Taking a proper lunch break can significantly improve your productivity and financial status. Skipping this time for yourself can lead to missed opportunities.

Many believe that working through lunch showcases commitment and helps manage the whirlwind of deadlines and projects. However, this extra hour might actually be detrimental to your long-term success.

What’s the Real Issue?

Firstly, neglecting your lunch break can lead to financial losses. The average American, with an annual income of about $48,672, forfeits around $6,084 each year by not taking their hour-long lunch, according to a recent survey. If this figure feels abstract, consider it in simpler terms: you’re essentially providing your employer over $6,000 annually in unpaid labor by not taking a proper break.

In this age of remote work, 91% of individuals report that they are working just as hard, if not harder, than pre-pandemic times, as per the same survey. Yet, many still skip their lunch breaks: nearly 40% of people occasionally, rarely, or never step away during the workday. Notably, women are more than twice as likely (67%) as men (33%) to forgo breaks. Given that women earn only 81% of what men make, this $6,000 loss is more significant than it seems.

“This year has been full of change, but one habit that remains is the lack of a meaningful lunch break,” says a brand communications manager at a personal care company. “For years, we’ve encouraged employees to reclaim their lunch break because we know they are happier and more productive when they take a midday pause.”

Your lunch break is an unspoken part of your compensation. Beyond financial implications, there are emotional benefits. As boundaries between work and home blur, taking time to recharge is increasingly vital.

You Deserve It

According to the survey, both employees and their managers stand to gain from taking a lunch break.

  • 94% of employees report feeling happier when they can take a lunch break and agree it allows them to gain a fresh perspective.
  • 91% of employees and 93% of supervisors affirm that breaks are crucial for maintaining mental focus.
  • 88% of employees and 91% of bosses believe they return to work feeling renewed after a break.
  • More than 90% of employees are more likely to stay at a company that promotes taking breaks.

Yet, 22% of individuals feel guilty or judged for stepping away. What can we do to shift this mindset?

Stand Up for Your Breaks

If you're ready to prioritize your lunch breaks, whether you're new to it or unsure where to start, here are some helpful tips.

  • Be intentional about your time off — it’s perfectly fine to pause during your workday.
  • Set clear boundaries — schedule lunch breaks in your calendar.
  • Inform your coworkers that you’re stepping away, so you can recharge without interruptions.
  • Encourage others to take breaks too, fostering a happier, more productive workplace culture.

Elevate Your Lunch Experience

Your lunch doesn’t need to be just a boring sandwich. Use this time for self-care or wellness activities you’ve been putting off.

If you’re willing to multitask, consider these ideas during your lunch hour for added enjoyment:

  • Take a walk, meditate, or do some quick yoga or stretching.
  • Listen to your favorite podcast, read a book, or catch up on a show.
  • Explore new music or enjoy your favorite playlist.
  • Spend time outdoors, soaking in fresh air and sunlight.
  • Share lunch with a friend or call someone you’ve been meaning to reconnect with.

A CEO and cofounder of a healthcare automation platform shared that she used to work through lunch but found meditation during breaks to be transformative. “I discovered a newfound happiness and productivity in my afternoons,” she notes. “Using my lunch break to meditate was like magic, helping me become my best self.”

Even with just an hour, the possibilities are endless. Whether you take the time to eat and relax or engage in more fulfilling activities, you’ll benefit from a well-deserved break. You absolutely deserve it.