Tips for Making Your Lunch Break Work for You

November 14, 2018

Typically, we think that taking a lunch break is just that—a break.   When things get busy, it becomes something we simply don’t have time for… Raise your hand if you’ve ever said, “I’m too busy to take my break.” Yeah, I am talking to you, and you aren’t alone.

From a productivity standpoint, breaks help, they help boost your energy and maintain your focus.  From a health perspective, breaks are essential as repetitive moments or sitting for long periods of time can be hard on your body.

When things are busy, powering through might seem like the right thing to do, but the reality is that it’s often better to take a break before you start to lose focus, or worse get tired.  Which, depending on the physical requirements of your job, could lead to serious injury.

With that in mind, here are a few tips for making the most of your lunch break.


Every day we write to-do lists, schedule meetings, and plan to get things done.  Lunchbreaks, however, is often forgotten. We assume they’ll happen on their own, sometimes they do, but sometimes they don’t.  Rather than leaving it up to chance and circumstance, plan your lunch break. Schedule in a 12:30 pm appointment eliminating the excuse that you don’t have time.  If you’re anything like me, you could add it to your to-do-list…..just so you can have the thrill of crossing it off. 😉


Scrolling through emails or social media doesn’t really give your mind or body the break it needs. Leave your phone at your desk or in your car, and get away from your workspace whenever possible.  Just as kids need screen-time limits, adults need them too….work is not an excuse.


It will depend on the day and the type of work you typically do.  If you’re staring at a computer screen all day, it’s good to use the 20-20-20 Rule (every 20 minutes take a 20-second break to look at something 20 feet away).

Taking micro breaks is common ergonomic practice, particularly for those sitting for long periods of time. Worksafe, B.C offers a free downloadable software program called; Worksafe Sam Stretch prompter. This desktop tool provides stretching tips to help reduce eye and muscle strain, and will periodically remind you to do various stretching exercises to help improve circulation.


A personal favourite of mine, crossing two things off the to-do-list at once, a break, and a workout!!!  If you’re lucky enough to have a gym at the office this makes it much easier.  Otherwise, check to see if there is a gym or community center nearby.   A workout is a great stress reliever, plus it can offer long-term health benefits. If you’re concerned about sweating and returning to work a hot mess, a restorative yoga class or simple stretching routine could be for you.


Interacting with people is another great way to spend your breaks. Conversation helps take your mind off work and allows you to build the relationships. If you’re breaking with co-workers, try to spend as much time as possible talking about non-work related things.

A quick trip to the lunchroom for a refreshment or a conversation with a coworker might be all you need to get the blood flowing and elevate lagging mid-morning or afternoon energy slumps.  Experiment with the various options and find something that works for you.

Remember, the busiest days when you feel you just don’t have time might actually be the days when you could benefit most from a break.



Contributing Author Company Profile:

Venus Fitness and Lifestyle is a health and wellness company based out of Richmond, B.C. that offers Personal Training, Group Fitness, and Corporate Fitness services throughout the community. In addition to health and wellness services, Venus Fitness is also a 2018 #WMTop30 blog, focused around balancing Fitness, Family, and Fun. Venus Fitness’s mission is to encourage and support a healthy balanced lifestyle. Fitness is the seed from which a healthy lifestyle grows. However without dedication, hard work, perseverance, and healthy choices both nutritionally, mentally and socially this can be hard to maintain… that is where Family and Fun come in.

Shannon Sawicki founded the company in 2007 with the support of The Great Little Box Company’s very own CEO, and award-winning entrepreneur, Robert Meggy. Shannon has been able to grow her services and digital offerings creating an impressive health and lifestyle platform. Shannon’s commitment and enthusiasm to healthy living, coupled with her devotion to family is what drives Venus Fitness making her a hardworking fitness leader, inspiring health and lifestyle advocate and the GLBC resident fitness guru.

To learn more about Venus Fitness and Lifestyle or to connect please visit or join the social media community here: