The Lost Art of Taking a BREAK
We often say, “if you don’t take a break, your body will make you” and boy, does that feel true this week. As I write this beside my sleeping cat, while the new season of The Traitors plays on my laptop, I’m reflecting on how bittersweet it is to have a break, but forced break while being sick and stuck at home.
We have moved into a culture against breaks, and into a hustle of working long hours. We moved away from Sunday rest days, and into the TikTok phenomenon of the “Sunday Reset”, where we spend the day cleaning and installing new clear acrylic shelves in our fridge as if it’ll make us feel organized and productive come Monday. Pre-Covid, we were used to pushing through a cold while at work, or through the pandemic, we expected to continue to work from home even while bedridden.
What’s been lost is the true reset, the breather between busy days, and the comfort of doing absolutely nothing. I’m finding myself jealous of the preschool kids that get a scheduled nap time in the middle of their day- I should have taken advantage of that while I had it!
How do we befriend our lost break? Do we even know how to do it anymore?
Here are some of my favourite ways to re-introduce breaks into your daily routine:
1) Consider where the idea of not allowing rest comes from.
Let’s start with addressing the corporate elephant in the room; breaks are the antithesis to productivity in the workplace. We have grown into a society that values us for our output, and we bring that thought process home when surrounded by chores and things to do. When we think of ourselves as being measured by our productivity instead of our inherent value, it makes a lot of sense as to why we feel we should be in constant motion. Let’s reframe this viewpoint; there IS a productivity value to breaks. We show up better in work when our brain has had a chance to rest and when we take time to separate ourselves from work. We are more present, focused, and able to problem solve when we have a chance to breathe between shifts. Breaks are not the antithesis of productivity, burnout is! So let’s prioritize longevity and sustainability through balance in work and life. We are better at our jobs when we take space from them, as it helps when we can see the big picture and when we can bring the tasks at hand more energy.
2) Make breaks a part of your to-do list.
Taking a break has equal, if not more, value to any task you may have on your to-do list. Breaks are what give us a chance to rest our eyes, recharge and return to work with energy and the ability to problem solve. When considering your to-do list for a day of work, consider breaking each task into smaller pieces, and adding 1 type of break for every 2-3 tasks.
For example, if I were still a student my list would look like this:
Finish pages 4-6 of assignment
Write notes from Monday’s lecture
Take a bath
Make a healthy dinner
Watch new episode of Below Deck
Put laundry in the washer
Do reading for class tomorrow
Start new craft (30 minutes)
That way, a “fully accomplished day” looks like one with a balance of creativity, rest, productivity and chores.
3) Reflect on what stops you from taking breaks.
We may often judge ourselves for taking breaks because of an automatic thought that we have a hard time noticing. Do you have an internal voice that tells you you should not take a break? What is that internal voice trying to accomplish? Even the most judgemental of thought processes may have a good intention — how can we respond to that voice with a compromise? For example, your internal critic may tell you that you cannot take a break because it will make you look lazy. What does it mean to be lazy? How would it feel to get back to a task after taking your eyes away from it for an hour? What could be a positive feeling that “lazy” could be reframed into? If we respond to our inner critic with kindness, we can hear her out and let her know we are taking care of what needs to be done, while creating a balanced schedule. If we would encourage our friends to take a day off, then we should probably allow ourselves to do the same.
We are better versions of ourselves when we can create balance in our work and personal lives. That said, changing our approach to breaks can be really challenging, and it may feel like our worldview prevents us from feeling restful even when it's time to take a break. We may often find we avoid breaks to be with our own thoughts. This can be a really difficult process that builds tension when we most need a release. If you are struggling to find that balance, talking with a therapist to address barriers to rest can be really helpful. Reach out if therapy feels right for you, we are here to help you grow, and most importantly, REST!
— Bethany
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Written by: Bethany Hanman RP
Bethany is a registered psychotherapist, and has completed a BA in Psychology at the University of Waterloo, a Post-Graduate Certificate in Addictions and Mental Health at Humber College and a MA in Psychotherapy at Wilfrid Laurier University. Bethany works with teens (16+) and adults support them through anxiety, depression, self-esteem, addiction and relationship conflict.