Baylor Researchers Bust Myths About Workplace Breaks and Why Intentional Rest Actually Works

Hey, this seems a little… counterintuitive, doesn’t it? We’ve all grown up with the idea that a quick coffee break or a stretch here and there keeps us going. But did you know that many of these assumptions about what makes a good break might be plain wrong? Baylor University researchers Emily Hunter, Cindy Wu, and Katherine Rush took a close look at workplace breaks and found some surprising truths that challenge the way we’ve been told to “power through.”

Rethinking Workplace Breaks

So, let’s get straight to it. For years, we’ve been told that taking frequent, short breaks—maybe even checking social media or grabbing a snack—boosts productivity. And that’s what common sense says, right? Well, not exactly. Their research, which analyzed almost a thousand break surveys over a five-day workweek, shows that what we think about breaks isn’t quite right. In fact, many of our assumptions about helpful breaks are myths.

What should be the goal of a break? The idea of switching to a mental “off” mode, like zoning out on social media, seems logical. But Baylor’s work suggests otherwise. The best breaks are the ones that truly help us recover our resources—what psychologists call “resource recovery.” And that means being intentional about what we do during those moments away from work. Just sitting around scrolling doesn’t cut it. Sometimes, it’s more about actively engaging in activities that refresh our minds and bodies.

BTW! If you like my content, here you can see an article I wrote that might interest you: SUNY Boosts Student Success and Research

Quality Over Quantity in Breaks

Now, here’s a little twist: the research highlights that not all breaks are created equal. For example, socializing at work is often seen as a distraction, but the Baylor team found it can actually slow the rise of emotional exhaustion. When colleagues connect, it’s like a little shot of social energy that helps buffer the stress. On the flip side, negative interactions or feeling forced to socialize can do the opposite—fuel exhaustion instead of easing it.

Emotional Exhaustion and Detachment

And let’s move on to emotional exhaustion, which, by the way, is a major factor in burnout. The Baylor study confirms that exhaustion starts low at the beginning of the day but climbs steadily, peaking by the end. But here’s the kicker: how you detach from work the night before can significantly influence this pattern. Greater detachment—meaning truly disconnecting—can lower your initial exhaustion the next day. Yet, if you’re stuck thinking about work or checking emails late at night, your emotional load piles up faster.

Challenging Common Advice

So, what about the supposed benefits of “powering through” with just a quick pause? Well, the research suggests that the common advice to take frequent, superficial breaks doesn’t always hold up. Instead, structured, intentional rests—like a walk outside, a brief chat with a colleague, or a mindful pause—can better restore your mental energy. And I think it’s worth questioning how many workplaces encourage these kinds of meaningful pauses. Because, honestly, many organizations still cling to outdated ideas that a quick coffee run or a social media scroll counts as “rest.” Spoiler: it doesn’t.

Implications for Return-to-Office Policies

Now, let’s talk about the context these findings matter most: return-to-office policies. As many employers push for employees to come back physically, they face a tricky balancing act. They want productivity, sure, but they also risk increasing burnout if they ignore the importance of intentional rest. Baylor’s research hints at a crucial point: physical presence alone doesn’t guarantee engagement. It’s the quality of workplace culture—supportive, flexible, and mindful of rest—that really makes a difference.

Key Takeaways

And what do you think the takeaway here is? Maybe it’s that organizations should rethink the way they structure workdays—not just from a productivity standpoint, but from a human one. Encouraging employees to take truly restorative breaks, supporting their detachment from work at the end of the day, and fostering social connections—these are strategies that can combat emotional exhaustion more effectively than chasing after every “quick fix” myth we’ve inherited.

Because, at the end of the day, it’s not about working harder or longer. It’s about working smarter—knowing when and how to pause so we can come back stronger. This research from Baylor is a good reminder of that. And now is when we should start asking ourselves: Are we really giving ourselves the permission and the space to rest intentionally? Or are we just going through the motions, believing the myths that keep us chained to exhaustion?

What’s Your Take?

What do you think? Do you believe in the power of a good break? Or do you think it’s just a myth we cling to? Comment! I’d love to hear your take. And if you want to dig deeper into how to make your workday more effective, check out more of our articles—you might find ideas you didn’t even know you needed.

Claire Maddox