SUMMARY POINTS
Ever had one of those workdays where it feels like 10 AM should be 5 PM? Where every meeting, email and "quick chat" chips away at your sanity?
You’re not alone.
Marathon workdays can leave you completely wiped out, and most of the time, the shitty free office coffee simply isn’t enough to get you through.
So, we’re tackling why long workdays are so mentally draining, why it’s critical to pause and reset, and most importantly, share some tips and strategies to help power through without completely losing your sanity.
You’re not alone.
Marathon workdays can leave you completely wiped out, and most of the time, the shitty free office coffee simply isn’t enough to get you through.
So, we’re tackling why long workdays are so mentally draining, why it’s critical to pause and reset, and most importantly, share some tips and strategies to help power through without completely losing your sanity.
Why Long Workdays Feel Never-Ending
Here’s the thing about marathon workdays - they’re not just about working longer hours. They’re about being mentally on for hours on end without any breaks. Whether you’re bouncing between back-to-back conference calls, frantically updating that executive presentation, or juggling a hundred “needed to get done yesterday” tasks, your brain is operating on full throttle.
And guess what?
That kind of mental pressure and strain adds up.
Studies have shown that the cognitive fatigue caused by constantly being “on” can actually reduce your productivity by up to 40%. Yes, you read that right. Working non-stop can actually make you less effective and that decrease in productivity is what can drag out the day.
Without breaks and some form of mental reset, your brain will tap out and wave the white flag. You’ll be overwhelmed AF, burned out, irritable to no end and the only thing you’ll want to do is turn off the world, get away from everything and crawl into bed.
And guess what?
That kind of mental pressure and strain adds up.
Studies have shown that the cognitive fatigue caused by constantly being “on” can actually reduce your productivity by up to 40%. Yes, you read that right. Working non-stop can actually make you less effective and that decrease in productivity is what can drag out the day.
Without breaks and some form of mental reset, your brain will tap out and wave the white flag. You’ll be overwhelmed AF, burned out, irritable to no end and the only thing you’ll want to do is turn off the world, get away from everything and crawl into bed.
Why Taking Breaks Is Non-Negotiable
Think about it this way. You wouldn’t run a marathon without pacing yourself, right? The same rule applies to your brain. Pushing through without breaks turns your focus into mush and reduces your ability to make good decisions.
Taking time to destress isn’t just “nice to have”. It’s crucial for recharging your energy, avoiding decision fatigue, and keeping productivity levels steady throughout the day.
More importantly, breaks help you manage work stress and limit the stress hormone cortisol. Too much cortisol over time? Not great. It can mess with your sleep, your mood, and even your immune system. Yep, long, stressful workdays can literally make you sick.
Now that you're convinced about the importance of taking breaks, let's map out some real world practical ways to get through your longest workdays.
Taking time to destress isn’t just “nice to have”. It’s crucial for recharging your energy, avoiding decision fatigue, and keeping productivity levels steady throughout the day.
More importantly, breaks help you manage work stress and limit the stress hormone cortisol. Too much cortisol over time? Not great. It can mess with your sleep, your mood, and even your immune system. Yep, long, stressful workdays can literally make you sick.
Now that you're convinced about the importance of taking breaks, let's map out some real world practical ways to get through your longest workdays.
Quick Tips For Thriving During Long Workdays
Long workdays can feel like a marathon, but the right strategies can keep you energized and focused without burning out. Whether it’s small shifts in your routine or intentional moments to recharge, these tips are practical, doable, and designed to help you power through while staying balanced.
1. Get Up And Move
Sitting on your ass all day isn’t doing your brain (or body) any favors. Science says that movement boosts oxygen flow to your brain, increasing focus and reducing fatigue. Between meetings or calls, aim for a quick 5 minute walk around the office or if your WFH, do some simple micro exercises at home. Bonus points if you can step outside for some fresh air and daylight. They work wonders for resetting the brain.
2. Relax Your Eyes
Screen fatigue from digital eye strain is real, and after staring at a monitor for hours, your eyes may feel like they ran a marathon too! Follow the 20-20-20 rule to give your eyes a break. Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain and gives your brain a mini “time out.”
3. Do Simple Stretches
Feeling stiff from typing furiously for hours? Work some movement into your day with seated neck rolls and standing stretches. Roll your shoulders back, gently tilt your head from side to side, and stretch your arms up like you’re doing a mini yawn. You can also do yoga at your desk without looking weird too. All of these things relax tension in your body and help combat that midday slump.
4. Take A Real Lunch Break
Eating at your desk while responding to emails is a big fat no. Your brain needs to disengage and disconnect from work to recharge. Get away from your workspace, even if it’s just for 20–30 minutes. Here are a few simple ways to destress during lunch: Go outside, eat in the park, or grab lunch with a coworker. Bonus tip? Step away from your phone too if you really want to reset.
5. Do Bathroom Meditations
Hear us out. Bathroom breaks aren’t just bathroom breaks. They can double as much-needed moments of calm - call it toilet meditations. Use the two minutes to close your eyes, take a few deep breaths, and just…exist. No emails, no chat notifications, no noise. Just breathe and let it all out.
6. Watch Funny Pet Videos
Destress with a dose of laughter. Studies show that humor reduces stress and increases endorphins - your brain’s feel-good chemicals. Search for funny dog or cat videos on YouTube and just watch the hilarity ensure. If you’re working remotely and your furry friend is nearby, do a dog mediation walk with Fido or a chill out with a cat meditation by the windowsill. Either one will work wonders for your mood.
1. Get Up And Move
Sitting on your ass all day isn’t doing your brain (or body) any favors. Science says that movement boosts oxygen flow to your brain, increasing focus and reducing fatigue. Between meetings or calls, aim for a quick 5 minute walk around the office or if your WFH, do some simple micro exercises at home. Bonus points if you can step outside for some fresh air and daylight. They work wonders for resetting the brain.
2. Relax Your Eyes
Screen fatigue from digital eye strain is real, and after staring at a monitor for hours, your eyes may feel like they ran a marathon too! Follow the 20-20-20 rule to give your eyes a break. Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain and gives your brain a mini “time out.”
3. Do Simple Stretches
Feeling stiff from typing furiously for hours? Work some movement into your day with seated neck rolls and standing stretches. Roll your shoulders back, gently tilt your head from side to side, and stretch your arms up like you’re doing a mini yawn. You can also do yoga at your desk without looking weird too. All of these things relax tension in your body and help combat that midday slump.
4. Take A Real Lunch Break
Eating at your desk while responding to emails is a big fat no. Your brain needs to disengage and disconnect from work to recharge. Get away from your workspace, even if it’s just for 20–30 minutes. Here are a few simple ways to destress during lunch: Go outside, eat in the park, or grab lunch with a coworker. Bonus tip? Step away from your phone too if you really want to reset.
5. Do Bathroom Meditations
Hear us out. Bathroom breaks aren’t just bathroom breaks. They can double as much-needed moments of calm - call it toilet meditations. Use the two minutes to close your eyes, take a few deep breaths, and just…exist. No emails, no chat notifications, no noise. Just breathe and let it all out.
6. Watch Funny Pet Videos
Destress with a dose of laughter. Studies show that humor reduces stress and increases endorphins - your brain’s feel-good chemicals. Search for funny dog or cat videos on YouTube and just watch the hilarity ensure. If you’re working remotely and your furry friend is nearby, do a dog mediation walk with Fido or a chill out with a cat meditation by the windowsill. Either one will work wonders for your mood.
Take Breaks To Rest, Recharge And Cross The Finish Line
Long workdays are tough, but they don’t have to leave you feeling like a shell of yourself. By building these simple, actionable habits into your day, you can stay sharp, calm, and energized - even when shit hits the fan at work.
If you know that tomorrow is going to be one of those crazy days, set up an easy evening routine so that you’ll minimize the amount of stress at the start of the day.
When you’re in the thick of a marathon day and feel like you’re about to lose your shit, just remember to pause, breathe, and take a break. After all, your brain is your greatest asset, and it deserves a little TLC.
Feel Better,
[Cubicle|Therapy]
If you know that tomorrow is going to be one of those crazy days, set up an easy evening routine so that you’ll minimize the amount of stress at the start of the day.
When you’re in the thick of a marathon day and feel like you’re about to lose your shit, just remember to pause, breathe, and take a break. After all, your brain is your greatest asset, and it deserves a little TLC.
Feel Better,
[Cubicle|Therapy]