When we work on tasks that demand concentration and attention, at some point our cognitive and emotional resources are depleted. That’s when we experience what is called mental fatigue. Because mental fatigue impairs our performance, we need to take a break to recharge our batteries and restore our depleted resources.

Depletion influences not only performance; it also influences self-control. After long hours of work, we feel tired and drained. When we are depleted, it’s easier to lose control. We are more prone to lose our temper, both at work and at home. Not only that, we also yield more easily to temptations such as eating things that are bad for us, doing things that we shouldn’t, or not obeying the rules.

In a study that is especially relevant today, researchers observed for over three years the hand washing habits of 4,157 caregivers in 35 hospitals. Most of them were nurses, but it also included technicians and physicians. The researchers found that the caregivers washed their hands more often in the beginning of the day, and less and less as the day progressed. In other words, when they were more tired, the caregivers were less likely to follow the rules.

Now more than ever, due to the coronavirus, we have more rules and regulations for the health and safety of ourselves and others. The more tired and depleted we are, the less we will comply with them, and the more we will put ourselves and others at risk.

Even if you are busy and have a lot of work to do, take a break from time to time. Even if you don’t feel particularly tired but you’ve been working for a while and face a project that demands creativity and/or analytical thinking, take a break. A break of about 15 minutes is ideal. Upon returning to your desk, you will feel better—and you’ll work better too.

Here are a few ideas:

Take a walk in nature. If you can, go outside and take a short walk, preferably in nature. It doesn’t have to be in a forest or near a lake or a beach; a simple stroll in a park or any other spot that has trees, grass, or flowers will do. Numerous studies have found that nature has a positive effect on stress, mood, positivity, and cognitive performance. A respite in nature, even a brief one, does wonders to clear your mind and recharge your batteries.

Look at nature. If you can’t take an actual walk in nature, either because there is no natural setting nearby or the weather is bad,  simply view photos of nature or imagine taking a walk. You simply need to enter the search term “virtual hike” on the internet to instantly “get away from it all” and relieve stress and recover.

Get up from your chair. If for whatever reason you can’t take a walk, then stand up, move away from your desk, stretch, and do something that has nothing to do with work. Have a cup of coffee or any beverage with caffeine. Have quick chat with a coworker. Or play a quick game on your smartphone.

Listen to happy music.  If possible, plug in your headphones and tune into happy music that you like before you start working on a new project. Studies show that listening to certain types of music, such as an upbeat Mozart sontana, improves our performance as well as lifts our mood.

Avoid email. Even if you can’t take a break from work, take a break from email. Take an email break for an hour if you are not expecting a very important message. Decide that you are not checking your mail during this time and only focus on your work. You learn very quickly how this improves your performance.