The Hidden Power of a Lunch Break: Why Stepping Away Matters More Than You Think

We all know we should take a lunch break. But how many of us actually do?

In a world obsessed with productivity hacks, back-to-back meetings, and eating ‘al-desko’, the simple act of stepping away for lunch has become almost radical. And this isn’t just about office life. Whether you're working from home, running your own business, or freelancing from a kitchen table, the data shows that taking a real break makes a big difference.

It’s something I’ve been thinking about a lot—how we create healthier rhythms not just in digital life, but in real life too. Because how we show up during the day matters.

Let’s talk about why a proper lunch break isn’t just a nice to have. It’s essential.

It boosts focus and performance

According to a report by Tork, 94% of employees say taking a lunch break helps them return to work with a renewed focus. Over 90% feel more energised and productive afterwards. Harvard Business Review backs it up: even short breaks improve mental performance, decision-making, and the ability to sustain attention.

Skipping your break? You might feel like you're getting more done, but studies show the opposite. Without rest, mental fatigue kicks in and output drops.

It reduces stress and prevents burnout

Over 40% of workers say lunch breaks help lower stress. Research from the University of Toronto found that skipping breaks drains our psychological resources, making us more prone to irritability, overwhelm, and burnout. Regular pauses act like a little nervous system reset.

This is just as true when you work for yourself. When your kitchen is your office and the lines between work and rest blur, breaks matter more than ever.

It improves job satisfaction and morale

People who take breaks are more satisfied in their roles and more likely to recommend their workplace. In one survey, 98% said breaks improve their job performance, yet nearly half still skip lunch at least once a week.

We know it helps. We just need to give ourselves permission to do it, especially when you’re the one setting the tone for your day, your team, or your creative work.

It supports creativity and wellbeing

Cambridge research has shown that micro-breaks like lunch reduce fatigue and help us think more creatively. Giving your brain space to wander boosts problem-solving and idea generation. Physically, even a short pause away from the screen supports energy and metabolism.

I speak to this in my upcoming book too, how daily moments of pause, pleasure, and presence aren’t indulgent, they’re foundational.

So why do so many of us still work through lunch?

Many of us feel pressure to stay ‘on.’ In the UK (and likely in Ireland too), nearly half of workers eat at their desk. A 2018 study found the average lunch break had dropped to just 39 minutes. And when you're working for yourself, there's often that little voice telling you to power through.

But the data tells a different story. Breaks help you do better work.

There is another way.

A small shift with a big impact

Taking your full lunch break, stepping away from your desk, your phone, your emails, is one of the simplest ways to boost your energy, your mood, and your clarity. It’s a form of self-leadership. And when leaders make space for rest, even solo business owners, it nudges the wider culture forward.

Modelling the behaviour matters. When team leaders, creatives, or founders visibly take lunch breaks by blocking the time in their calendar, stepping away from their desks, or choosing to eat mindfully rather than multitasking, it signals to others that rest is respected. It gives permission to pause, without guilt.

This isn’t about being indulgent. It’s about creating a healthy rhythm that others can follow or you can repeat. Over time, these small choices create bigger cultural shifts.

Whether you eat with colleagues, step outside, stretch, or sit quietly with a good cup of tea, consider this your permission slip to pause.

It’s not a luxury. It’s smart, sustainable work, and part of the shift I’ll be exploring more, both online and in real life.

I'd love to know, what helps you actually take your lunch break? Have you noticed a shift in how your team, business, or industry treats rest and rhythm? Let’s talk about it.