are working harder than ever. Some workers toil nine to 10
hours each day, sometimes without any breaks.
this sound like you? Breaks, especially lunch breaks, are
vital to being successful on the job. You may be thinking you
dont have time for a lunch break in your busy day. In
actuality, breaks help workers forge ahead with a higher rate
of productivity. Dr. John Murphy, family physician at Mayo
Clinic Health System, says, "Taking a lunch break ensures
that you will be able to face an afternoon full of work with
renewed energy and confidence."
a morning of hard work, your body accumulates many needs and
hungers that must be addressed by lunchtime in order to
continue work in the afternoon. The obvious need is a physical
one that can only be fulfilled by food. Light and low-fat
meals that include whole grains, fruits and vegetables are
recommended to fuel your body and keep you from craving an
afternoon nap. Drinking water also leaves you refreshed and
helps fight drowsiness.
addition to meeting physical needs, your lunch break is time
to rejuvenate your mind and spirit. Its important to take
time away from your blurred computer screen and stiff desk
chair in order to concentrate on and complete your afternoon
tasks. Here are a few examples of how to get the most out of
your next lunch break:
a brisk walk.
an entertaining book or magazine.
Listen to your favorite music.
body is working hard on the job, so take care of it. Give your
body the breaks it deserves. Even if you can only spare 20 or
30 minutes, use your lunch break as a time to re-energize.
Lunch breaks will help you avoid the dreaded afternoon slump
and forge ahead for a long afternoon of work.
do find yourself in an afternoon slump, Dr. Murphy has the
following suggestions to get you back on track. Keep them
posted at your desk for quick reference when you feel yourself
five energizing deep breaths.
Drink a glass of cold water or soothing herbal tea.
up and take a walk around the office to get the blood flowing.
youve been staring at your computer for an extended period
of time, look out the window or at another object for a few
a piece of fruit or some crunchy vegetables nutritious
snacks are part of a healthy diet.
some basic stretching in your workspace.
Close your eyes for a few minutes and imagine your ideal
Change up your afternoon routine make sure you have a
mixture of active and inactive tasks to keep your brain and
time to do work tasks away from your desk, in a new setting.