A positive spin on a black dog
If you’ve ever had the pleasure of watching your pet take a break, you’ll know they’re experts at it. Our Labrador, Ellie, is the perfect example. She somehow always finds the ideal sun-soaked step, settles in with confidence, and savours her downtime without guilt. And when it’s time to chase the stick? She’s fully recharged and ready to go.
Now, imagine if we approached recovery like Ellie does – intentionally, unapologetically, and often. Unfortunately, for many of us, rest doesn’t come so naturally.
The High Cost of Skipping Breaks
Burnout is on the rise – and it’s not slowing down.
A 2023 HRD article reported that 46% of Australian workers feel burnt out, citing the ELMO Employee Sentiment Index. Increased workloads, blurred work-life boundaries, and the growing expectation to be “always on” are driving people to push through fatigue instead of taking healthy, restorative breaks.
While many factors contribute to burnout, our experience shows that one of the most overlooked causes is a consistent failure to take micro-recovery breaks throughout the workday. And the solution? It’s surprisingly simple – if we’re willing to make a few key shifts.
What Stops Us Taking Breaks?
Despite knowing the benefits of stepping away, we often default to pushing through. Why?
🔹 Workload and Deadlines
When there’s a mountain of work, breaks can feel like a luxury we can’t afford. Ironically, skipping them reduces productivity and deepens our fatigue.
🔹 Perceived Expectations
We often feel pressure – from managers, colleagues, or ourselves – to appear constantly productive. Taking a break can feel like shirking responsibility rather than recharging for sustainability.
🔹 Workplace Culture
If your environment subtly (or overtly) glorifies busyness, you’re more likely to follow suit. Culture plays a huge role in determining what’s “acceptable.”
🔹 Personal Work Habits
Highly conscientious individuals often power through the day without pause, believing this is their most productive mode. In truth, it may be counterproductive over time.
🔹 Lack of Awareness
Finally, many people just aren’t aware of how significantly recovery breaks improve focus, wellbeing, and even creativity.
Why It Helps to Take Breaks
Here’s what the research and real-world experience tell us: breaks are not indulgent – they’re essential.
Here’s why:
✅ Enhanced Focus and Productivity
The human brain was never designed for non-stop concentration. According to research by the University of Illinois, taking brief mental breaks can boost focus and cognitive performance. Even a 5-minute reset can help maintain high levels of attention and reduce mental fatigue.
✅ Boosted Creativity and Decision-Making
Stepping away – especially into nature or movement – gives your subconscious space to work. This promotes creative problem-solving and better decision-making, a principle supported by research into “diffuse thinking.”
✅ Stress and Burnout Prevention
Recovery breaks give the nervous system a chance to reset, reducing stress hormone levels and increasing resilience. This helps prevent chronic stress from escalating into full-blown burnout.
✅ Physical Health Benefits
Sedentary work and screen fatigue are real. Regular movement and screen breaks reduce the risk of repetitive strain, eye strain, and metabolic issues.
✅ Social Connection and Collaboration
Breaks often create space for organic, informal connection – which fosters stronger relationships, team cohesion, and even innovation.
✅ Learning and Development
Using break time to engage in micro-learning or reflective thinking can stimulate continuous growth. This not only enhances performance but supports wellbeing through mastery and autonomy.
✅ Long-Term Sustainability
Ultimately, recovery is a foundational skill for high-performing leaders and teams. Without it, motivation, clarity, and stamina all suffer.
How to Habitualise Taking Breaks
The good news? Break-taking can become second nature with the right systems in place.
🔹 Set Reminders and Time Block ⏰📅
Use tools like your calendar, watch alarms, or productivity apps (such as Pomodoro timers) to schedule regular breaks. Treat these as non-negotiable meetings – with yourself.
🔹 Pre-Plan and Be Accountable 📝🤝
Plan enjoyable break activities in advance: a short walk, a stretch, a chat with a colleague. Share your goal with someone who can help keep you accountable.
🔹 Create a Break-Friendly Environment 🌿🪑
Designate inviting, clutter-free break spaces. Whether it’s a sun-drenched step or a quiet corner of the office, your environment will influence your habits.
🔹 Use Mindfulness Techniques 🧘♀️🌬️
During breaks, try breathwork, meditation, or simply noticing your surroundings. Even a few mindful minutes can reduce stress and increase presence.
🔹 Start Small and Build Up 🌱📈
Don’t overcommit. Start with one or two short breaks daily and gradually add more as the habit takes hold.
🔹 Track and Reflect 📊🧠
Notice how you feel before and after your breaks. Reflect on your focus, energy levels, and mood. Over time, this reinforces the value of taking them.
🔹 Educate Yourself 📚💡
The more you understand the why, the more committed you’ll be to the how. Read up on habit science, or try tools like the Mental Toughness Measure or Work Recovery Scale to track your progress.
Designing a Healthier Workplace Starts Here
We believe that great work and great wellbeing go hand in hand.
At Get Mentally Fit, we help leaders and organisations create environments that support sustained performance, better focus, and lower burnout risk – by helping individuals build mental fitness and practical habits like taking recovery breaks.
We’ve supported hundreds of professionals and organisations to stop just surviving the workday and start thriving through smarter, more sustainable strategies.
💬 Ready to Shift from Burnout to Better?
If you’re ready to reset your personal approach – or help your team create a high-performance, high-care culture – we’re here to help. Whether you’re a leader looking for tailored support, or a business ready to invest in prevention, let’s talk.
👉 Explore our one-on-one Leader Support program
👉 Check out our self-assessments to improve your self-awareness and better understand your recovery and resilience profile.
Visit getmentallyfit.com.au, or connect with us on our socials (below) to stay in the loop with practical insights and workforce wellbeing strategies.
