#Study-tip

Intro

Sitting at a desk, taking notes on your textbook ... I don't know about you, but I just can't stand textbooks. If I really put my mind to it, maybe I can go 20 or even 30 minutes without a break. But we all know that feeling, that itch for a break ... when you've just finished your break minutes ago. I'm sure we've all experienced this, and I was trapped by this unproductive routine. That was until I discovered the power of structured work/break schedules.

Research has shown that a structured work/break schedule is more productive than unstructured work/break schedules. The goal with work/break schedules is to maintain high productivity and focus for a certain period of time and then recharge with a break. The 112/26 rule is a specific schedule that balances work and break. Introduced by the DeskTime software company in 2021, the method was widely popularized by productivity influencers and media.

I have personally been using structured work/break schedules for years now, and I can attest that my productivity has skyrocketed. By implementing these techniques, I've been able to stay focused for longer periods, complete tasks more efficiently, and maintain a better work-life balance. Gone are the days of burnout and procrastination.

In this post, I'll draw on both research and anecdotal evidence to discuss work/break schedules, different variations, and their benefits. Whether you're a student struggling to stay focused or a professional looking to optimize your workday, understanding and implementing these strategies can be a game-changer. Get ready to take control of your productivity and say goodbye to that nagging desire for constant breaks.

112/26 Rule

The 112/26 rule is a simple yet powerful technique that consists of two parts: 112 minutes of focused work followed by a 26-minute break. To get started, you'll need to set up two timers: one for 112 minutes and another for 26 minutes. During the 112-minute work session, it's crucial to eliminate all distractions and work productively. I recommend physically placing your phone in another room and using website blockers to prevent digital distractions from derailing your focus.

Once the 112 minutes are up, it's time for a well-deserved 26-minute break. Use this time to relax, recharge, and engage in activities that help you disconnect from work. After the break, dive back into another 112-minute work session, and continue this cycle throughout your day.

The 112/26 rule is particularly effective for tasks that require longer periods of sustained focus, such as reviewing material, learning new concepts, or engaging in deep reading. However, for tasks that are better suited to shorter bursts of productivity, like responding to emails or completing quick administrative tasks, other variations of the work/break schedule may be more appropriate. Two popular alternatives are the Pomodoro Technique, which consists of 25-minute work sessions followed by 5-minute breaks (25/5), and the 52/17 rule, which involves 52 minutes of work and 17-minute breaks.

Why

The effectiveness of structured work/break schedules is backed by scientific research. A study conducted with 87 graduate students found that systematic break conditions, such as the 25/5 (Pomodoro Technique) and 12/3 schedules, led to higher concentration, perceiving learning tasks as less difficult, and more efficient task completion compared to self-regulated study/break sessions. The self-regulated sessions, which had longer study and break blocks, resulted in higher fatigue, distractedness, and lower concentration (Biwer et al., 2022).

Similarly, a study of 232 office workers revealed that regular breaks led to reduced musculoskeletal discomfort and fatigue, decreased stress levels, improved mood, and reduced mental fatigue compared to having no breaks or passive breaks, such as scrolling through social media or texting (Radwan et al., 2022).

But what should you do during your breaks to maximize their effectiveness? A study of 160 college students compared two different break activities: relaxation breaks (progressive muscle relaxation) and physical breaks (15 minutes on a stationary bike). The relaxation breaks were found to maximize relaxation and psychological detachment, while the physical breaks boosted energy levels but led to lower levels of relaxation and psychological detachment. Interestingly, both types of breaks led to equal amounts of lower fatigue and increased self-regulatory capacity, which is the ability to focus, manage stress, and override impulses like procrastination (Ragsdale et al., 2022). A mix of both physical and relaxation breaks can be beneficial, but you should choose depending on your needs.

Anecdotal Evidence

The power of structured work/break schedules is not just supported by research, but also by real-world examples. DeskTime, a productivity and time management software company, analyzed the work habits of their top 10% most productive users and found that, on average, they followed a 112/26 work/break schedule. Interestingly, in a previous study conducted by DeskTime in 2014, the most productive 10% had a work/break schedule of 52/17. These findings have led to the widespread adoption and endorsement of both the 112/26 and 52/17 rules by productivity influencers and media outlets.

But these aren't the only effective work/break schedules out there. The Pomodoro Technique, which consists of 25-minute work sessions followed by 5-minute breaks (25/5), has been a popular productivity hack since the 1980s.

In my personal experience, I find that different tasks call for different work/break schedules. For longer study sessions or deep work, I gravitate towards the 112/26 or 52/17 rule to maintain focus and momentum. However, for shorter work sessions or tasks that require less concentration, I prefer the 25/5 rule.

If you're new to the concept of structured work/break schedules, I recommend starting with the Pomodoro Technique (25/5 rule). The 25-minute work sessions are manageable and approachable, making it easier to build the habit of working in focused intervals. As you become more comfortable with this style of working, you can experiment with longer work/break schedules like the 112/26 and 52/17 rules to find what works best for you.

Conclusion

The 112/26 rule is a game-changing work/break schedule that can revolutionize your productivity and focus. As we've seen from the research, structured breaks can lead to lower fatigue and stress, higher concentration, and improved efficiency. While the 112/26 rule is a powerful tool, it's important to remember that it's not the only option. Other schedules like the 52/17 rule and the Pomodoro Technique (25/5) can also be highly effective for different types of tasks and personal preferences.

If you're ready to take control of your productivity, start by choosing your preferred work/break schedule, set a timer, and begin boosting your productivity today! Remember, small changes in your work habits can lead to significant results over time. By incorporating structured breaks into your daily routine, you'll be well on your way to unlocking your full potential and achieving your goals.

References

Biwer, F., Donkers, J., Wallen, G., & de Bruin, A. (2022). The influence of self-regulated versus experimenter-induced breaks on study behaviour and study outcomes. British Journal of Educational Psychology, 92(3), 1112-1130. https://doi.org/10.1111/bjep.12593

Radwan, H., Saad, A., Eid, N., & Farahat, M. (2022). The effect of work break on the pain, stress, and mood of office worker. Cogent Engineering, 9(1), Article 2026206. https://doi.org/10.1080/23311916.2022.2026206

Ragsdale, J. M., Hoover, C. S., & Wood, K. (2022). Investigating affective benefits of physical activity versus progressive muscle relaxation during work breaks: Activities' effects on self-regulatory resources. Stress and Health, 38(1), 114-123. https://doi.org/10.1002/smi.3108