Don’t you hate feeling super drained at the end of the workday? Like you’ve been through a battle and are just absolutely exhausted so you don’t feel like doing anything else but turning on the TV?

Feeling this way is too common – it’s something all of my mindful productivity coaching clients (and me!) have struggled with. So how do we stop wasting energy during the day and actually enjoy our time off?

Well, one of the BIGGEST culprits of wasted energy is not taking proper breaks during your workday, especially if you work from home and for yourself like me.

Whether you’re a freelancer or side hustler, you might think that powering through your tasks without stopping is the best way to get things done. But I’m going to be real here: it actually has the opposite effect!

“Almost everything will work again if you unplug it for a few minutes – including you.” – Anne Lamott

Being your own boss can also mean feeling like you can’t afford to take a break. After all, if you’re not working, then you’re not supporting yourself, right?

Wrong.

Without regular breaks, our brain gets tired, our focus dwindles, and before we know it, we’re less productive and more stressed. With the way our brain works, it’s proven to be ten times more effective to take a couple minutes off rather than force yourself to keep going.

Which is why this blog post explains why taking breaks is essential for productivity, the common pitfalls we all face, and how to create a routine that keeps your energy levels high and your productivity on point.

Ready to stop wasting energy and make the most of your work-from-home days?

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WHY TAKING BREAKS STOPS WASTING ENERGY

Taking breaks might seem counterintuitive when you’re trying to maximize productivity, especially for those of us who are self-employed.

But breaks are truly crucial for maintaining high levels of focus and efficiency throughout the whole day and even week.

And experts agree! For example, Dr. Michael Kerr, a workplace psychologist, emphasizes that breaks are vital for maintaining mental clarity and preventing decision fatigue.

Plus research published in the journal Cognition highlights that brief diversions can significantly improve focus and productivity.

So let’s explore why breaks are not just beneficial but essential for your overall energy, productivity and well-being:

1. Boosts focus and productivity
2. Prevents burnout
3. Enhances creativity
4. Improves physical health
5. Improves mental health

BOOSTS FOCUS & PRODUCTIVITY

Here’s a fun fact: the brain can only focus for roughly 10-52 minutes at a time, then it needs a break to recoup.

So when you work non-stop, your brain becomes fatigued, and your ability to concentrate diminishes.

It’s literally how the brain works. There’s no going around that!

Regular breaks give your mind a chance to rest and recharge, which helps maintain your focus when you need to return to your tasks.

Have you ever noticed that after a longer lunch break you come back to your desk more focused than maybe you were in the morning? This is why!

In essence, here’s what you need to remember: studies have shown that taking short breaks during long tasks helps sustain performance and reduce the decline of attention over time.

PREVENTS BURNOUT

Burnout is a super real risk for us self-employed folks since we often feel the need to be constantly on the go.

But without breaks, the continuous pressure can lead to a mental breakdown and pure physical exhaustion, making it much harder to stay motivated and productive.

Whenever I’m working back to back hours without a break, the day feels harder. I feel less energized, procrastinate, and get in my head a ton more. But if I take more breaks, it’s like a night and day kind of difference. I literally feel it.

“If you think you can outsmart burnout, burnout will prove you wrong.” – Sally Clarke

My coaching clients do, too! Just last week, a client texted me after she worked from home all day and told me that taking breaks completely changed how she felt throughout and at the end of the day.

Which is to say that by incorporating regular breaks into your routine, you allow yourself the necessary time to relax and recover, GREATLY reducing the risk of burnout.

ENHANCES CREATIVITY

Did you know that taking breaks also boosts your creativity?

Stepping away from your work allows your mind to wander and make new connections, which can lead to fresh ideas and solutions.

Now if you work for yourself, this is particularly important! Why?

Cuz entrepreneurs, freelancers, side hustlers, etc. rely on innovative thinking to stay competitive in their fields.

And taking breaks genuinely helps with that.

IMPROVES PHYSICAL HEALTH

Working from home typically means sitting at your desk all day.

And we all know that sitting is the new smoking.

Sitting for long periods of time can negatively impact your physical health, leading to issues like back pain, neck pain, eye strain, and poor posture.

Taking regular breaks encourages movement, whether it’s a short walk, some stretching, or simply standing up and moving around.

These activities help mitigate the adverse effects of prolonged sitting and obviously contribute to overall health.

IMPROVES MENTAL HEALTH

Keep this in mind: mental health is just as important as physical health.

Taking breaks can help reduce stress and anxiety, giving you the chance to reset and approach your work with a clear, calm mind.

This is especially vital for self-employed peeps who often juggle multiple roles and responsibilities.

“There is a fine line between challenging yourself and overwhelming yourself.” – Brittany Burgunder

In summary, taking breaks is NOT a luxury!! Breaks are a necessity for staying productive and maintaining your well-being as you work for yourself from home. By understanding and embracing the importance of breaks, you can work smarter, not harder, and achieve more with less stress.

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COMMON MISTAKES WHEN TAKING BREAKS

Now that you understand the importance of taking breaks, let’s talk about what common mistakes you gotta avoid making.

First I gotta say that falling into one or more of these common pitfalls can completely negate the benefits of taking breaks. Which is why it’s helpful to know!

Let’s take a closer look at some of these mistakes and how they can lead to wasted energy and reduced productivity:

1. Skipping breaks altogether
2. Taking inconsistent breaks
3. Taking overly long breaks
4. Engaging in non-restful activities
5. Ignoring physical activity
6. Not scheduling breaks

SKIPPING BREAKS ALTOGETHER

The most common mistake is skipping breaks altogether. Driven by the desire to get more done or because of external pressures (like clients), you might push through the whole day without pausing.

But here’s the thing: you feel totally and completely drained at the end of the day when you do that, don’t you?

“The real secret to getting more done is giving yourself a break.” – Marie Forleo

That’s cuz this approach leads to mental fatigue, decreased efficiency, and (eventually) burnout.

Without taking breaks, your productivity plummets, and tasks that should take minutes end up taking much, much longer.

TAKING INCONSISTENT BREAKS

Inconsistent break patterns can also disrupt your daily and weekly workflow.

Taking breaks at random times or when you feel exhausted creates a super disjointed work rhythm.

A lack of routine makes it harder to maintain focus and can lead to prolonged periods of low productivity since you aren’t maximizing your time and energy effectively.

TAKING OVERLY LONG BREAKS

On the flip side, taking overly long breaks can also break your momentum.

It can be tempting to indulge in a lengthy break, especially when working from the comfort of your own home.

However! Long breaks can lead to procrastination and difficulty getting back into a productive mindset.

When it’s time to get back to work, you convince yourself that a little more break time is okay. Then once you eventually do get back to it, you beat yourself up for wasting time then struggle to find your flow.

ENGAGING IN NON-RESTFUL ACTIVITIES

Not all breaks are created equal!

Engaging in non-restful activities – like scrolling through social media or emails, watching TV or YouTube, anything with a screen – might seem relaxing, but they still stimulate your brain as if you were working.

“Your commitment to your wellness is part of the revolution.” – Danielle LaPorte

So they don’t actually give your brain a chance to relax and recoup.

These kind of activities can overstimulate your brain which makes it way harder to refocus on work tasks.

IGNORING PHYSICAL ACTIVITY

Another super common mistake is ignoring the importance of getting up and moving around during your breaks.

Staying sedentary during breaks, like sitting in the same position while reading or browsing the web, does little to alleviate the physical strain of working long hours.

Basically, lack of movement can lead to discomfort and physical health issues over time.

NOT SCHEDULING BREAKS

Michael Hyatt (founder of Full Focus) always says, “What gets scheduled gets done.”

Without a set schedule, breaks can become irregular and ineffective.

Failing to plan breaks can result in either forgetting to take them or taking them at inconvenient times. Or maybe it leads you to take overly long breaks, engage in non-restful activities, or ignore physical activity.

So scheduling breaks helps create a consistent routine that enhances productivity and ensures you’re recharged regularly.

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HOW TO TAKE BREAKS WHEN WORKING FROM HOME

By now you get that taking breaks is essential – but how you take them matters just as much.

Implementing effective break strategies can make a significant difference in maintaining your productivity and overall well-being as you work for yourself.

So here’s 2 proven techniques and 4 types of breaks plus some activities to help you make the most of your break time as you work from home:

1. The Pomodoro Technique
2. The 52/17 Rule
3. Active breaks
4. Mindful breaks
5. Social breaks
6. Creative breaks

THE POMODORO TECHNIQUE

One of the most popular and honestly most effective break strategies is following the Pomodoro Technique.

If you don’t know what the Pomodoro Technique is, it’s just when you work for 25 minutes (one “Pomodoro”) and then take a 5-minute break.

After completing 4 Pomodoros, you take a longer break of 15-30 minutes. So it looks like this:

1. Work for 25 minutes
2. Break for 5 minutes
3. Work for 25 minutes
4. Break for 5 minutes
5. Work for 25 minutes
6. Break for 5 minutes
7. Work for 25 minutes
8. Break for 15-30 minutes

This structured approach really helps you maintain your focus / concentration, ensure regular intervals of rest so your brain can recoup, reduce mental fatigue, and maintain your energy levels throughout the day. It’s like having a clear framework for both work and rest.

So how do you actually implement the Pomodoro Technique? I personally love using cube timers but you could also get a dedicated Pomodoro app to help you keep track of your intervals.

THE 52/17 RULE

Another super effective but not as common strategy that I’ve been practicing a lot more often lately is the 52/17 Rule.

The 52/17 Rule means that you work for 52 minutes then take a 17 minute break.

Such random numbers – why 52 and 17 minutes?

Well, simply put, research shows that this work-to-break ratio is how you maximize your brainpower and productivity.

Following this rule means that you balance longer work periods with substantial breaks. This allows for deep focus plus adequate rest, offering all of the benefits that the Pomodoro Technique does.

So how do you implement the 52/17 Rule? Again, keep it simple.

Set alarms or use your cube timers to remind you when to start and end your breaks. Timers are such an easy way to ensure that you stick to your schedule!

ACTIVE BREAKS

We’ve already talked about the fact that adding physical activity into your breaks can significantly boost your energy levels and improve your health, so I won’t dive deeper cuz that’s pretty much all you need to remember!

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” – Deborah Day

With that said, here’s a few activities you can consider to add some physical movement to your breaks:

• Stretching: simple stretching exercises can alleviate muscle tension and improve your circulation, helping you feel way more energized when you get back to your desk
• Short walks: a quick walk – even around your home or apartment – can refresh your mind and body. I personally take a 30-minute walk every morning then a 20-minute walk every afternoon with my dog Madonna!
• Exercise: we all know that working out is good for you, but you don’t have to make it long or intense to reap the benefits. A super brief workout or yoga session can enhance both your physical and mental well-being just as effectively

Really the whole point of getting up and moving around is to reduce physical strain, increase blood flow, and provide a mental reset.

So how do you implement active breaks?

First it starts with a commitment. Then you gotta make sure you have a enough time, which is why I always suggest scheduling your breaks!

For instance, it may be easier if you practiced the 52/17 rule and used those 17 minutes for a short yoga session or walk.

If you do decide to work out, then keep exercise equipment like a yoga mat or resistance bands handy for quick use during those breaks.

MINDFUL BREAKS

I’m a huge meditation advocate. I only meditate for 10-15 minutes during the workdays and have seriously noticed some incredible shifts in my mindset and ability to control my reactions to my thoughts and emotions.

I also love to meditate when I’m feeling a little anxious or stressed out throughout the day cuz it helps me recenter myself.

I’ve learned that taking time to practice mindfulness during your breaks can truly alleviate stress and really improve your focus since you can leave that negative headspace behind.

So here’s some mindful activities that you can do during your own breaks:

• Meditation: I personally love Headspace’s guided meditations. Doing sessions for even as short as 5 minutes can clear your mind and boost focus.
• Belly breathing: taking some deep breaths through your belly is a super effective way to reduce stress, lower your heart rate, and find relaxation
  • I talk more about this technique in that blog post I linked above!
• Body scan: whenever your mind is darting all over the place or you need to reorient yourself, doing a body scan can help increases your awareness, reduce physical tension, and again find relaxation
  • I also talk about this technique more in that meditation blog linked above!
• Mindful walking: when you walk slowly and deliberately, paying attention to your feet on the ground, your breathing, and your surroundings, you focus on the present moment and let go of any distractions. This improves your focus, enhances your physical well-being, and helps you find a sense of calm

Alrighty, so how do you actually implement these mindful breaks?

Just like with those active breaks, it starts with a commitment. You have to decide what you’re going to do, then actually follow through.

Next you can download the Headspace app or another meditation / mindfulness app and set reminders to try to make it a regular part of your routine.

Honestly, there’s no shortcuts here. It’s really about being intentional.

SOCIAL BREAKS

You know when you’re stressed out or in a bad mood then you talk to your bestie or your mom and suddenly everything feels feasible again?

It’s no secret that social interactions can improve your mood, but they can also provide a super value mental break.

Especially if you’re self-employed and/or working from home, it’s really easy to feel isolated. That’s why connecting with others is crucial!

So in sum, social breaks reduces loneliness, boosts mood, and provides a mental reset.

Here’s some activities you can do to take social breaks:

• Phone calls or video chats: catch up with friends or family members to recharge your social batteries
• Networking: engage in “professional” networking to share experiences or gain new insights
  • For example, I’m a community leader in the Ready Set Coach community, and LOVE chatting with and learning from other coaches about business strategies, barriers, mindset shifts, and the like. Before I joined this community, I felt alone. Now, I feel like I’m around people who really get it and me.
• Roomie chats: if you live with someone, take a few minutes to hang out with them
  • Another example: Every few hours, my boyfriend and I will update each other on how the day is going. It just helps you process what’s happened and take a step away from screens

Now how do you implement social breaks?

I think it’s a good idea to schedule these kind of breaks into your calendar. You can plan regular check-ins with friends, family, or colleagues to ensure you stay connected.

I personally like to rotate who I reach out to. So if I chatted with my older brother this week, I’ll call my aunt the next, and so forth.

CREATIVE BREAKS

Getting creative is a fabulous way to get away from screens and provide a refreshing mental break but still keep you stimulated.

I also love to get creative right after my workday shutdown ritual to help myself transition into personal time!

“The greatest artists, musicians, and thinkers throughout history have all recognized the need for regular breaks and time to rejuvenate. Don’t underestimate the power of stepping back for a bit.” – Mel Robbins

Engaging in something creative obviously stimulates your creativity, but also provides mental relaxation and offers a nice change of pace.

So here’s a few activities you can do to take creative breaks:

• Coloring or doodling: let your mind wander while drawing or coloring can be very relaxing. I love my adult coloring books!
• Reading: spend a few minutes reading a book or an article unrelated to work
• Writing: take some time to journal about your day, practice some gratitude, or celebrate your wins
• Listening to music: put on your favorite artist for a song or two and dance around to lighten your mood and bring some fun into your day
  • For instance: I love Post Malone and have a handful of songs that I’ll play if I need a pick me up

Next, how do you implement creative breaks?

First, pick something that you’re drawn to. So if you don’t like coloring, then it won’t relax you or serve you.

Second, make it as easy as possible to do – just like those physical breaks. For example, keep a journal or sketchbook nearby for quick access. I always have my bullet journal ready to go on my desk.

Then set a timer and get into the activity with your whole heart. Doing creative breaks is really about getting lost in your creativity, so just have fun with it.

Once that timer is up, put it away and shift back into work with a smile on your face.

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TIPS FOR IMPLEMENTING BREAKS

I know I’ve already covered some tips above, but to really make the most out of your breaks I wanted to cover a few more.

Why? Cuz effective breaks ensure you actually boost your productivity and well-being. So it’s important to integrate them seamlessly into your daily routine.

So here’s some tips to help you implement breaks throughout your work-from-home days:

1. Schedule your breaks
2. Create a balanced break routine
3. Listen to your body
4. Stay flexible and adapt
5. Reflect on your break routine

SCHEDULE YOUR BREAKS

Our brains and energy thrive on consistency. So planning your breaks in advance is so key to maintaining that consistency.

Set specific times for breaks throughout your workday to ensure you take them regularly. I even add these times into my calendar to always ensure I actually have the time.

So use your own calendar or even alarms to schedule your break times. You can also set reminders to alert you when it’s time to take a break.

Here’s an example:

Let’s say you’re practicing the Pomodoro Technique. That means that you’re planning to take a 5-minute break every 25 minutes, and a 15-30 minute break every two hours.

Before you even start your workday, set alarms that align with your Pomodoro schedule and actually listen to them and take a break when the alarm goes off.

CREATE A BALANCED BREAK ROUTINE

If you take the same kind of break every time, you’ll get bored and it won’t recharge you as well as it used to anymore.

Which is why I always suggest varying your break activities. Mixing your breaks up between the physical, social, creative, and mindful types of breaks also makes sure that you address different aspects of your well-being.

And doing so is one of the easiest ways to prevent monotony and stay refreshed!

“In this game, everyone needs a break to refuel, recharge, and jump back in full throttle.” – Helen Edwards

Let me give you an example:

Maybe your morning breaks are all about mindfulness, doing activities to give your brain a rest and boost creativity. Then the afternoons can be about taking physical breaks, like stretching, walking, or super light exercise. And the later afternoons/early evenings might be when you take those social breaks to end the day.

Or you can mix it up by the day of the week, too! Totally up to you – just balance it out.

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LISTEN TO YOUR BODY

Our bodies always know best, like what’s working and not working, which is why we really gotta listen to it more often.

So pay attention to the signals that your body sends you. If you’re feeling fatigued, stressed, or physically uncomfortable, it’s a sign that you need a break.

Honestly, the only way to practice this self-awareness is to regularly check in with your body throughout the day. Ask yourself how you’re feeling and which kind of break might serve you best right now.

For instance, if you notice that your shoulders are super tense, then take a few minutes to stretch or do a quick body scan to relax those muscles.

STAY FLEXIBLE & ADAPT

While having a structured, consistent break routine is uber important, it’s just as important to remain flexible. Cuz life happens!

So adapt your break activities and durations according to your workload, energy levels, and specific needs throughout the day.

If you’re having a particularly demanding day, you might need more frequent or longer breaks to maintain your productivity.

Oppositely, on those lighter days, shorter breaks would probably suffice.

Another example:

Let’s say you’re working on a complex project that you want to get into the flow for. Maybe you’ll switch up the Pomodoro Technique by working for 45 minutes then breaking for 10. Or maybe you’ll instead try the 52/17 Rule.

Point is: do what’s best for you in the moment, but don’t push yourself to the point of exhaustion when you have a full day. Just mix things up.

REFLECT ON YOUR BREAK ROUTINE

Life, workloads, priorities, everything changes – so should your breaks.

Which is why it’s really crucial to regularly assess the effectiveness of your break routine and make adjustments when needed.

Reflect on how different break strategies positively impact your productivity and well-being, which ones don’t make much of a difference, and which ones might do the trick in the future.

You’ll feel it when it’s time to make a change. Remember: your body always knows best!

“Balance is not something you find; it’s something you create.” – Jana Kingsford

When you start to get that nudge or feeling that something is off, then it’s definitely time to reflect. I recommend keeping a journal or simple log for just 1 week where you record your break times and activities, along with notes on how you feel before and after each break.

That way you can review your journal at the end of the week, identify patterns, and determine which break activities or strategies work best for you.

Having this awareness helps you adjust your routine easily. As I always say, awareness is power!

At the end of the day, the ultimate key to taking effective breaks is to find what works best for you and make breaks an integral part of your workday routine.

OVERCOMING CHALLENGES IN TAKING BREAKS AT HOME

Working for yourself means that you will probably face several challenges when trying to take regular breaks.

First I gotta say that it’s perfectly normal! You’re probably not used to taking regular breaks, so of course it’s going to be an adjustment and there’s going to be some needed mindset shifts.

Don’t beat yourself up – just work to move forward.

So here’s 7 super common challenges when taking breaks at home:

1. High workload
2. Guilt or feeling unproductive
3. Lack of discipline
4. Distractions at home
5. Difficulty in disconnecting
6. Breaking long-standing habits

Now let’s talk about how to overcome these challenges!

HIGH WORKLOAD

As someone who works for yourself, you’re going to have a demanding workload. And it’s all going to be on you most of the time.

This might make it feel like taking breaks is simply impossible. I used to think that myself!

You may feel that every minute counts, and that stepping away will set you back. And your clients probably don’t help.

But that’s just not how your brain or your energy works. If you keep powering through without taking a few minutes for yourself throughout the day, you will burn out. It’s inevitable.

So here’s the solution: prioritize and plan your breaks.

Break your tasks down into smaller, manageable chunks and prioritize them. Then plan your breaks around your workload.

For example, take shorter breaks (5-10 minutes) when you’re super busy, and take longer breaks (15-30 minutes) when your workload is lighter.

Point is: prioritize your breaks the way you prioritize your tasks. You’ll thank yourself when you don’t feel dead at the end of the day, trust me.

GUILT OR FEELING UNPRODUCTIVE

Many freelancers and side hustlers alike struggle with guilt when taking breaks. It probably stems from feeling that every moment should be spent working to maximize productivity.

You might think that taking breaks is a waste of time, especially if you’re used to a continuous work routine.

Meaning we’re stuck in the hustle culture, and we feel guilty when we aren’t hustling.

So what’s the solution? Reframe what it means to be productive.

Understand that breaks are essential for maintaining long-term productivity and your mental health.

“Rest is not idle, is not wasteful. Sometimes rest is the most productive thing you can do for the body and soul.” – Erica Layne

Aka realize that taking breaks is productive! It’s how you stay efficient and effective all day and week long. They recharge your energy and improve your focus, leading to an overall better performance.

Plus remind yourself that the quality of work is way more important than the quantity. In reality, short, regular breaks actually helps you achieve more in less time, which is what you’re trying to do when you skip breaks. Ironic, isn’t it?

Also, choose breaks that contribute to your well-being so you do feel productive. Maybe you can exercise, meditate, or connect with a loved one. Not only do activities like this enhance your productivity, but they also boost your mood and energy levels.

LACK OF DISCIPLINE

Being your own boss means that you make the rules and schedule, which is a big reason why I personally love working for myself.

But without a structured work environment, it can be super challenging to discipline yourself to take breaks regularly since you don’t have anyone there to remind you (or force you).

Which means that the solution is establishing a routine.

Create a daily schedule that includes dedicated break times. Then treat these breaks as non-negotiable appointments with yourself.

Use calendar reminders, timers, or maybe other apps to remind yourself when it’s time to take breaks. The goal is to stick to your break schedule, so actually follow through.

DISTRACTIONS AT HOME

Working from home comes with its own set of distractions – from household chores to family members or roommates seeking your attention.

That’s why the solution is to set boundaries.

Designate a specific workspace in your home where you can work with minimal distractions. Plus communicate your working hours to those you live with and ask for their cooperation in respecting your work time.

You can also use noise canceling headphones or background music to minimize audible distractions.

And if possible, set up your workspace away from high-traffic areas in your home or apartment. The living room probably gets more crowded throughout the day than your bedroom, for instance.

DIFFICULTY IN DISCONNECTING

Sometimes it’s hard to switch off from work mode, especially if you’re in the flow with a task. Which makes it that much harder to take effective breaks.

What’s the solution? Taking a mindful break.

Add a mindful or relaxing exercise into the beginning of your break, such as deep breathing, meditation, or a short body scan. These practices are magic in helping you relax and mentally disconnect from work.

“For fast-acting relief, try slowing down.” – Lily Tomlin

You can also engage in activities that you enjoy to take your mind off work, like reading, doodling, or listening to music.

In essence, when you can’t disconnect from work, try connecting with yourself.

BREAKING LONG-STANDING HABITS

Changing ingrained work habits can be oh so challenging. If you’re used to working without breaks, it can take time to adjust to your new routine.

So when you’re feeling stuck in old habits, the solution is to start small and gradually build up your new habits.

Begin by incorporating short breaks into your workday and gradually increase their length and frequency as you become more comfortable with the new routine.

Track your progress, reflect, and celebrate your wins to reinforce the positive impact taking breaks has on your life.

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CONCLUSION

Taking breaks might seem like a luxury you can’t afford since you work for yourself, but it’s actually one of the most effective ways to ensure long-term productivity and well-being.

Remember, it’s not just about working harder. It’s about working smarter.

Scheduling regular breaks, incorporating a variety of activities, and using tools like your calendar to remind you can make a significant difference.

Overcoming the challenges of high workloads, guilt, feeling unproductive, distractions, and old habits will take some effort, but with the right approach it’s entirely achievable.

Make breaks an integral part of your work-from-home routine. Listen to your body, set clear boundaries, and don’t be afraid to step away from your desk. Your mind and body will thank you, and you’ll find yourself more energized and ready to tack your tasks effectively.

Ready to take that break? Go ahead – you earned it!