The Perfect Lunch Break: How to Escape Your Desk and Seize the Day
My quest for the ideal lunch break is a testament to hope over experience. From concocting endless super-soups to vanquish mid-afternoon snacking to wildly optimistic lunchtime to-do lists, I've tried and failed countless times. Executive coach Zoe Thomson, with her 20-year career in law enforcement, isn't surprised. "One of the biggest issues people face is overestimating their available time and energy during lunch hour," she says. "And they often underestimate the time and energy needed to achieve their goals."
I share this realization with Thomson, acknowledging that this has been the flaw in my many doomed lunchtime masterplans. "The problem is unpredictable events. For instance, planning a 45-minute spin class in a 60-minute lunch break can be disrupted by an unexpected 10-minute call. Instead, aim for a consistent 10-minute walk followed by a relaxing cup of tea after your sandwich. This approach is more adaptable and ensures you can still manage even when faced with unexpected tasks. On a particularly productive day, you might even manage four walks around the block."
I confess that this idea feels somewhat uninspiring. How can a simple walk improve lung capacity? Thomson offers insight, "Successful individuals often achieve their goals through small, incremental daily changes."
Even those with a healthy routine can benefit from variety. "As humans, we crave certainty and variety," Thomson notes. After a morning of work, many of us experience decision fatigue. "Aim for a balanced approach: 80% routine and 20% variety. Constantly deciding on lunch options can be stressful. Consider occasional shared activities like book clubs or choir sessions to add variety and social interaction to your lunch break."
Selina Barker, a coach and creator of Time to Thrive, emphasizes energy management over time. "Regardless of your lunch break duration, the goal is to recharge your energy. The approach varies depending on your work type. If you've been in meetings all morning, a quiet park walk might be ideal, especially for introverts in open-plan offices. For those on their feet all day, a yoga or meditation class could be more suitable."
Barker advises against feeling awkward about prioritizing your needs. "Don't make a big deal out of it. Simply say, 'I'm off to recharge my batteries.'"
When it comes to food choices, balance is key. Nutritionist Rosemary Martin advises against highly refined options. "Lunches packed with refined ingredients like pastries or white-bread sandwiches with crisps or chocolate bars provide a quick energy boost followed by a predictable energy and concentration drop."
Martin recommends a balanced approach for steady energy and focus. "Opt for meals combining whole grains, plant protein, healthy fats, and colorful vegetables. These digest at a comfortable pace and provide the brain with the necessary nutrients to stay focused throughout the afternoon. Lentil soup with wholegrain bread, a tofu, rice, and vegetable bowl, or a hummus wrap with a crunchy salad are simple yet nourishing options."
For home workers, the situation is simpler. You can exercise at home and prepare lunch without the office microwave's temptations. However, experts caution against skipping lunch breaks entirely to finish work early. Thomson questions this strategy, "I often wonder when people tell me they're saving that hour for the end of the day. I believe it undermines the purpose of the lunch break."
While some may not need a full hour, Thomson suggests, "You could split the hour into three 20-minute breaks or two half-hour ones." The key is to step away from your desk, move around, and give your mind a break. "If you don't create space to slow down your brain, it might wake you up at odd hours. Instead, design your day to give yourself headspace."
