For many professionals, the quest for the perfect lunch break feels like a perpetual cycle of ambition and disappointment. From elaborate meal prep to over-optimistic to-do lists, the reality often falls short of the plan.
The Power of Small, Consistent Habits
Executive coach Zoe Thomson, drawing on a 20-year career with Avon and Somerset Police, identifies a common pitfall. "People overestimate how much time and energy they will have in their lunch hour, and underestimate what they need to achieve their goal," she explains. Ambitious plans, like a 45-minute spin class in a 60-minute window, are easily derailed by an overrunning meeting.
Thomson advocates for a more resilient approach. "If you decided to do a 10-minute walk around the block every day, and then have a nice cup of tea after your sandwich, you're winning," she says. This small commitment remains feasible even on hectic days and can be extended when time allows. She emphasises that successful people often rely on these "boring, small, incremental changes" practised consistently.
Balancing Routine with Variety
While routine is key, Thomson notes that humans also crave variety. To combat decision fatigue after a morning's work, she suggests an 80/20 split: 80% routine and 20% variety in your break activities. This structure reduces daily stress. She highlights shared activities like book clubs or workplace choir sessions, such as those run by Music in Offices, as excellent ways to introduce positive variety.
Coach Selina Barker, creator of the Time to Thrive journal, stresses that the core purpose of a break is energy management. "However long your lunch break lasts... it's there to top your energy back up," she states. The ideal activity depends on your morning. An introvert drained by meetings may need a quiet walk, while someone on their feet might benefit from a restorative yoga class. Barker advises being assertive about your needs: "Don't make a big thing of it. Just say I'm off to recharge my batteries."
Fuel for Focus: The Nutritionist's View
The food you choose is central to sustaining afternoon energy. Nutritionist Rosemary Martin warns against two extremes. Highly refined lunches like pastries or white-bread sandwiches with crisps cause a sharp energy crash. Conversely, a "tiny low-carb salad" can leave you tired and craving sugar later.
The solution, she says, is balance. "Go for meals that combine whole grains, plant protein, healthy fats and colourful vegetables," Martin advises. These components digest steadily, providing sustained focus. She recommends simple, nourishing options such as lentil soup with wholegrain bread, a tofu and rice bowl, or a hummus wrap packed with salad.
The Homeworking Advantage and Pitfall
For remote workers, controlling the lunch environment is easier, but new challenges arise. A common tactic is skipping the break to finish early. Thomson questions this: "I think that takes away from what the lunch break is actually for." She suggests that if a full hour isn't practical, the time could be split into shorter breaks, but the principles remain unchanged.
The critical questions are: Are you stepping away from your desk? Are you moving (or resting if you're on your feet)? Are you giving yourself genuine downtime? Thomson concludes, "If you don't create that space to slow down the brain, it will wake you up at three or four in the morning. It's much better to give yourself headspace by design."
