When it comes to workplace wellness, one of the most simple yet powerful strategies is often the most overlooked: taking regular breaks.
In a recent Benefits Canada Expert Panel discussion (read it here), experts emphasized the importance of taking intentional and meaningful breaks throughout the workday — not just vacation days, but daily pauses to step back, reset, and recharge. While many think of a “break” as simply eating lunch away from their desk, it’s much more than that. True breaks are moments of pause that help restore your mental, physical, and emotional energy.
What Does a Break Look Like?
The answer isn’t the same for everyone. For some, a break might mean a few minutes in a designated wellness room, flipping through a book or contributing to a community puzzle. For others, it could be an energizing walk around the block, a “walk and talk” with a colleague, or a mid-morning stretch to shake off screen fatigue. Some need quiet and solitude, while others find energy in movement and conversation.
What matters most is that breaks are intentional and restorative — and ideally, taken regularly. Studies have shown that frequency is more important than length when it comes to the benefits of breaks.
Bonus tip? Get outside. Nature-based breaks have been proven to be the most regenerative for focus, creativity, and mood.
Why it Matters
Breaks are more than a nice-to-have; they’re a crucial part of sustainable performance and mental well-being. Regular pauses during the day can:
Boost productivity and focus
Reduce stress and decision fatigue
Strengthen workplace connections
Improve overall job satisfaction
Support positive mental health
And yet, many employees still avoid stepping away — often citing workload and tight deadlines as the reason. Ironically, skipping breaks often leads to burnout, errors, and even more stress.
What About Time Off?
It’s not just day-to-day pauses that matter — vacation days are essential too. However, research shows that Canadians work an average of 13.6 extra hours just to prepare for or catch up from time off. That can make time off feel more stressful than restorative.
Check out this Benefits Canada (link here) on the benefits of taking vacation days, and why encouraging time off supports both employees and the organization.
How Leaders Can Help
Leaders play a critical role in shaping workplace culture around breaks and time off. Here’s how to lead by example:
Model the behavior. Take breaks, use vacation time, and talk about it openly.
Normalize it. Let your team know that taking breaks is encouraged — not frowned upon.
Respect boundaries. Empower employees to manage their own schedules and take time when they need it.
Ease the pressure. Offer flexible deadlines, encourage calendar-blocked break times, and create structured handoffs so no one feels overwhelmed before or after time away.
When to Take a Break?
There’s no one-size-fits-all. Some people take breaks after finishing a tough task or as a reward for checking off a few to-dos. Others forget to take them entirely. A simple strategy? Block off break times in your calendar — and protect that time like any other meeting. The more it’s encouraged, the more likely people will follow through.
Breaks aren’t a luxury — they’re a necessity. By creating a culture that supports and normalizes regular breaks and time off, organizations can build healthier, more productive, and more engaged teams. It’s time to give ourselves permission to pause.
Need some more assistance?
Get your FREE No-Obligation Strategy Session by emailing us today (info@ewsnetwork.com). Employee Wellness Solutions Network can help you create a healthier culture resulting in a more profitable and successful workplace. Our memberships give you access to services including corporate wellness specialists, trainers and health coaches to help you create the best strategy for your organization.