MThe search for the perfect lunch break is definitely a triumph of hope over experience. From inventing endless super soups that could cure the midday snacking attack to insanely optimistic lunch to-do lists, I've tried and failed countless times. Executive Trainer Zoe Thomson not surprised. “One of the biggest problems for people is that they overestimate how much time and energy they will need during their lunch break,” says Thomson, who previously spent 20 years with Avon and Somerset Police. “And they underestimate how much time and energy they might need to achieve that goal.”
I tell her that this has been the flaw in most of my doomed dinner master plans. “The problem is that unpredictable things happen. Let's say you plan to do a 45-minute spin class during your 60-minute lunch break, but your last call is 10 minutes late. Your plan is no longer feasible. If you decide instead to take a 10-minute walk around the block every day and then have a cup of tea after a sandwich, you will benefit. Even if something urgent happens, a 10-minute walk It's still possible. And on a really good day, you can do it by walking around the block four times.”
I admit, I find this idea a little boring. How am I going to change my lung capacity when I get to the end of the road? “In fact, when you look at the most successful people, they make boring, small, incremental changes every day and stick with them,” says Thomson.
But even if you stick to a healthy routine, there's still a place to mix it up. “We humans love certainty, but we crave variety,” she says. She notes that after a morning's work, many of us suffer from decision fatigue. “So if we're aiming for 80% routine and 20% variety, that's probably about right. Having to make a new decision about what to do for lunch every day creates stress,” says Thomson. Occasional lunch breaks and a shared activity can be helpful: a book group is good, as is an uplifting choir activity such as organized Music in offices.
Selina Barker is a trainer and creator Time to Thrivea magazine that focuses on energy management rather than time. “However long your lunch break is, even if it's just 10 minutes, the key is to take it to replenish your energy. The recipe for how you do this will vary depending on the type of work you do. So if you've been in meetings all morning and people talking to you, perhaps what you need is a quiet walk in the park – especially for introverts working in an open-plan office. But if you've been on your feet for hours, perhaps a yoga or meditation class would be best.”
If you work in an office, it can sometimes be a little awkward to step away from the cafeteria crowd and go off on your own. Barker says we shouldn't be shy about prioritizing what we really need. “Don't make a big deal about it. Just say I went to recharge my batteries.”
When it comes to the main event – food – choosing what to eat can be difficult. Ideally, we want something seductive, but also healthy and will keep us energized until we get home.
“The meals that work against you are usually very fancy ones,” says the nutritionist. Rosemary Martin. “A sandwich of pastries or white bread with chips or a chocolate bar on the side gives you a quick boost of energy, followed by a predictable dip in energy and concentration.” But not all lunches labeled as healthy are good. “A tiny low-carb salad may seem healthy at midday, but after a couple of hours you'll be tired, distracted and craving something sweet.”
Martin suggests that if you need consistent energy and sharp focus after lunch, the magic ingredient is balance. “Choose meals that combine whole grains, plant-based protein, healthy fats and colorful vegetables that digest at a comfortable pace and give your brain what it needs to stay focused throughout the day. Lentil soup with whole grain bread, a bowl of tofu, rice and vegetables, or a hummus wrap with plenty of crunchy lettuce are simple but nutritious options that will keep you going. until the end of the day.”
For those who work from home, this all becomes much easier. You can exercise at home and cook lunch away from the horrors of the office microwave. But experts say there are still important issues to keep in mind. A common strategy is to skip your lunch break altogether in order to finish early. “I often wonder when people tell me they save that hour for the end of the day. I think it takes away from the purpose of the lunch break,” says Thomson.
However, she agrees that for some people, spending an entire hour may not make sense. “You can split the hour into three 20-minute breaks in the afternoon or two half-hour breaks,” she says, but the principles remain the same. Are you moving away from the table? “Do you take the time to get up and move around (or sit down and rest if you're on your feet all day?) Do you give yourself some time to relax? If you don't create that space for your brain to slow down, it will wake you up at three or four in the morning.” It’s much better, she says, to “give yourself space in a deliberate way.”
