Step Away From the Computer: 14 Better Ways to Spend Your Lunch Break

How do you usually spend your lunch break? If you‘re like most American workers, you probably scarf down a sad desk salad with one hand while firing off emails with the other. Maybe you run out for a quick bite but then hurry right back to your computer. Or perhaps you just skip lunch entirely and keep powering through your to-do list.

Sound familiar? You‘re not alone. Studies show that fewer than 20% of North American workers regularly take a lunch break away from their desk, with most eating in their office or skipping lunch altogether. And a recent survey found that the average lunch break is just 36 minutes, down from 42 minutes a decade ago.

But shortchanging your lunch break or not taking one at all is a recipe for burnout, not productivity. Numerous studies have found that taking regular breaks, and disconnecting from work while doing so, is essential for reducing stress, staying focused, problem-solving, and even maintaining physical health. Yet somehow stepping away from our desks for a measly 30-60 minutes in an 8+ hour workday seems impossible or indulgent.

If this sounds like you, it‘s time for a lunch break audit. What could you be doing with those precious midday minutes to recharge your body and brain? As a productivity expert, I‘m a big believer in working smarter, not harder. And science backs me up that taking real breaks makes you better at your job, not worse.

The good news is, there are tons of quick, easy ways to transform your lunch break from a time suck to a productivity booster. I‘ve broken them down into categories so you can mix and match to create the ideal lunch break for your needs and goals.

Get Active

Sitting is the new smoking, as they say. Research shows that staying sedentary for long periods is terrible for your physical health, and also hurts your focus and mental performance. The antidote is building more movement into your day whenever possible.

Your lunch break is a perfect opportunity to counteract the negative effects of excess sitting and get your blood flowing. Even just a few minutes of activity can make a big difference. Some ideas:

• Get outside for a 15-20 minute walk, jog or bike ride. Aim for a route with some greenery, as exposure to nature has been shown to improve mood and relieve stress. If your workplace isn‘t near any green space, walk to a favorite lunch spot or just around the block a few times.

• Organize a lunchtime Ultimate Frisbee game, pickup soccer, or bocce ball tournament with coworkers. A little friendly competition is a great bonding experience and provides motivation to be active.

• Hit the gym or take an express fitness class, if your office has those facilities. No on-site gym? See if nearby studios offer lunchtime classes, like 45-minute spin, HIIT or yoga sessions.

• If you can‘t get away from your desk, do some simple exercises right in your office. Discreet strength moves like desk push-ups, wall sits, and squats or stretches like forward bends and spinal twists can relieve tension from sitting.

The key is to choose an activity you enjoy so it feels like a treat, not a chore. Committing to it with a coworker is a great way to stay accountable. Aim to be active for at least 15-30 minutes of your lunch break whenever possible.

Learn and Grow

Another stellar use of your midday break is to dedicate time to personal or professional development. Learning new things keeps your brain sharp, expands your knowledge and skill set, and can even open up new opportunities. And there are so many ways to do it in just 30-60 minute chunks. You could:

• Take a quick online course or follow a tutorial. Microlearning platforms like Coursera, Udemy, and Skillshare offer thousands of classes broken into short lessons you can easily fit into a lunch break.

• Read a nonfiction book or industry publications. Always have a book on hand or some articles saved to read when you have a few spare minutes. Even just 15 minutes of reading each day really adds up. According to the educational company Blinkist, reading just 15 pages per day could add up to 18 books a year!

• Listen to podcasts or audiobooks. Pop in your earbuds and learn about any topic while eating lunch or taking a walk. Podcasts and audiobooks are ideal for multitasking. A survey by Edison Research found that 65% of audiobook listeners do other activities while listening.

• Practice a new skill like coding, Photoshop, or conversational Spanish. Duolingo, Codecademy, and other apps make it easy to make incremental progress in just a few minutes a day. For example, data from Duolingo shows that users who complete a lesson every day gain as much as an entire semester of learning in a half year.

Whatever you choose, look for topics that excite you and formats that easily fit into your schedule. Even a few minutes of learning each day can make you better at your job and a more well-rounded person.

Network and Socialize

Forging strong professional relationships is one of the best things you can do for your career. But how many of us really take the time to get to know our coworkers or meet new people in our industry? Lunch breaks are the ideal time to grow your network without cutting into your personal time.

• Have lunch with coworkers in different departments to learn more about what they do. Understanding other roles makes you better at your own job and sets you up for future collaborations and advancement. Data from Gallup shows that having a "best friend" at work boosts engagement and performance.

• Set up a coffee chat or informational interview with a leader at your company or someone you admire in your field. Most people are happy to chat about their career journeys and offer advice, so don‘t be afraid to ask!

• Attend industry events like lunch-and-learns, speaker series, or networking meetups. A great place to find events is Eventbrite, which lists millions of events searchable by location, date, and category.

• Join or start clubs at your company like a book club, knitting circle, or intramural sports league. Employee resource groups are also a great way to meet others with shared interests and backgrounds. For example, LinkedIn‘s employee resource groups represent various communities like women, LGBTQ, veterans, and people of color. Connecting over non-work topics builds camaraderie.

Socializing at work makes the day more enjoyable and is associated with higher job satisfaction. Just be sure to read the room and not impose if someone wants to work through lunch or have alone time.

Take a Mental Break

Taking a mental break from work in the middle of the day can make you happier, less stressed, and more creative according to research. So give yourself permission to put work aside and spend a few minutes doing something that makes you feel good.

• Practice mindfulness through meditation or deep breathing. Meditation isn‘t just for yogis – it‘s been shown to sharpen focus, lower stress, and boost emotional intelligence at work. Apps like Headspace and Calm offer short guided meditations designed for busy professionals.

• Take a power nap, if you work somewhere that allows it. Research shows that even a 10-20 minute nap can increase alertness and mental performance for hours afterward. Many companies like Google, Ben & Jerry‘s, and Zappos have nap rooms specifically for this purpose.

• Do something creative like freewriting in a journal, doodling, or playing music. Studies have found that creative hobbies outside of work increase job performance and innovation on the job.

• Call a friend or family member to say hello and catch up. Research from Gallup found that having a best friend at work and socializing with colleagues leads to higher engagement and productivity. Even a quick chat with a loved one can lift your spirits.

Regularly engaging in enjoyable non-work activities, even brief ones, can prevent burnout, improve your mood and relationships, and boost your creativity and performance when you return to your desk. So don‘t feel guilty for taking a little "me time" on your break.

Productive Personal To-Dos

Your lunch break can also be a window to check nagging personal tasks off your list so they don‘t distract you at work or take up your evenings. Things like:

• Running a quick errand like getting your oil changed, picking up dry cleaning, or grocery shopping. Forty percent of employed Americans say they run errands during work hours at least once a week.

• Scheduling appointments you‘ve been putting off like doctor visits, haircuts, or financial advisor meetings. Aim for offices close to your workplace to save commute time.

• Working on passion projects or side hustles you hope to turn into a business someday. Your lunch hour is the perfect time to build an app, start a blog, or make a prototype. Some of the most successful startups began as side projects, like Twitter, Craigslist and Gmail.

• Meal prepping lunches or dinners for the week ahead. Chop vegetables, cook grains, or assemble ingredients you can quickly throw together later. Meal prepping is associated with healthier eating and lower stress levels.

• Tidying up your workspace and clearing out your inbox so you can hit the ground running. Studies show that decluttering your workspace can increase productivity by minimizing distractions and mental overload.

The key is to stick to quick tasks that you can realistically complete in 30-60 minutes. Don‘t overwhelm yourself by trying to cram in too much. Just steadily chipping away at your to-do list will give you a sense of accomplishment and make the rest of your day run more smoothly.

Give Back

Using your lunch break to help others is personally fulfilling and enhances your company‘s reputation. In fact, 71% of surveyed employees say it‘s imperative or very important to work at a company where they can make an impact.

• Volunteer to help a local nonprofit with tasks that fit into a lunch hour like making sandwiches for a homeless shelter, pulling weeds at a community garden, or playing with animals at a pet rescue.

• Organize a company volunteer event like assembling hygiene kits for disaster victims, collecting canned goods for a food bank, or picking up trash at a nearby park. Employer-sponsored volunteering is great for team building and the company‘s reputation.

• Use your professional talents to help coworkers or nonprofits, like doing a headshot photography session for new employees, translating a charity‘s website, or giving a lunch-and-learn on project management tips. Skills-based volunteering is highly valued by hiring managers.

• Raise money for a cause you care about by sending emails seeking donations, making a fundraising video to share on social media, or calling local businesses to request raffle prize donations.

Not only does giving back feel good, but it can also help you build new skills, expand your network, and boost your resume and reputation. Plus, volunteering has been linked to health benefits like lower stress and increased longevity.

Your Action Plan for Better Lunch Breaks

So which of these lunch break activities should you try first? My advice is to choose two to three options from different categories to start. Maybe that‘s going for a brisk walk while listening to an industry podcast on Monday, eating lunch with a coworker you don‘t know well on Tuesday, and using Wednesday to meal prep and tidy your desk.

Experiment to discover which activities leave you feeling recharged, productive, and excited to finish your workday strong. It may take some trial and error to land on the ideal mix for you. What works for your cube mate may not work for you – and that‘s totally okay! The beauty of lunch breaks is that you can tailor them to your specific needs and goals.

The most important thing is to prioritize taking a real break away from your desk every day. That means physically stepping away from your computer, putting your phone on silent, and allowing your brain to think about something besides work for a bit.

I know how hard it can be to unplug, especially in our "always on" work culture. But I promise you, the more you flex your lunch break muscle, the more you‘ll see that the sky won‘t fall if you step away for 30 minutes. In fact, you‘ll likely come back better than before – refreshed, energized, and ready to do your best work.

So what are you waiting for? There‘s no day like today to start making the most of your midday pause. Your afternoon self will thank you – and your boss just might too.