10 Lunch Break Tips for Work to Boost Your Productivity

As more and more businesses have turned to remote or hybrid working arrangements, most employees need help managing their working hours. These work environments have disrupted the engagement and productivity of most employees, even affecting their lunch breaks. It's easy to get lost or easily confused when you've been working for hours. So, here are a few lunch tips for work to keep you healthy and productive.

Benefits of Taking a Lunch Break at Work

Boundaries between home and work life have blurred over the past years. A recent study showed that many employees still skip lunch breaks despite the freedom of working remotely. Some say they feel guilty or judged when they step away from their desk. Ironically, not taking your lunch break can also signal how poorly you manage your time at work.

Remember that your work shifts determine which hours in a day you are supposed to devote yourself to work. That mid-day break is your chance to rest and should be spent for that purpose. When you make it a habit to use the same period to continue working, it may cause people to question whether you're capable of performing your role.

Depriving yourself of proper breaks and healthy nourishment harms your productivity (not to mention your long-term health). Your brain needs energy and regular rest intervals to perform at optimum levels. It's essential during busy periods, as you need to be extra productive to cope with the added workload.

Working hard is essential, but working smart is much better for keeping your career and health on track. Taking time to relieve yourself of your tasks, even for an hour, is better for keeping your momentum throughout the day. In fact, it's been found that taking a rest in the middle of the day has been linked with increased productivity and can help ward off burnout and stress at work.

Here are a few lunch tips to keep you productive and energised at work:

What to Do On Your Lunch Break

1. Take a proper meal

This might sound obvious, but the fact that so many people don't do it makes it a point worth reiterating. Lunch is a key meal for you to sustain energy and fuel your afternoon workload. If you skipped lunch because you think it’s more efficient for your schedule, think again. Skipping your lunch makes you prone to brain fog and afternoon slumps, which is counterproductive.

2. Sneak a little workout in your workday

Sitting all day can link to an increase in undesirable health conditions like heart disease and Type 2 diabetes. Exercise engages your brain and body differently, allowing you to refresh your workday. With some planning, it is possible to sneak in a quick workout during your lunch break.

Efficiency is vital here because every minute of your lunch hour is precious. It would help if you found ways to exercise to fit your schedule. Look into high-intensity interval training (HIIT). This exercise involves short, timed bursts of cardio and strength training that increase metabolism and keeps you focused and on schedule. If you cannot get to a gym, you can try desk yoga to relieve the strain of a long workday.

3. Take time to breathe

When you are stressed at work, your breathing becomes restricted. This leads to starving your organs of the energising oxygen they need to help you go about your day. It's essential to take note of your breathing throughout a stressful workday. Conduct breathing exercises to relax your mind and body for a few minutes. This can help clear your head and increase focus levels when you return to work.

4. Try to log your thoughts

Taking care of your mental health is an effective way to make the most of your lunch break. You can try out journalling, which has been proven to reduce the effects of anxiety from work. After finishing your meal, use 15 to 30 minutes to focus on your personal responsibilities.

You can use journal prompts to engage in a creative activity or write about the events of your day and your anticipations for the remainder of the day. You can organise your thoughts by taking notes of things you'd like to mentally work through. This can increase your chances of handling your afternoon tasks with a more positive mood and energy.

5. Follow through with your schedule

Use your lunch break to focus on tasks outside of work. It gives your brain a break from stress-related work issues. This can make you feel more energised, productive, and ready to complete tasks when you return to your desk. When you have a written plan and schedule, you will feel more motivated to accomplish your tasks for the rest of the day.

6. Socialise and network

The mutual bond and trust made when people spend their time together contribute to better performance in the workplace. Many underestimate the value of building friendships at work, but various studies show that those who socialise with colleagues are more productive and passionate. And what could be a better bonding activity for the team than enjoying food together?

If you're having lunch with colleagues, make a pact with them to talk about anything under the sun, as long as it isn't work-related. It may seem shallow initially, but these little get-togethers can contribute to a better workplace. Think of it as an opportunity to let go and enjoy the time you spend with the people you work alongside daily.

7. Make the most of your time with a podcast or a book

Listening to a podcast or reading a book during your lunch break can help relieve your mind of workplace stress. It is also a way to upskill or reskill yourself to make you a better professional. You can also gain a new perspective on handling challenges when you take your mind off work-related tasks.

8. Step away from your desk

Eating lunch at your desk may help your productivity at work, but that's counterproductive. You need to think clearly and find creative solutions to pressing problems at work. Sitting for long hours has diminishing returns. Your brain functions better when you give it a few moments to recuperate.

Get away from your desk and see things from a different perspective. Take your lunch somewhere where there's open space and greenery. Breathe in the fresh air and have it circulate within your body – you'll find yourself feeling refreshed and in a better mood.

9. Perform self-care

You work hard. You deserve an hour of "me time" during your lunch break. Throw on a face mask or reapply sunscreen — do whatever your little heart desires. It's important to unplug and give yourself time to enjoy the little things. It's so easy to forget to be kind to ourselves in the chaos of life.

10. Power nap

Taking a nap at work may sound unprofessional, but taking a 10–20 minute power nap can help invigorate your brain and body. It can enhance your brain's learning capacity almost as much as a whole night of sleep. People who nap have better moods and lower frustration levels than those who don't rest.

Sleeping at work is generally frowned upon; it has yet to be a common practice in Malaysia. But other countries, such as Japan or Spain, practice ofinemuriorsiesta, which means sleeping wherever, whenever. They perceive this as a sign of devotion to work and can help prevent that burnout and exhaustion.

Your lunch break can be an essential part of your workday, where you can take a few moments to relax and handle other items outside of work. Whether you work from home or in an office, consider moving away from your desk and engaging in personal activities or relaxing your brain and body.

Refresh your mind by taking in these lunch break tips. If you're rethinking your career, go on JobStreet and #SEEKBetter opportunities. Update your profile regularly and keep tabs on the latest job postings.

For more workplace productivity advice, visit the Career Resource Hub.