Take a break - but do it right!
and Sabine Schrör, medical journalist Updated onDr. Andrea Bannert has been with since 2013. The doctor of biology and medicine editor initially carried out research in microbiology and is the team's expert on the tiny things: bacteria, viruses, molecules and genes. She also works as a freelancer for Bayerischer Rundfunk and various science magazines and writes fantasy novels and children's stories.
More about the expertsSabine Schrör is a freelance writer for the medical team. She studied business administration and public relations in Cologne. As a freelance editor, she has been at home in a wide variety of industries for more than 15 years. Health is one of her favorite subjects.
More about the experts All content is checked by medical journalists.Take a deep breath, switch off, recharge your batteries: breaks are important in order to remain productive. It doesn't matter whether you work in the home office or in the office. But how do you take a relaxing break in everyday work? Studies show: through a break program that is as rich in contrast as possible with sufficient distance from inbox e-mail, telephone and mountains of paper. Read here how to take your break correctly and which legal requirements regulate break times.
Taking a break right: why is it important?
How often and why someone takes a break does not go unnoticed in many offices. "The smokers are constantly taking breaks," it says. Or: "It never sits in its place when you pass by." The company management also sometimes reacts to frequent breaks with incomprehension. Many employees therefore feel that they have to justify their breaks. Together with the increasing work pressure, this means that fewer and fewer employees take regular breaks.
Working from home doesn't necessarily make it any better. At home, many employees feel even more obliged to demonstrate their willingness to perform through permanent availability online or by telephone. Because not a few employers are rather skeptical about the home office in view of the reduced control options. In addition, there is no physical distance to partner, family and housework at home. For example, there is an increasing temptation to fill work breaks with household chores - be it hanging up the laundry, washing the dishes or cleaning the bathroom.
Breaks: good for performance, concentration and health
The fact is, however, that people regularly need breaks in order to recharge their batteries and remain productive. Those who do not take breaks run the risk of long-term health problems such as burnout or depression.
Working non-stop is not only bad for your health, it also affects work performance, accuracy and creativity. Scientific studies show that taking the right breaks makes you more productive, promotes concentration and minimizes mistakes in the workplace. Researchers at the University of Edinburgh found out that thinking power also increases with periods of relaxation. If you put your feet up regularly, you can remember things better.
Length doesn't matter
Many short breaks have the greatest effect on humans. Occupational physicians say they are more relaxing than taking a long break. However, the short breaks do not replace the longer rest periods prescribed by the labor law - at least 30 minutes with six to nine hours of working time. The small breaks are regular, additional relaxation phases that count towards working hours (Section 5 of the VDU work regulation).
It has a proven effect if you take your eyes off the monitor for a minute. As a rule of thumb, you should take a five-minute break from the screen for every hour you work. Do not wait until you are really exhausted - the recovery effect is then no longer great. Make a stop before you get tired.
Important: Do not save the short breaks agreed with the employer in order to take a second longer break in addition to the lunch break or to go home earlier from work. Because then the recovery effect is zero. And what's more: if your performance drops in the course of the working day, you have to work harder and harder. The greater the exhaustion at the end of the day. The result: Those who work hard to get to the end of the day faster may not be able to enjoy it at all.
Take a break right: but how?
To switch off properly, you should change location. If you stay seated at your PC, you will quickly be torn from the recovery phase by the ringing phone or an incoming e-mail. Taking a break at work between noisy machines or in a dusty environment is also not relaxing.
Take a break properly: with a contrast program
Studies show that contrasts are relaxing. If you create a change from the work situation during your break, you can switch off more easily. Workers who talk to customers all day may want to go to a place where they can be by themselves, such as the park. Those who spend a lot of time at the PC may like to go out to eat with colleagues or take a walk with stretching and loosening exercises.
It is important that you feel comfortable in your break area. External factors can play an important role:
- Sufficient light keeps you awake.
- You shouldn't freeze - ideally the temperature is 21 degrees Celsius.
- A good break room or break area offers the opportunity to eat and drink in peace.
- You shouldn't feel bothered by noise, dust, smells or hazardous substances.
- You do not have to be available during the break. So leave the work phone in the office.
- Nature promotes the break effect. According to occupational physicians, a walk through the park is more relaxing than walking around the block.
Take a break properly: with breathing exercises
The most effective way to relax is by breathing. For example, do a breathing exercise from yoga during your breaks: Breathe in deeply for about four seconds, hold your breath briefly, and then breathe out again steadily for four seconds. Repeat the exercise several times, increasing the inhalation and exhalation times.
Taking a break right: in the legally required break room
Some people work outdoors or are in constant contact with customers. The employer must provide these people with a suitable break room. The equipment of this room is precisely regulated in the workplace ordinance. The break area must, for example, offer an opportunity to cool or warm up food that you have brought with you. No extra break room is required in an office.
Going for a walk, reading, chatting with colleagues - the right way to take your break also depends on your personal preferences. Listen to your gut instinct and do what is good for you personally.
Breaks in the home office: you should pay attention to this!
In the home office in particular, the boundaries between working hours and free time are blurring. For this reason, employees must observe periods of rest and give colleagues and employers space for this. We have tips on how this works best:
- Protecting break time: Part of a good break regulation in the home office is that employees are not expected to be available despite the break. As an employee, keep to the breaks prescribed by law or agreed with the manager. During these times, you should also leave work behind and not answer e-mails or take phone calls.
- Actively plan breaks: In the morning before starting work, think about when it makes sense to take a break, how you can organize it and what you may need to prepare for it.
- Plan for buffers: Telephone and video conferences should ideally end before the usual break times and begin 15 minutes later at the earliest. This prevents breaks from being shortened.
- Change of location: Don't spend your break at work. Go to another room to relax or at least move to another place. This will make it easier for you to shut down.
- Fresh air: Ventilate the work room during the break and spend the break yourself - if possible - in the fresh air: Take a short walk or spend a few minutes on the balcony or in the garden.
- Prepare lunch: So that you don't spend a large part of your lunch break at the stove, cook in advance if possible.
- Digital fasting: In the home office, many people spend most of their working time in front of the screen. Therefore, try to avoid digital media during the breaks - put your cell phone and tablet aside and leave the television switched off.
