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How to Take Office Breaks in Remote Work Setups

Remote work offers many benefits, including flexibility and the elimination of a daily commute. However, it also comes with its own set of challenges, particularly when it comes to taking breaks. In traditional office settings, break times are typically more structured and often involve social interaction or leaving the desk for a different environment. 

But when working from home, the lines between work and personal life can blur, making it easy to neglect taking proper breaks. Below are some strategies for effectively incorporating breaks into a remote work routine.


The Importance of Regular Breaks

Taking regular breaks is crucial for maintaining productivity and mental well-being. Prolonged periods of sitting or staring at a screen can lead to mental fatigue, decreased focus, and even physical strain. Breaks help to reset your mind, allowing you to return to work with renewed energy and focus.

For those working from home, where the distractions of household responsibilities and an always-on mentality may persist, it’s important to be intentional about scheduling breaks.


How to Take Breaks When Working From Home

Set a Schedule for Breaks

One of the easiest ways to ensure that you’re taking adequate breaks during the day is by setting a clear schedule. Many remote workers find success using techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break.

After four cycles, a longer 15- to 30-minute break is recommended. Setting reminders or alarms can help ensure that you adhere to this routine.

Additionally, following the same break patterns as you would in a traditional office, such as a mid-morning break, lunch, and an afternoon break, can keep you aligned with a structured workday. This way, you’re less likely to experience burnout.

Move Your Body During Breaks

Working from home often results in more time spent sitting compared to office environments, where walking to meetings, visiting coworkers, or going for coffee would naturally break up the day. Therefore, it’s crucial to incorporate movement into your breaks to prevent stiffness, promote circulation, and reduce eye strain.

A quick walk around your neighborhood, a 5- to 10-minute stretch session, or even using a foam roller to alleviate tension can help keep your body active. Stretching your neck, back, and shoulders, or even following short workout videos, can rejuvenate you and prepare you for your next work session.

Step Away from Screens

During office breaks, many people tend to scroll through social media or check personal emails, which can continue to strain your eyes and mind. Instead, aim to disconnect from screens entirely during your breaks.

Take the time to do something unrelated to work—make a cup of tea, read a book, or simply rest your eyes. Giving your brain a mental reset, rather than keeping it engaged with screen-based activities, will help improve focus when you return to work.

Create a Separate Break Space

One of the most challenging aspects of remote work is maintaining a clear distinction between work and personal spaces. If possible, designate a specific area for your breaks that’s away from your home office or workspace. This could be your kitchen, living room, or even a cozy chair on your porch.

Physically leaving your workspace helps to reinforce the mental shift needed for a proper break. It also prevents you from associating your entire home with work, which can reduce stress and anxiety.

Social Interaction for Mental Wellness

In traditional office environments, breaks often include social interaction, whether it’s a quick chat with a coworker or lunch with a colleague. When working from home, it’s easy to feel isolated, so finding ways to connect with others during breaks is important for maintaining your mental health. Schedule virtual coffee breaks with coworkers, call a friend, or use messaging platforms to stay connected.

This social aspect of breaks lifts your spirits and provides a sense of normalcy that mimics office culture. Even a brief conversation can break up the monotony of solo work and contribute to a more balanced remote work experience.

Avoid Household Chores

While it may be tempting to use break time to catch up on household chores, try to resist this urge. Chores, while productive, don’t offer the same mental relief that a true break would provide.

Using your breaks to clean the kitchen or do laundry can add to your mental load, as you’re still engaging in a task-focused activity. Instead, aim to engage in activities that relax or help you recharge.


Final Note

Taking breaks in a remote work setup is crucial for sustaining long-term productivity and mental health. The tips mentioned in this article can help remote workers avoid burnout and improve their focus.

The key is to treat breaks as non-negotiable parts of the day, just as in an office setting. Maintaining this balance between work and rest will not only boost performance but also enhance overall well-being.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.