For Sameer, lunchtime was merely another task on his to-do list. Most days, he ate at his desk, sandwich in one hand and emails, slack messages, or performance reports open on his computer screen. By 2 PM, he was physically full yet mentally exhausted, and the remaining hours—what had started with a jolt—felt like slogging through a swamp. It was only when Sameer burned out that he recognized it was time for a change! The solution wasn’t consuming a few more cups of coffee or working longer hours; it was all in how he learned to take a break.

The lunch break is one of the most neglected and underappreciated opportunities for renewal in corporations. Most of us view it as a pit stop, if we take one at all. However, when taken intentionally, a lunch hour can be viewed as a way to press the reset button—not just a break to refresh the body, but a time to replenish your mind and reboot productivity! This is how Sameer turned his afternoons around, by changing how he spent that one precious hour of each day. You can choose to do the same!

1. Get Up to Get Energized

The first change Sameer made was quite simple to implement: he got up from his desk and left his desk while having lunch.

There is no denying that our environment greatly influences how we feel. For instance, when we eat in the same space where we work, our brain becomes confused because it does not get the cue that a break is happening. Getting up and walking away—even to another space in the building, such as the breakroom, the canteen, or an outdoor bench—creates enough mind-soothing distance that allows for a break.

Give this a try:

• Eat in a different space than where you are working.
• If you can, go outside. Even a 10-minute period of being outside in natural light can boost your mood and alertness.
• Put your screens down; have a break for your eyes and your mind.

2. Eat to Fuel; Not Just Binge

Sameer realized that his typical lunch was based on too many carbohydrates, which was partly causing his post-lunch slump. After a visit to a nutritionist, he started to pick meals that would be a combination of protein, fiber, and healthy fats to help him stay awake – and more importantly, active – until the afternoon slump. 

In addition, Sameer started to practice mindful eating strategies. This is where we take our time eating, chew well, and enjoy the experience of eating. Besides the positive psychological benefits, this practice helps assimilate the food we are eating for better digestion and satisfaction. 

Give this a try:

• Select lean proteins and avoid refined carbohydrates.
• Stay hydrated
• Eat without distractions, as you focus on your meal.

3. Exercise to Revitalize

Instead of mindlessly scrolling through his phone after grabbing lunch, Sameer began taking short walks. It didn’t have to be long—a quick lap around the building took 15 minutes. This was enough to aid his digestion and provided him with an additional boost of mental clarity and focus. 

Physical activity releases endorphins, which improves mood, and enhances focus. If walking was not an option, he would creep into a quiet corner and engage in some light stretching—really just any gentle movement of his neck, shoulders, or legs to relieve tension from sitting.

Give this a try:

• Take a quick walk or try light stretching movements.
• Do some deep-breathing exercises while walking.
• Look for Desk Yoga or mobility exercises on YouTube and do a quick 5-minute online session.

4. Take a Mini Mental Vacation

Even when he felt busy, Sameer allocated five minutes of quiet time into his schedule with intention. Sometimes he meditated, and other times he simply sat with his eyes closed and listened to some calming music that he liked. Regardless of the method, these mental breaks on their own were beneficial because they contributed to regulating his stress levels, and really created a sense of calmness that stayed with him for long periods of time after each experience. One does not necessarily have to own a yoga mat or subscribe to an app to benefit from practicing mindfulness. Noting our breath, thoughts, and surroundings without judgment can certainly provide a psychological recharge!

Give this a try:

• Close your eyes and take 10 slow, deep breaths.
• Listen to calming music or nature sounds.
• Try a quick meditation using an app like Insight Timer or Headspace.

5. Reassess Priorities Before Jumping Back 

The most powerful element of Sameer’s lunch hour fix was what happened after lunch—5 intentional minutes of planning. He would take a look at what was left on his to-do list for the day, re-prioritize it, and set an intention for how he wanted to spend the rest of the day, now that lunch and a short break were out of his system. This practice not only allowed him to do more but—quite possibly and most importantly—helped him to feel less overwhelmed.

Give this a try:

• List your top 3 priorities for the afternoon.
• Break large items into smaller, actionable tasks.
• Consider how you are feeling—are you tired, are you motivated, are you anxious? 
• Use this recognition of feelings to pace yourself realistically.

Why does this work?

Breaks increase productivity. This is not workplace advice; this is neuroscience. The brain has a specific attention span. Working without breaks, for a few hours each day, depletes cognitive resources and leads to poor decisions, frustration, and fatigue. When we make an intentional reset in the middle of the work day, we are allowing our prefrontal cortex (the brain’s decision making hub) to get recharged and reset itself. This is sure to enhance focus, emotional regulation, and even creativity!

Create Your Own Tradition

For Sameer, the lunch hour went from a rushed necessity to a must-have opportunity to take care of himself. The self-care opportunity didn’t need to look like a spa day or an elaborate meal plan; it just took a few adjusted practices along the way. You don’t need to do everything all at once. Start slow: walk away from your desk, eat a bit more mindfully, and spend five minutes by yourself doing absolutely nothing! By taking the time to practice these habits consistently each day, they can gradually become a ritual to support your productivity and mental wellness at work over time. In the hustle oriented world we live in, let’s choose to be that person who hits restart! Our future self will thank us for it.