Why Taking Your Lunch Break Matters More Than You Think

We’ve all done it—pushed through lunch to clear our inbox, finish a task, or attend yet another meeting. Skipping a lunch break once in a while might not seem like a big deal, but what happens when it becomes a daily habit?

As a psychologist and coach, I see this pattern all too often. What starts as an occasional “I’ll just eat at my desk today” quickly snowballs into working through lunch every day. Before you know it, you’re glued to your chair for hours on end, hardly getting up—except for a quick coffee refill and toilet break (if you're lucky).

While it may feel productive in the moment, the truth is that consistently skipping your break is a fast track to burnout, stress, and declining mental clarity. Here’s why taking your lunch break isn’t just a luxury—it’s essential.

1. Your Brain Needs a Reset

Your mind can only maintain deep focus for so long before your productivity starts to dip. Taking even a short break gives your brain the chance to rest and reset, allowing you to return to work feeling sharper and more creative. Research shows that stepping away from work improves problem-solving skills and helps prevent decision fatigue.

2. It Adds Up: 240 Hours Lost Per Year

If you skip lunch five days a week as a full-time worker, that adds up to 240 hours of lost break time per year—that’s a staggering 10 full days of unpaid overtime! Those hours could have been used to recharge, move your body, or eat a meal without multitasking. The long-term impact of neglecting this time is both mental and physical exhaustion.

3. Fuel Your Body, Fuel Your Energy

Running on caffeine and sheer willpower can only get you so far. When you take a proper lunch break and nourish your body with food, you stabilise your energy levels, support your focus, and reduce that dreaded afternoon slump. Plus, digestion works best when you’re not stressed—so stepping away from work helps your body process food more efficiently.

4. Movement Matters

Sitting for long stretches isn’t great for your body or mind. A short walk, some stretching, or even just standing up and stepping outside can boost circulation, improve posture, and reduce muscle tension. These small movements can also elevate your mood and make the rest of your workday feel more manageable.

5. Boundaries Set the Standard

Taking your lunch break isn’t just about you—it also sets an example for those around you. If you’re a leader, manager, or business owner, showing that you prioritise breaks helps create a workplace culture where others feel safe to do the same. Healthy work habits start with the choices we make daily.

Ready to Break the Pattern?

If skipping lunch has become your norm, it’s time to change that. Start small—schedule your break in your diary like an important, recurrent meeting, step away from your desk, and be mindful of how you feel when you actually take time for yourself.

If this is something you struggle with, you’re not alone. I support working women in breaking these patterns and reclaiming their well-being. If you need help shifting this habit (or setting healthier boundaries in general), reach out—I’d love to help. 💛