Consider taking these three kinds of breaks every day

Common sense suggests that taking breaks would mean getting less done. But that’s not what science shows. Studies confirm that the boost in productivity you get after taking a rest more than makes up for the minutes you lose kicking back and relaxing. Time use expert Laura Vanderkam offered her own answers on different kinds of breaks.

1. Physical

Vanderkam, like every other sensible person out there, urges knowledge workers to get off their butts at least once a day. This might include a walk around the block, walking the dog, going for a run, doing a workout video, jumping rope, doing some kettlebell exercises, or hustling up and down the stairs.

2. Social

This one might be less obvious, but with our current social isolation it’s more important than ever. This could involve grabbing coffee with a colleague (or FaceTiming over a cup of coffee if you’re working virtually), having lunch with your partner and kids if they’re around, or calling a friend or family member you want to catch up with. Research shows that social connection is one of the best stress busters out there, and that it lifts our mood even when we initially feel reluctant to connect with others.

3. Spiritual

A spiritual break is a little less intuitive, but in this context I mean anything affecting the human spirit or soul. Plenty of soulful activities can fit just fine into a workday: praying, meditating, reading spiritual texts or devotionals, listening to uplifting music, looking at something beautiful, or doing anything that connects you to something larger than yourself.