Did you know that taking breaks can actually boost your productivity? After working long hours, your brain and your body, both need some rest. 

You may have noticed mental fog, decision fatigue, and lower motivation after working log stretches. These are all signs that your body is under stress and is asking for a break. 

Taking frequent breaks refreshes your mind and your body. This improves its overall performance. According to research, “Aha moments”, also known as bursts of creativity, came to those who took frequent breaks. 

This brings us to our next question. How exactly should you spend these breaks? Should you grab a cigarette, scroll through social media, or watch a small YouTube snippet? As tempted as you might be, these are counterproductive breaks. 

Here are science-backed ways to take an effective break:

1. Get moving

Movement is medicine! Research shows that employees who got up for five minutes every hour were far more productive than other employees. 

2. Meditate

Meditating in breaks can lower anxiety and stress while boosting brain activity. Meditate before starting your day, somewhere in between, and when you’re ending the day. Squeeze in tiny moments whenever you feel stressed. 

3. Nap

Napping rejuvenates your body and mind. Taking a 30-minute nap in between work hours can be very productive. 

4. Snack

Grab a healthy snack to refuel your mind and body. Some examples of healthy snacks include grabbing yogurt, trail mix, granola bars, fruits, and veggies with a homemade dip.

In this era of you snooze you lose, taking a break may seem daunting. But science suggests it’s so rewarding. So while you hustle, remember to take care of yourself too