regular intervals. You can even create a walking group in your building or find one in your area if you work remotely.

Create a designated break space. If possible, designate a specific area of your workspace as your break area. This will help you to mentally separate your work time from your break time and make it easier to relax and recharge.

Experiment with different types of breaks. Not all breaks are created equal. Experiment with different types of breaks to see what works best for you. Some people find that physical activity breaks are most effective, while others prefer mental breaks.

Celebrate break-taking achievements. Acknowledging and rewarding employees who consistently take breaks and prioritize their well-being is a powerful way to foster a positive work culture and boost employee morale.

Conclusion

Incorporating breaks into your workday is not just a luxury; it's necessary to maintain optimal productivity, reduce stress, and enhance overall well-being. Following the tips outlined in this article, you can easily make breaks a regular part of your routine and reap their numerous benefits.

Remember, taking breaks isn't a trivial thing nor a sign of laziness or inefficiency; it's a strategic investment in your and your team's long-term success. By prioritizing rest and rejuvenation, you'll be better equipped to handle challenges, make sound decisions, and achieve your goals.

So, the next time you feel overwhelmed or burnt out, take a moment to step away, recharge, and come back even stronger.

Here's the segment on AM Northwest on the same subject: