We live in a world where productivity is valued and time is considered money, it is important to take regular breaks for our well-being and efficiency.

Breaks allow us to recharge our batteries and reduce stress levels.

The breaks

Breaks are essential for our mental and physical health. They allow us to disconnect from our work and recharge our batteries mentally. Studies show that regular breaks increase creativity, motivation and focus. They also reduce eye strain and muscle fatigue.

15-minute breaks every two hours are recommended for maximum productivity. During these breaks, it is advisable to get out of your workplace and go for a walk or do some physical exercise. This reduces stress and increases oxygen supply to the body.


Micro-breaks are short breaks that allow your eyes and muscles to rest. They usually last from 30 seconds to 5 minutes. These breaks can be taken every 20 minutes to prevent eye strain and muscle tension.

During these breaks, it is recommended to stretch or focus on a distant object to rest the eyes.

Lunch break

The lunch break is an essential moment of the day, allowing individuals to relax and regain their strength to approach the second half of the day with energy and concentration.

It is not only an opportunity to eat and provide the body with the nutrients necessary for its proper functioning, but also to take a moment for yourself, away from professional demands or daily tasks.

Taking full advantage of the lunch break can have beneficial effects on well-being and productivity. Allowing time for relaxation and socializing with colleagues or friends promotes social cohesion, emotional support and interpersonal communication, while reducing stress and anxiety. In addition, taking the time to eat slowly and savor each bite helps you feel fuller, avoid overeating and promote better digestion.

The lunch break is also an opportunity to adopt healthy eating habits, choosing nutritious and balanced foods, which provide the energy needed to stay alert and focused during the afternoon, this break can be used to engage in light physical activity, such as brisk walking or stretching, which helps improve blood circulation, reduce muscle tension, and boost creativity and productivity.

Strategies for incorporating breaks into your work routine

Incorporating breaks into your work routine is key to maintaining your productivity, reducing stress, and improving your overall well-being. To achieve this, it is important to adopt certain strategies.

Plan your breaks in advance by writing them on your schedule. This will allow you to respect them and consider them an important part of your working day.

Opt for relaxing activities during your breaks, such as meditation, yoga or reading. Get away from your desk and enjoy the fresh air by taking a short walk. Finally, use apps or tools that remind you to take regular breaks. This will help you avoid prolonged periods of uninterrupted work, which can lead to decreased productivity and increased stress. By following these strategies, you can effectively incorporate breaks into your work routine and improve your overall quality of life.

The risks of not taking breaks

Failure to take breaks can lead to negative physical and mental health consequences. Workers who don’t take breaks are at risk of experiencing fatigue, stress and burnout, all of which can negatively impact their performance and well-being. People who don’t take enough breaks may also be more prone to physical injuries, including musculoskeletal disorders, from prolonged static posture or excessive screen use.

Lack of regular breaks can affect mental health by increasing the risk of depression and anxiety, reducing the ability to concentrate and make decisions, and increasing stress levels. In summary, not taking breaks can have a negative impact on health and well-being, as well as productivity and quality of work.

Breaks and micro-breaks are essential for our productivity and well-being. They reduce stress, increase creativity and concentration, prevent eye fatigue and muscle tension.

Remember to take regular breaks for your well-being and work efficiency.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.