When was the last time you took a break?

Taking a break is more important than ever as we approach year-end deadlines, vacations and a new year. Many of us are also working from home which has distrubed many of the daily rhythms that might trigger taking a break. With that in mind, let’s take a look at why it’s important to take a break when it comes to your mental and physical health. Then we will learn how taking a break boosts motivation and focus.

Taking a break is important for your health

When you’re working, you slowly lose concentration and focus. In fact, studies show our attention span really only lasts anywhere from 15 to 40 minutes. We also slowly develop decision fatigue.

“Willpower and focus and concentration and working on problem-solving are all coming from the same pool of cognitive resources. More significantly, it’s really a scarce resource that’s easily depleted,” said expert Kathy Sierra.

Taking a break resets your baseline. When you take a break, your body can refuel your levels of concentration, problem-solving and focus. Without breaks, your brain is running on fumes.

While you’re working, you are under stress. Sometimes that’s healthy stress, sometimes it’s more severe. Either way, it’s clear that you, your body and your brain are not relaxed while working. Researchers have found that breaks can reduce stress and even prevent it if done right.

Taking a break is perhaps as important for you physically as it is mentally. For example, your eyes operate differently when looking at a computer screen for a prolonged amount of time. That means less blinking and more strain. So, taking a break allows the eye muscles to relax. Likewise, your wrists and arms from typing and using the mouse can become fatigued in unnatural positions and prolonged usage. Sitting too long is hard on certain muscles and can even raise the risk of a heart attack. On the contrary, if you can make active breaks a habit, you can really help your health.

“It’s clear that you, your body and your brain are not relaxed while working. Researchers have found that breaks can reduce stress and even prevent it if done right.”

Taking a break is a motivation hack

When you’re working, your brain is constantly engaged to help you achieve the task or goal at hand. That’s very taxing so when you take a break and let your mind rest, it renews your motivation all on it’s own. You gain motivation by switching your brain into a different mode. Our brains have two modes: “focused mode” and “diffuse mode.” The focus mode is where our brains are on a set path and mode of thinking. In diffuse, we allow our minds to wander and follow natural trains of thought. Both modes are good and necessary, but diffuse mode is often when we have breakthroughs (think of how often you’ve had a great idea in the shower or on a walk), improved creativity and when we solve problems. When something like that happens on your break, you’re more likely to go back into focus mode motivated and ready to tackle the task at hand!

Breaks can also motivate many people to focus and finish in order to earn a brief respite.

Need help focusing? Breaks are the answer

As we’ve seen, our brains and bodies do not have an endless supply of energy and power. They need breaks to reset and refresh. By mindfully planning and engaging in breaks, you are giving your brain the ability to focus by taking it off task, letting it wander a bit and then allowing it to refocus with renewed energy.

Taking a break is defined simply as “a brief cessation of work, physical exertion, or activity.” With that in mind, don’t over-complicate taking breaks, but be sure to work them into your day. If you need ideas for taking breaks, try the five ideas listed here.

1. Create a separate workspace for yourself

It is important to have a private/separate workstation if you work from home. Common spaces like the kitchen or living room are great for socializing, but when you have to hold a zoom meeting or phone a client it best be without the background noise and children running around on the screen behind you. If you have an office, use it, if you don’t, no problem, just put a desk in the corner of your bedroom or guestroom and create a work nook where you can shut the door if needed and work uninterrupted for some time.

2. Schedule work and play

Time Management It is important for you and the kids, so everyone knows when to work and when to play. Here is a sample schedule you can follow or edit to your family’s needs. Older kids can help with chores as part of their schedule and make sure to plan some family time with board games, walks, or movie nights.

3. Set up a designated learning space for your child

Kids need to move around throughout the day, but it is important to have one or two designated learning spaces, so materials won’t be all over the place. A desk in their room for independent work or the kitchen table for homework help are some examples. Have a basket or container for supplies such as pens and papers, so they can be moved around easily from one learning space to another. Also, take learning outside the “classroom”; Helping prepare food, find herbs in the wild, or trim the grass in the yard are all important life skills to learn.

4. Give your child tools when they must wait for your attention

Make sure to communicate with your children and let them know your “work hours”. You can put a sign on your door as well to remind them that you are working. Some children might appreciate a list of go-to activities (such as free-reading, art projects, or journaling) to do when can’t move forward without your help or when they are waiting for your attention. Let them know how much you appreciate their patience.

5. Take breaks

Make sure to take care of yourself. Working at home and homeschooling your children can be exhausting. Accept help (from family members or neighbors) if they are willing to watch the kids or swap kids once a week for homeschooling if you are comfortable to do so. That would be great for the kids' social/emotional skills as well as give you a break from childcare/teaching. Intentionally do something for yourself that you enjoy. Go for a hike or walk the dog around the neighborhood. Meet (or zoom) a friend for coffee or read a book that you have been wanting to read. Get a much-needed massage or have a date night. The possibilities are endless, you just have to make time for it.

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The importance of taking a break and how it can help with motivation and focus

When was the last time you took a break?

Productivity Tips for Working from home while homeschooling

1. Create a separate workspace for yourself

2. Schedule work and play

3. Set up a designated learning space for your child

4. Give your child tools when they must wait for your attention

5. Take breaks