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Lunchtime:
Courtney Murrison
July 21, 2022
Vendasta has some very strong values surrounding hard work. We are owners. We take risks and work with speed. We relentlessly insist on only the highest quality. We are obsessed - our blood runs Vendasta green. Each and every Vendastian possesses these qualities, and we should all be so proud of what we accomplish together.
While these qualities are all powerful and impressive, it is important to recognize that ownership, bias for action, insisting on the highest standards, and customer obsession need to be accompanied by delegation and teamwork, only taking on what you can handle, and overall— looking out for your own health & wellness.
There is a common misconception out there that says, “If I don’t take breaks and work through lunch, I will have a better performance in my work than those who are taking breaks.”
In reality, it is likely having the opposite effect. Taking breaks allows your brain and body to get the necessary recharge it needs to keep going. Keeping up the grind may seem fruitful, but it can negatively impact your long-term performance and mental health.
Putting too much pressure on yourself, putting in long hours without having time for your social life or wind-down time, and taking on too much responsibility can all lead to burnout.
What is Burnout?
Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you may begin to lose the interest that led you to take on your role in the first place. Burnout can reduce productivity and can lower your motivation and cause you to feel helpless, hopeless and resentful.*
Burnout is tough to see coming, and it takes work and time to beat once you’re in it. Once a phase of stress or overwork has turned into burnout, it takes at least 11 weeks to recover from it. For most people, recovery from burnout takes anywhere from a year to several years.** It is important to pay attention to the state of your mental health and actively reduce your stress in order to prevent burnout (more on this later!).
Causes of burnout - the trifecta***
Work-related causes of burnout
Feeling like you have little or no control over your work.
Lack of recognition or reward for good work.
Unclear or overly demanding job expectations.
Doing work that’s monotonous or unchallenging.
Working in a chaotic or high-pressure environment.
Lifestyle causes of burnout
Working too much, without enough time for socializing or relaxing.
Lack of close, supportive relationships.
Taking on too many responsibilities without enough help from others.
Not getting enough sleep.
Personality traits can contribute to burnout
Perfectionistic tendencies; nothing is ever good enough.
Pessimistic view of yourself and the world.
The need to be in control; reluctance to delegate to others.
High-achieving, Type A personality.
Stress vs. Burnout
Stress is a normal part of life, and people usually fluctuate daily between low and high stress levels. Burnout occurs when you have been at a high stress level consistently for a long period of time.
The Benefits of Taking a Break
Now, back to that ‘actively reducing your stress’ part. When working on a complex problem or when you feel that you have too much to do, it is easy to convince yourself that you do not have the time to take breaks. But if this is the case, then it is a telltale sign that you are actually in need of a break!
By working through your lunch or not taking micro breaks in order to complete more tasks, it can actually have the opposite effect. Taking regular breaks improves your overall wellbeing and productivity, and can actually boost your performance. A study by Korpela, Kinnunen, Geurts, de Bloom and Sianoja (2016)**** found that taking lunchtime breaks and detaching from work increases levels of energy at work and decreases exhaustion. Furthermore, one year later it was found to increase vigor and increase energy levels over time.
A break can be really helpful to refocus your attention if you experience brain fog or feel absent-minded. Taking a moment to recharge alone gives you time to reflect on yourself and understand why you are feeling the way you are. This short pause can actually help reboot your brain to be more tuned in. It allows you time to come up with other ideas or solutions to what you are working on.
5 Benefits of Taking Breaks****
1. It helps you process information and solve problems
Have you ever had a ‘shower thought’ that turns into a great idea? Or come up with a solution to something you have been working on while taking your dog for a walk?
Our brains have two functioning modes: Focused, and ‘diffused’. When operating in the ‘diffused’ mode, your brain is more relaxed and in a ‘daydream’ type state. Some studies have shown that we solve our most difficult problems when we’re in this diffused state. Sometimes letting your brain relax and wonder can help you problem solve!
2. You’ll get a better sense of the bigger picture
Getting too caught up in the small details can make you lose sight of the big picture. By stepping back and reassessing, you can ensure you are giving your attention to the right tasks and projects.
3. You’ll be more creative
Skipping breaks while working on carefully thought out work can actually reduce your ability to be creative. When your brain is rested, you have more cognitive capacity to make more creative connections with your work.
4. Breaks can help you cultivate healthier habits
Being busy and stressed prevents you from putting thought and time into your health. Nutrition, exercise, and sleep will naturally fall by the wayside if you do not create the time for them. Taking breaks allows you to have the time to sit down and enjoy your meal (preventing fog eating), fit in a 20 minute walk, or even take a quick power nap. Additionally, getting away from your computer screen has benefits in itself. Things like eye strain, headaches, and poor posture can develop if you do not take the time away from your screen.
5. Taking regular breaks helps make you more productive
Taking breaks - particularly mini breaks throughout the day - gives you a series of mini deadlines to hit, which can encourage you to finish a task more quickly, thus making you more efficient! As well - all of the above benefits contribute to a higher productivity.
Forming Good Habits
It is easier than ever to get into the groove of skipping lunch or not getting up from your desk enough throughout the workday. Many of us work from home or have a hybrid work schedule, where your work is at your fingertips at all times. Most of us have Slack downloaded on our phone, and find it tough to ignore the little red notification that sneaks through during our off hours. Breaking the bad habits (of skipping breaks) and forming new habits (of taking breaks) takes work and routine.
How to create routine around breaks:
1. Put it in your calendar!
Schedule your lunch break as part of your day. This prevents meetings from being booked over your lunch time, as well as provides you with a notification that it’s time to close the laptop and walk away. You wouldn’t miss a meeting with a client or coworker, so why not practice this with yourself?
2. Have a plan for your break
Whether you plan to have a sit down lunch, take a walk, play some foosball, or simply take in some rays on the deck - plan ahead. Knowing what you intend to accomplish with your break will help you follow through, and planning something that you particularly enjoy can also create anticipation and motivation to keep (and enjoy) the break.
3. Set yourself up for success:
Ensure that your day allows you to take the time you need.
Not everyday will work out perfectly for you to take a full hour at 12 p.m., but it is up to you to look out for your own best interest. If taking a lunch break causes you more stress because you feel it puts you behind, that may be a sign that you are biting off more than you can chew. Have a good look at your workload and speak to your leader about it. You may also choose to schedule more micro breaks throughout the day rather than a larger lunch break. It is up to you, and only you, to manage your own wellbeing.
4. Hold yourself accountable to others
It can be very helpful to seek support from others when working to build a habit. Team up with a ‘lunch buddy’, and remind each other to take your breaks, or plan activities together.
5. Affirmations & Rewards
When taking a break, pay attention to the benefits you experience. Try to be mindful about how you feel: Refreshed? Relaxed? Energized? Calm? Happy? When you focus on the benefits and positivity, this will lodge in your mind and motivate you to take breaks in the future.
When building habits, it is important to reward yourself for a job well done. Whether that is taking part in something you really enjoy on your breaks, or deliberately patting yourself on the back or treating yourself to a reward at the end of the week - you need to positively reinforce your achievements!
Taking Breaks at Vendasta
To give you some ideas on what to do on your break, check out the list below! Some items are specific to Vendasta HQ, while others are remote friendly:
Let's get Social 👯
Enjoy the 16th floor cafeteria at Vendasta Square! Say hello to the Food Ops team, visit the rooftop patio, and socialize with other Vendastians
Take in a foosball, ping pong, or corn hole game!
Plan your lunch with a friend/coworker
Relaxing 💆
Massage chairs are located throughout the HQ building
Utilize our brand new coloring station on the 16th floor
Reading on the couch
Meditate
Connect with nature—visit the Meewasin Park along the river
Physical 🏓
Desk yoga or Zendasta (coming back soon!)
Go for a lunchtime walk or run
Visit the gym
Stretch!
Spark Joy 😃
Listen to music, or have a dance party!
Puzzle, craft, or work on some type of hobby
Take a hit of Vitamin D - soak up the sunshine or use a light therapy box
Write a journal entry
Perform a random act of kindness - bring someone a coffee or snack
Play video/arcade games
“Tsk tsk on not taking the time. I hear a lot of people say ‘I’m under pressure’, ‘I’ve got deadlines’, and ‘I’m stressed out’. I don’t like that, and I want to change that. I want you to take breaks. One of the biggest requirements in coming to work in my opinion is that you have to be having fun. Work is not a sprint, it’s a marathon, and you have got to have fun in the process. If you are not having fun at Vendasta, I will help you find another job if it means something better for your life. We have to create an environment where we allow for this.
When your life is work, work, work, you do get stressed, and it’s not healthy. If you do not have the time or bandwidth, you must make the time.
We can’t take away sprints or quotas, but we can always incorporate breaks into your day and ensure that your health comes first. Take some time, come up to the 16th floor, talk to some people you haven’t talked to before, have a coffee - take 10 minutes, have some fun! "
Resources
Saskatchewan Suicide Hotline: 306-525-5333
Crisis Services Canada: 1-866-456-4566
Crisis Text Line: 686868
Child Abuse Helpline: 306-569-2724
Saskatchewan Gambling Helpline: 1-800-306-6789
Adult Sexual Assault Helpline: 1-800-214-7083
Mobile Crisis Services: 306-757-0127
Canadian Mental Health Association: www.cmha.ca
Finding a Therapist:
Psychology Today: https://www.psychologytoday.com/ca
Sunlife provider search: sunnet.sunlife.com
Vendasta Resources:
In addition to these resources, we want to remind you that our leadership and People Operations team’s doors (and virtual doors) are always open to speak with anyone who may be struggling with their mental health and in need of support or resources. If you have any comments, questions, or suggestions about how we can help support your mental health, please reach out.
Citations
*https://www.camh.ca/en/camh-news-and-stories/career-burnout#:~:text=Burnout%20is%20a%20state%20of,and%20other%20aspects%20of%20life
** https://www.charlottelabee.com/en/hoe-lang-duurt-een-burn-out/
*** https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
**** Korpela K, Kinnunen U, Geurts S, de Bloom J, Sianoja M. Recovery during Lunch Breaks: Testing Long-Term Relations with Energy Levels at Work. Scand J Work Organ Psychol. 2016.
***** https://www.ciphr.com/advice/taking-breaks/
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