Feb 01, 2024

Work and learning rhythm: Why and how are breaks useful?

What do your cell phone , a car, and your brain have in common? They all use energy when they are active. And at some point all energy reserves are used up - that is the point at which we decide to recharge our cell phone and refill the tank or battery of our car. But how can you help yourself to get a full battery again? And when is it actually time to take a break from work to recharge ? In this story we want to look at all the important information about our work and study rhythm . We asked ourselves how long we can work concentrated and productively and when we reach the point where we can no longer absorb anything . Perhaps you are taking a break and have some time to read?

Working more effectively: the right rhythm of work and breaks

Children learn that work and study breaks are important as early as kindergarten or school . You have probably noticed during a long day or during a big task that concentration and productivity suffer when working or studying without breaks . This is why labor law also stipulates that we must take a break of half an hour if we work for six hours, for example. However, there are various scientific studies and theories that say that other, so-called interval methods are necessary to create an optimal balance to studying or working. Read on if you would like to find out which break management techniques are recommended for increased productivity :

The 52-17 method

The 52-17 method is also known as one of the Pomodoro techniques : These are characterized by precise timing of work and break times (originally 25 minutes of work, 5 minutes of break, etc.). A timer determines the end of each time interval. With the 52-17 method, the timer is set to 52 minutes of concentration time and 17 minutes of break time - during your productive time, the cycle repeats itself several times. The idea behind this work and study technique is that intensive work phases with conscious recovery phases can increase productivity and concentration . The method can also help you to divide your tasks into manageable sections - and it is even said to prevent fatigue .

30 minutes of learning, 5 minutes of break

The rule of taking a five-minute break for every 30 minutes of studying is also about time intervals – as with the Pomodoro technique : learning performance and ability to absorb information can be optimized using this simple and effective method. The 30:5 minute technique is based on studies which have shown that the human brain begins to lose attention after about 30 minutes . During the short breaks you should stretch , take a few deep breaths or relax in another way so that you can continue working in a more focused manner afterwards . This is intended to prevent fatigue and overload, especially during longer studying sessions. There are also differing theories , however, according to which learning phases and break times can be individualized somewhat by shortening or lengthening them by the same factor .

The sleep cycle or the Basic Rest Activity Cycles (BRAC)

The so-called Basic Rest Activity Cycles (BRAC) are actually a theory or phenomenon that has been researched in connection with our sleep rhythm : It describes the natural fluctuations in activity and rest in the human body while we sleep . The BRAC cycle lasts about 90 to 110 minutes , during which the body goes through various phases from light to deep sleep . According to science, understanding this sleep cycle is crucial for optimal recovery and productivity , which we can also apply to our study or work rhythm. Even when we sleep - while our brain is processing the information of the day - we subconsciously switch between intense and light phases or breaks.

Two women having a conversation at work.

The right work or study rhythm makes everything you do more fun.

Find your individual rhythm for more productive learning and working

There are so many different theories and interval methods - but should we take lots of 5-minute breaks, always exactly 17 minutes after almost an hour, or does it have to be 90 minutes until the next study break? If you want to find out how you can work most concentratedly and effectively or how you can master your study phases, just try out different intervals - perhaps one method per day is best. This way you can find your own work or study rhythm . After all, needs differ from one person to another and you may need shorter or longer work breaks than other people. But despite the differences, we can take general approaches from different methods. For example, that we should n't worry about how many hours we can work without a break , but instead ask ourselves: “How can our break management promote our productivity ”?

Designing work and study breaks: How to relax your brain

What can we do to make the most of our study and work breaks ? Here are some tips to help you make the most of your breaks and tackle your tasks with renewed energy:

A conversation / social break: A nice conversation can be very relaxing and give you new energy. For example, during your lunch break, a snack or while taking a walk. Just one rule: Don't talk about (current) work!

Exercise : Exercise is not only good for the body, but also for the mind. A short workout or stretching exercises during your break can improve circulation and increase your energy.

Go for a walk: A walk in the fresh air is good for your physical and mental health. Try to switch off for a while. The oxygen automatically supplies your brain with new energy.

Meditation and yoga : Reduce stress, strengthen willpower and improve concentration - you can achieve all of this with meditation. If you don't know how to start, look for a guided meditation on YouTube, for example. Or give your mind a break with yoga.

Breathing exercises: Even if time is short, this break structure is always possible: breathe in and out deeply 30-40 times, consciously release the diaphragm when you breathe out and then hold your breath until you have to breathe in again. This breathing exercise promotes oxygen intake and clears your head.

Healthy snacks: If you feel tired and exhausted, small snacks can help. Nuts, fruit or our sports and power bars° with glucose are good options.

Dextrose products: Supplement your breaks with our dextrose products such as cubes , sports tablets* or minis . These provide quickly available carbohydrates and can support you especially during intensive study or work phases.

Give yourself a little break for a faster and better result

A break does n't necessarily mean that we go to sleep or rest in the usual sense - our brain can recover best if we give it a little variety or " recharge " it. So a short phase in which we do something different to our current task usually helps. At school or in the office, some people even do this automatically by talking to others or stretching their legs during the break. To increase your productivity in your home office or office, you can now use our tips : For example, take a short walk and call a friend. And even if you are under a lot of time pressure - you now know that working without taking breaks usually has no positive consequences. If necessary, structure your study breaks with a small snack and breathing exercises - after that, many things will be easier.

* contains carbohydrates
° Proteins contribute to the maintenance and growth of muscles
A varied, balanced diet and a healthy lifestyle are important.