Many workers struggle to make the most of their lunch break, often overestimating how much they can achieve in the time available. Executive coach Zoe Thompson, who spent 20 years with Avon and Somerset police, says people frequently underestimate the time and energy needed for their plans, leading to disappointment when unexpected events disrupt them.
Thompson recommends small, consistent habits such as a 10-minute daily walk around the block, which remains achievable even when last-minute calls overrun. While this may seem uninspiring, she notes that successful people often rely on boring, incremental changes done daily. She suggests aiming for 80% routine and 20% variety to balance certainty with the human need for novelty, and warns that deciding what to do for lunch every day creates unnecessary stress.
Selina Barker, creator of the journal Time to Thrive, emphasises that the lunch break should top up your energy, regardless of its length. The ideal activity depends on your morning: if you've been in meetings, a quiet walk may help; if you've been on your feet, a yoga or meditation class could be better. Barker advises not to feel awkward about stepping away from colleagues, simply saying you're off to recharge.
Nutritionist Rosemary Martin warns against highly refined lunches like pastries or white-bread sandwiches, which cause energy crashes, as well as tiny low-carb salads that leave you tired and craving sugar. Instead, she recommends balanced meals combining whole grains, plant protein, healthy fats and colourful vegetables, such as lentil soup with wholegrain bread, a tofu and rice bowl, or a hummus wrap with crunchy salad, to sustain energy and focus through the afternoon.
