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I’ve got nothing against coffee or snacks, particularly if you’re hungry.  But things get a little wonky when you’re eating just to take a break, or overdoing coffee because you’re feeling tired, or both.  You end up consuming more than you really want to, when what you really want is a few moments to chill out.

The Science Of Breaks

Taking a break in your day is not just about conquering boredom.  Just like your energy ebbs and flows and changes throughout the month and throughout the year, your energy naturally changes throughout the day.  Scientists have been studying these ultradian rhythms for fifty years, and have found that, in every 90 minute period, humans have a tendency to need to relax and zone out for about 10-20 minutes.  That doesn’t mean you can’t (and don’t) push through these natural rhythms all the time, but noting when you’re feeling the need to slow down and relax, and doing something about it, can actually increase your productivity and overall well-being.

Breaking Breaktime Rules

Whether you work in an office or at home or anywhere in between, chances are you’ve developed habits in terms of your breaks.  You probably have unwritten rules about what an acceptable break constitutes.  If you’re not sure what I mean, think about taking a walk for a break, or closing your eyes for a few minutes and breathing deeply.  If you feel some guilt about taking this kind of break, then you’ve got break time rules.

The problem with having these rules about what you can and cannot do to take a break is that you can’t get any value from your breaks.  If the only way you allow yourself to take a break is by getting a snack, then you start feeling weird or guilty about snacking when you’re not even hungry, which stresses you out.  Stressing yourself out completely defeats the purpose of your break, since the point of you wanting a break was to de-stress!

Your New Breaktime!

So here’s what you do.  Take a break from crappy breaks by brainstorming some new and creative ways to take a break.  Consider some breaks that would have the effect that you want.  What would be relaxing? Re-energizing? Stimulating?

To get you started, here are 10 new ways to take a workday break.  Keep this list (or your list) open on your computer so that you can refer to it whenever you need it.

If you want to relax:

• Lean back in your chair, close your eyes, and take a few deep breaths.
• Imagine a beautiful place, like a vacation spot that you love, and imagine being there.  Feel the feeling of it with all your senses.
• If you work from home or have your own office that can fit a yoga mat, lie down for 5 minutes.  It may feel really weird, but it’s very relaxing for your body.
• Close or minimize email, chat, twitter, and anything else that constantly updates.  Try doing this for as long as permitted to lower your stress levels and allow yourself to focus.

If you want to re-energize:

• Take a walk, either in your home or office, or for a block or two outside. Outside is best because the air is more oxygenated.
• If you have your own office (or willing or accepting co-workers) nothing beats a mid-day dance break.  Use youtube or pandora (or our dance break music) when you don’t have your favorites handy.  My current dance break favorites are The Rebirth Brass Band and Red Baraat.
• Affirm to yourself that you can take a break when you need to.  Just knowing this can be rejuvenating.

If you want a little of both:

• Do some stretches to increase blood flow to your whole body.
• Feel into your body.  Literally ground yourself in your chair; connect to the feeling of your feet on the floor.  Noticing what your body feels like gets you out of the stress in your head and allows you to reconnect with the totality of who you are.
• Do a journal rant. Write about what you’re feeling, nervous about, angry about.  (You may want to write this by hand, just make sure that you don’t leave it out or keep it on your work computer.)

Let me know what some of your favorite alternative break time activities are in the comment section below!