The Boundless Benefits of Breaks
by Meera Murali
Have you ever been told that taking breaks is a “waste of time”? Have you ever been called “lazy” when watching an episode of your favorite TV show, that you “don’t care about succeeding” because you aren’t working 8 hours straight? These are common themes in society today, and they stem from a stigma around relaxing and recharging for the sake of one’s physical and mental wellbeing. Taking breaks is important to maintaining a healthy lifestyle, and with the “workaholic” mindset on the rise, now more than ever, it is crucial that we emphasize the significance of relaxation and the consequences of not doing so.
Time and time again, research has proven that taking breaks improves focus, memory, and overall performance. According to Dr. Javier S Bautista, a PhD in Biomedical Sciences, breaks can improve memory, boost energy, reduce stress, improve health, and boost performance. A 2014 study published in the scientific journal Learning and Instruction analyzed patterns of focus in students and found that longer instruction times without rest led to decreased focus. When students are allowed a short break from learning – for example, recess – their brains are rested and their attention spans reset, resulting in an increased capacity to absorb information.
Another study conducted by New York University showed 16 adults various pairs of images, allowing them a break upon completion. Using functional magnetic resonance imaging, they found an increase in brain activity in parts of the brain associated with memory, both during and after the study. Furthermore, subjects whose brain activity increased during the break performed better on subsequent memory tests than those whose brain activity was weaker. The results of this study revealed the importance of breaks in short-term memory. This is crucial for students like me who spend much of their brainpower memorizing information for upcoming quizzes and exams.
Countless studies show how allowing the brain even the smallest period of rest can have drastic effects on its ability to process information for longer periods of time. Taking breaks not only improves work performance, but mental health as well. Students are constantly under pressure, and are therefore reported to experience higher levels of stress. This immense stress can have negative impacts on their physical and mental wellbeing.
It’s evident that breaks have many benefits, but what kinds of breaks are the most helpful?
Firstly, physical exercise is a great stress-reliever according to research from Princeton University. Researcher Dr. Holly Phillips claims that exercising for 30 minutes, 4 times a week, can “significantly reduce most people’s stress.” Secondly, the Mayo Clinic suggests that just a few minutes of meditation eases stress and can even help fight “depression, fatigue, high blood pressure, and insomnia.” Thirdly, a good old-fashioned nap can also help increase productivity and focus. A study by Case Western Reserve University and Boston’s Brigham and Women’s Hospital demonstrated the effects of taking a 5-30 minute nap on “alertness, attitude, sleep latency, sleepiness, fatigue, vigor, and cognitive performance.” Results found that a 10-20 minute nap provided the best results, and benefits continued to show for up to 125-155 minutes after the nap period ended.
Exercise, meditation, and napping are great ways to relax, but there’s one type of break that’s not so effective: scrolling on your phone. A study published in the Journal of Behavioral Addiction found that participants who took a break on their phone, rather than on a computer or piece of paper, took 19% longer to complete their assigned task (solving an anagram) and solved 22% fewer problems. This is due to the fact that when we reach for our phone, we create a “psychological need to check in with other interactions.” Allowing yourself even a moment on your phone creates significant distraction and reduces productivity.
Clearly, taking breaks is not just beneficial, but necessary. For students, the necessity of relaxation is multiplied, as they experience constant stress and pressure to succeed. As a sophomore in high school, I know just how vital a break can be. Every day, upon returning from school, I’m exhausted, and I feel like I have no energy to work whatsoever. Often, it seems like I don’t even have 20 minutes to spare to watch one episode of a TV show or play one round of my favorite game. However, the effects of not relaxing are usually greater than taking those 20 minutes off. Mental exhaustion causes decreased productivity, and a task that would have taken me an hour often takes me over 3 hours because of a lack of focus and energy. Instead of spending half an hour relaxing, then working at full capability, I’ve now spent 3 hours staring at my algebra homework, unable to concentrate, often with a raging headache and increasing anxiety. Although it seems counterproductive to enjoy a quick break instead of working, the benefits tend to outweigh the cost in the long run.
Breaks are beneficial to productivity, physical wellbeing, and mental health. Some breaks are more efficient than others, and it’s important to choose the length of relaxation that works best for you. However you choose to spend your break, make sure that you are refreshed and ready to work by the time it is over. We must remove the stigma around relaxation, or our workforce will be worse for it. So, the next time you feel stressed, tired, or even sad, take a break. Go for a walk, meditate, or snuggle up for a 10-minute power nap. Trust me, your brain and body will thank you. You’re welcome.
Sources:
Bautista, J. S. (2020, February 7). 5 benefits of taking breaks. University College London. Retrieved January 1, 2022, from https://www.ucl.ac.uk/students/news/2020/feb/5-benefits-taking-breaks
Cochran, A. (2013, July 5). New study sheds light on exercise’s impact on brain. CBS News. Retrieved January 1, 2022, from https://www.cbsnews.com/news/new-study-sheds-light-on-exercises-impact-on-brain/
Godwin, K. E., Almeda, M. V., Seltman, H., Kai, S., Skerbetz, M. D., Baker, R. S., & Fisher, A. V. (2016, August). Off-task behavior in elementary school children. ScienceDirect. Retrieved January 1, 2022, from https://www.sciencedirect.com/science/article/abs/pii/S0959475216300275#!
Kang, S., & Kurtzberg, T. R. (2019). Reach for your cell phone at your own risk: The cognitive costs of media choice for breaks. Journal of Behavioral Addictions, 8(3), 395–403. https://doi.org/10.1556/2006.8.2019.21
Kim, S., Park, Y., & Headrick, L. (2018). Daily micro-breaks and job performance: General work engagement as a cross-level moderator. APA PsycNet. Retrieved January 1, 2022, from https://psycnet.apa.org/record/2018-12793-001?doi=1&_ga=2.4211632.2040526642.1640916216-1401939902.1640296789
Marklin, B. (2018, March 29). Why Student Breaks Are Essential to Learning. Learning Liftoff. Retrieved January 1, 2022, from https://www.learningliftoff.com/why-student-breaks-are-essential-to-learning/
Mayo Clinic Staff. (2020, April 22). Meditation: A simple, fast way to reduce stress. Mayo Clinic. Retrieved January 1, 2022, from https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Polish, J. (2019, August 27). Taking A Break By Looking At Social Media Doesn’t Help Your Mind Reset, A New Study Says. Bustle. Retrieved January 1, 2022, from https://www.bustle.com/p/taking-a-break-by-looking-at-social-media-doesnt-help-your-mind-reset-a-new-study-says-18682642
Rees, A., Wiggins, M. W., Helton, W. S., Loveday, T., & O’Hare, D. (2017, June 7). The Impact of Breaks on Sustained Attention in a Simulated, SemiâAutomated Train Control Task. Wiley Online Library. Retrieved January 1, 2022, from https://onlinelibrary.wiley.com/doi/abs/10.1002/acp.3334
The Science of Taking a Break. (2021, September 22). OnlineSchools.Org. Retrieved January 1, 2022, from https://www.onlineschools.org/science-of-study-breaks/#Studying-With-and-Without-a-Break
Tambini, A., Ketz, N., & Davachi, L. (2010, February 4). Breaks at Work or School Enhance Learning and Memory. WorldHealth. Retrieved January 1, 2022, from https://www.worldhealth.net/news/breaks-work-or-school-enhance-learning-and-memory/
University of Illinois at Urbana-Champaign. (2011, February 8). Brief diversions vastly improve focus, researchers find. ScienceDaily.Com. Retrieved January 1, 2022, from https://www.sciencedaily.com/releases/2011/02/110208131529.htm
Wier, K. (2019, January). Give me a break: Psychologists explore the type and frequency of breaks we need to refuel our energy and enhance our well-being. American Psychological Association. Retrieved January 1, 2022, from https://www.apa.org/monitor/2019/01/break