Screen Time Limits Matter for Adults Too

We’ve all done it: wolfing down lunch with one hand while the other scrolls Slack, answers emails, or finishes that “just one more thing” on your list. 

It feels productive. But science says otherwise. 

 Why Eating at Your Desk Backfires 

Here’s the truth: when you multitask your lunch, your brain never gets a true break. And the cost of that constant attention-splitting builds up. 

A 2023 study from the British Psychological Society found that employees who took as little as 15 minutes away from their desks—without screens—returned to work more focused, less fatigued, and in better moods. 

(BPS Article) 

Meanwhile, research from The Journal of Occupational Health Psychology shows that regular, purposeful breaks improve problem-solving, creativity, and decision-making. 

In other words: the time you “save” by working through lunch costs you more later—in mistakes, stress, and burnout. 

Your Brain Needs to Wander 

When you step away—physically and mentally—you give your brain space to process, recharge, and reset. This “default mode” thinking is what helps you: 

• Solve complex problems 

• Make connections 

• Generate creative ideas 

No wonder some of your best ideas show up in the shower, not during meetings. 

Small Breaks, Big Benefits 

Taking real breaks doesn’t mean long afternoons off. It can be simple: 

• Eat outside, phone-free. 

• Take a 10-minute walk after lunch. 

• Step into a quiet room and just breathe. 

• Leave your desk for coffee (without checking your phone in line). 

This Week’s Nudge 

Try taking at least one screen-free, desk-free lunch break this week. Even 15 minutes counts. Notice how your body—and your brain—feel afterward. 

You’re not a machine. And your lunch break isn’t wasted time. It’s recovery time.