How long are you going to take for lunch today? Thanks to the digital age, lunchtime is reduced – the average employee now takes just 29 minutes off work to appease demanding bosses, according to a survey published this week.
In the study, for Branston, a quarter of workers said their lunch break had decreased since before the pandemic. Some blamed an increased workload, but the trend was also linked to working from home and a fear of being seen as slacking off.
“In times of insecurity, people want to show they’re there,” says Cary Cooper, professor of organizational psychology at the University of Manchester. “But if we skip breaks, we burn out and make mistakes. Taking a lunch break increases productivity.
So what’s the best way to maximize our precious free time?
Aim for 45 minutes at the same time every lunch break
We are legally entitled to at least a 20-minute break per six-hour shift and, says Cooper, “After three straight hours, you shouldn’t just take 10 minutes to grab a sandwich. You need at least 45 minutes to clear your mind.
Dr Sheri Jacobson, Founder of Harley Therapy Clinics, says: “Habit is good – just like many successful people wear similar clothes, eating at the same time gives you less to think about, and therefore less added stress.”
Train to boost your brain
According to a 2008 study published in the International Journal of Workplace Health Management, employees who exercise at lunchtime can improve their performance by 15%.
“Exercise stimulates blood flow to the brain, which helps with clearer thinking and reduces stress hormones, adrenaline and cortisol that have built up throughout the morning,” says Jacobson. “Even a brisk walk or run up the stairs for five minutes can make a huge difference.”
Host an “out of the office” lunch
According to the study, a third of workers check and respond to messages during lunch, and 17% have received direct criticism or passive-aggressive comments from bosses for not reading them quickly.
Jacobson says no one should feel pressured to respond. She suggests implementing an “out of office” message only at lunchtime and adds that “iPhones now have focus touch modes, so others know you’ve silenced your notifications.” .
Don’t eat at your desk
“Finding and using a space just for your lunch break can, after a period of rehearsal, create new circuits in your brain — a healthier habit of taking an appropriate break,” says Jacobson.
While some thrive on the buzz of a bustling canteen, she says most benefit from the tranquility outdoors, ideally in nature, which has been shown to induce feelings of calm and well-being.
Jacobson adds that “being near water, such as fountains — anything that connects us to our primitive past — can also help boost mood.”
Salad and protein will help avoid an afternoon slump
Prepare lunch in advance. “When we’re stressed, we’re more likely to grab something unhealthy,” says Jacobson, adding that while mogul Warren Buffet, 91, eats hot dogs, a salad topped with protein such as fish or cereal will serve most of us. better.
A Brigham Young University study found that staff with unhealthy diets were 66% more likely to experience lost productivity. “Unrefined carbs and saturated fats will cause energy spikes, followed by crashes later in the afternoon,” says Jacobson.
Ban gossip at work
“Talking about work with co-workers in the canteen always works,” says Cooper. “If you have lunch together, talk about your family to distract you from work. Reading a book, doing a puzzle, or having a treat to reward yourself for your efforts in the morning will also help you work smarter later on. »
Midday meditation can help boost afternoon focus, while Jacobson says many high achievers come to his clinic for 50-minute therapy sessions: lunch are very popular.
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Source: www.telegraph.co.uk
This notice was published: 2022-04-27 10:00:00
