The Laptop Lunch Trap: How 20-Minute Meal Breaks Can Transform Work Performance
Do you find yourself eating lunch at your desk, barely taking a break? It may feel like you’re getting more done by working and eating simultaneously, but it could actually be making your day more challenging. Discover how micro-breaks can help you feel better at work and some food options to keep you energised.
How Can Meal Micro-Breaks Help You Feel Better at Work?
Here are five ways a 20-minute meal break can boost your performance.
Boosts Energy Levels
A 20-minute break can leave you feeling refreshed. A study has shown that taking micro-breaks can boost your energy and performance, helping you feel ready to tackle the rest of your day.
Retains Momentum
Have you ever taken a long break and found it tough to get back into the groove? A 20-minute hiatus should be your new power hour. It’s just enough time to step away and recharge, but not so long that you lose your flow.
Reduces Stress
Stepping away from work for a few minutes can help you avoid feeling burned out. Remember, you’re only human — no one expects you to keep going nonstop. A quick, meaningful pause can do more for you than a long break spent scrolling or zoning out.
Sparks Creativity
Taking a break from work allows your mind to catch things you might have missed when you were fully focused. You might be surprised by the fresh ideas that emerge when you return.
Encourages Mindful Eating
Eating at your desk can be rushed and disconnected, making it challenging to truly enjoy your food. As simple as paying attention to what you eat can help you tune in to your thoughts and spark new ideas.
Foods to Fuel Your Workday
The quality of your lunch is as important as the break itself to avoid the afternoon slump. These food options will help you keep energised.
Eggs
Eggs may be small, but they’re packed with high-quality protein and nutrients that can help boost heart health. Enjoy them hard-boiled, scrambled or as a tasty side with your favourite lean protein. They’re also a quick and satisfying afternoon snack.
Fruits
Got a sweet tooth? Swap your candies and chocolates for fresh fruits. They’ll satisfy your sugar cravings and help you feel full for longer because they’re packed with fibre. Some tasty options include apples, bananas, mangoes and berries.
Vegetables
Vegetables are full of nutrients your body needs. Doctors have long encouraged people to eat their vegetables because they help support proper bodily functions. Pick the ones that you enjoy, but don’t be afraid to try something new every week.
Fish
Fish is a great source of omega-3 fatty acids, which can help boost your memory and slow down age-related mental decline. Some great choices include mackerel, sardines, trout and salmon. You can pan-sear, bake or grill it, but make sure not to overcook it to avoid a dry texture.
Unprocessed Meat
Lean meats like beef, lamb, turkey, pork and chicken breast are great sources of protein, iron and zinc. Choose lean ground beef or skinless chicken breasts to avoid unhealthy unsaturated fat.
Dark Chocolate
Dark chocolate is tasty and good for your body. It consists of healthy fats, fibre, minerals and antioxidants that help your body work its best. A little goes a long way. Some dark chocolate can have quite a bit of sugar, so enjoy it in moderation.
Nuts and Seeds
Nuts and seeds are full of nutrients. They provide protein for steady energy and important minerals, such as zinc, magnesium and selenium. These nutrients can help lift your mood and keep you feeling your best throughout the day.
Make Your Meal Breaks Count
A quick, intentional break can do wonders for your productivity. Try taking a 20-minute micro-break to help you feel better at work. Consider inviting a co-worker or two to join you, as taking time off together can make it more fun and refreshing.
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Beth, the Managing Editor and content manager at Body+Mind, is well-respected in the mental health, nutrition and fitness spaces. In her spare time, Beth enjoys cooking and going for runs with her dog.
