A pre-lunch break internal dialogue, if we're being honest:
“Can’t I just DoorDash my lunch? Saves time. Saves effort. Saves me from accidental sunlight.”
“Ugh, I’d really love to finish this project now… I’ll do that workout later.” (Narrator: They would not.)
“Why do I feel like lighting my desk on fire? No time to think about that... Zoom is running over, and I haven’t even eaten!”
Somewhere in the shift to hybrid work and always-on communication, the lunch break quietly disappeared. The once-sacred reset has devolved into a myth, like unicorns, affordable rent, or inbox zero. Instead of an actual break, most people use the lunch hour as a secondary morning: more emails, more pings, more “quick questions,” and of course, shoveling in cold leftovers while doomscrolling Slack.
This time of year is an especially good time to step back and fix that. But before diving in, let’s set the stage with some background info to explain why this reset matters.
The Hidden Costs of Skipping Breaks on Creatives
While it's not exactly new, there's a growing pattern of shortened or skipped breaks, often driven by fear of being judged for stepping away. Workforce studies confirm the trend: employees are working more, taking increasingly shorter breaks, and feeling pressure to stay visible.
Here’s how widespread the issue really is:
- 39% of employees “occasionally, rarely, or never take breaks,” according to Tork’s 2022 Take Back The Lunch Break study.
- 91% report say they work as much or more than before the pandemic, yet still don't take the breaks they need.
- Women are more than twice as likely (67%) as men (33%) to skip breaks. Remote-working women are more likely to spend the breaks they do take on household chores.
- 1 in 10 employees never leave their desks, and 70% eat while working at least once a week.
- Desk-dining habits vary by generation: 10% of Gen Z, 26% of millennials, and 48% of baby boomers say they never eat at their desks.
No, there’s not a federal requirement for employers to offer breaks, but many states enforce their own regulations. To reduce legal risk and cultivate a healthier workplace culture, managers should schedule, document, and comply with required lunch breaks. But larger than that, we owe it to ourselves to actually take them.
A skipped lunch doesn’t just impact one afternoon. Over time, it erodes clarity, dampens creativity, increases errors, and chips away at culture. Breaks aren’t distractions from the work. They’re an important part of the work.
Creativity Needs Regular Mental Resets
Work shapes our physical and mental well-being. Sometimes for the better, but often for the worse.
The Department of Health and Human Services sheds even more light on this, stating that the pandemic made this connection impossible to ignore, and the data backs it up:
- 76% of U.S. workers report at least one symptom of a mental health condition
- 84% say workplace conditions have contributed to those challenges
- 81% now prioritize employers who support mental health.
The U.S. Surgeon General has been blunt: thriving workers build thriving organizations, and meaningful change requires leaders to actually listen to the people powering their teams.
Mental clarity is one of your most valuable resources. It fuels your work, creativity, relationships, and that elusive goal you promise you’ll tackle “when things calm down.” For some, clarity looks like a perfectly color-coded Trello board that radiates competence; for others, it’s a chaotic brain dump followed by a call to Mom for emotional tech support. Both are valid. What matters is finding a system that works for you — and refining it as you grow.
The bottom line: find a system that works for you and iterate on it.
If you’re feeling stuck, down, overwhelmed, or on the brink of drafting a resignation letter in Canva, consider bringing a professional into the mix. Therapy isn’t just for emergencies; it’s like exercise for your brain. Or like job networking: you really shouldn’t start only when you’re desperate.
But if you’re not quite ready to schedule an appointment with Dr. Feelgood, here are some top-rated self-help apps to ease you in:
- Calm: This app is a leader in the virtual-therapy/wellbeing space with its soothing visuals and soundtracks to guided meditations and personalized recommendations. Ultimately, Calm is designed to support relaxation, sleep, and emotional well-being. Fun fact: Many users, including lifelong insomniacs, swear by Calm’s “Sleep Stories,” which are soothing enough to knock you out even when narrated by celebrities like Matthew McConaughey and Harry Styles. Honestly, if you can’t fall asleep to Matthew gently whispering about starry skies, that might be a you problem.
- Headspace: Healthline shines a light on Headspace and its offering of a wide range of tools that support mindfulness, rest, and everyday wellbeing. Its meditation library includes both multi-session courses on topics like grief, confidence, and focus, as well as single, customizable meditations for stressful moments. The app also features Sleepcasts, soothing audio environments, and long-form sleep sounds, plus Move sessions that pair gentle workouts with mindful breathwork. Additional perks — like curated focus playlists and social buddy features — help users stay grounded, motivated, and connected.
- MindDoc: This platform is designed to help users stay on top of their mental health by offering a blend of tracking, guidance, and personalized self-care tools. This includes daily mood questions, personalized feedback, and 70+ courses and exercises tailored to emotional well-being. Overall, MindDoc functions as a supportive companion for anyone experiencing emotional distress, looking to improve their mental resilience, or managing a diagnosed mental health condition.
Need more options? Check out this extensive roundup from iD Tech.
Important note: Apps can be helpful tools, but they shouldn’t replace professional care. Always consult a licensed clinician or physician for concerns about your mental health.
Now let’s move to that other critical part of your health: Your physical body.
Micro-Movement, Macro-Sanity: Small Habits That Prevent Big Burnout
Let's be real, we're all jealous of the mid-morning at-ease-in-any-gym workout pros. You know the type. The Lululemon-clad, high-pony yoga moms who glide into class like serene gazelles, while you feel like Sulley from Monsters, Inc.
But everyone starts somewhere, and odds are those bendy, powerful, mildly terrifying women were also intimidated on day one.
So go ahead and try the trial week at your local gym, HIIT studio, yoga spot — whatever feels least scary. The hardest part is just showing up. Your body will thank you, and honestly, those yoga moms might be onto something.
Harvard Health Publishing highlights why movement matters way more than you think:
- Long, uninterrupted sitting increases the risk of cardiovascular problems.
- Even if you work out 30 minutes a day, you still need frequent movement breaks.
- Sitting too long prevents muscles from using glucose, causing blood sugar spikes and insulin resistance — both tied to inflammation and heart disease.
- In a 10-year study of 8,000 adults, replacing just 30 minutes of sitting per day with light activity lowered the risk of death by 17% — even when that activity was broken into tiny, one-minute bursts throughout the day.
- Reducing sedentary time by just one hour per day (it doesn’t have to be all at once) can lower heart disease risk by 26%.
Translation: tiny movements matter. Short bursts of squats, leg lifts, stretch-band pulls, and even that short walk to grab coffee counts. Set a reminder on your phone or fitness tracker to get up once an hour and move your body like it’s your job (because, biologically, it kind of is).
And for the days you can’t physically escape the office? Try five minutes of breathwork, stretching, or posture resets. These “micro habits” stack up over time; it’s kind of like a long-term savings bond for your sanity.
So now that you’re practically glowing with newfound wisdom and health, it’s the perfect time to reconnect with the activities that light you up.
Reclaiming Joy: How Personal Interests Fuel Better Creative Work
That trip to Italy or cross-country road trip? Maybe it’s time to start planning. That wildly complicated cupcake recipe you saved “for someday”? Grab the mixing bowl. Your lunch break is officially open for fun, creativity, and mild delusion (doctor’s orders).
Why? Because hobbies aren’t just cute pastimes; they’re genuinely good for your health.
According to Nature Medicine, a study of 90,000 people across 16 countries found that adults with hobbies (especially older adults) report higher levels of happiness, health, and life satisfaction, along with fewer symptoms of depression. And hobbies that involve social connection offer even greater benefits, further reducing stress and boosting mood.
UCLA Health additionally shares that hobbies also support cognitive health, with studies showing that activities like gardening, handicrafts, travel, and even fishing can help maintain memory and lower dementia risk.
… And keep doing those New York Times crosswords! Hobbies like puzzles and word games may improve attention and processing speed, even for people with mild cognitive impairment.
The takeaway: mix it up. Try mental hobbies and physical ones. Do some solo, some with friends. Take them outdoors when you can, as UCLA shares that just two hours a week in nature is linked to better mental and physical health.
And if your current “hobbies” are work, therapy, and the gym, that’s great, but sprinkling in something fun or skill-building can make life feel fuller and, who knows, may even make you a more well-rounded (and happier) human at work.
Here are a few of our favorite hobby-starters:
- Needlepoint/knitting/cross-stitch. Who knows, this might turn into a real side business… or just a ball or string that ends up strewn across the floor from your cat’s antics. Whatever, still give it a shot.
- Painting or drawing. You do not need to be “good.” Art is art, even if your watercolor fruit bowl looks like a crime scene.
- Music (listening or playing): Make playlists, pick up an old instrument, or learn a new one.
- Birdwatching. Surprisingly calming, shockingly addictive. All you need is a window, curiosity, and perhaps an app to identify feathered strangers.
- Gardening or houseplants. Start a garden, tend to herbs, or simply try not to kill a pothos (they’re basically immortal). Watching something grow because of you is surprisingly therapeutic.
- Meditation or breathwork (yes, we’re mentioning this again): Start small with just five minutes a day to reset your brain and unclench your soul.
- Reading. Books can be for fun or for professional development; mix it up and have fun. Here are some titles you might want to add to your list: 100 Years of Solitude, I Who Have Never Known Men, The Midnight Library, Great Big Beautiful Life, Stone Yard Devotional, Mother Emanuel, The Wilderness, The Loneliness of Sonia and Sunny, The Untethered Soul at Work, The Squiggly Career.
- Hiking and local trails. Explore your nearby paths, parks, or greenways. It’s mood-boosting, free, and requires zero skill beyond “put one foot in front of the other.”
- Dog walking. Volunteer to walk a dog — through a shelter, a neighbor, or that friend who swears their doodle is “low-maintenance.” Instant movement + joy + possible new best friend.
- Learn a new language: Spend just a few minutes a day on Duolingo, Babbel, or whatever app yells at you the least. Bonus: You’ll be ready when that Italy trip finally happens.
At the end of the day, you get one life, and it’s worth filling your weekdays with things that make you smile, not just your Sunday brunch plans.
And if you find yourself dreading the workweek entirely, use your lunch hour to imagine what could shift. Leaders: we’re here to help you find the right creative talent so your team can work the way it was meant to. Job seekers: if you’re the one craving change, we can help you find the role that fits who you’re becoming.
Now, shake up that salad, get outside, do the breathwork, and embark on your path to a better you in 2026.
