Hello, I’m Isabelle, often called Izzy. Over the years, as an elite performance coach working with top-tier athletes, influential business leaders, and key figures in government and healthcare, I’ve learned that high performance isn’t just about continuous hard work and endurance. Equally important, often overlooked, is the art of taking strategic pauses. Today, I want to focus on an aspect of the day that is routinely sacrificed on the altar of productivity: the lunch break.

In our high-speed world, the traditional lunch break has become a rarity, often viewed as an expendable luxury rather than a necessity. However, taking time to rest, digest, and eat is not only essential for maintaining health and energy but also a critical component of effective leadership and authenticity. Let’s delve into why leaders should prioritize this time and how it can transform their approach and effectiveness.

Understanding the Power of a Pause

The lunch break is a perfect example of a daily opportunity to pause, which is essential for several reasons:

1. Cognitive Refreshment and Decision Quality

Cognitive science tells us that our brains are not designed to work continuously without breaks. Mental fatigue sets in, leading to decreased concentration and productivity. A lunch break provides a necessary pause, allowing the brain to rest, recover, and reset. This is crucial for maintaining the quality of decision-making, a core function of leadership. When leaders take these breaks seriously, they return to their tasks refreshed and ready to engage with complex issues more effectively.

2. Stress Reduction and Emotional Management

Leadership involves high levels of stress management. Continuous work without adequate breaks increases cortisol levels, which can lead to burnout and impaired judgment. By taking time to unwind and relax, even for a short period, mid-day, leaders can significantly reduce stress levels, which in turn enhances their emotional intelligence and ability to remain calm and composed in high-pressure situations.

3. Physical Health and Energy Levels

Skipping meals or eating quickly at the desk can lead to a variety of health problems, from digestive issues to chronic metabolic conditions. Leaders need to model healthy behaviour, not just for their own well-being but also to set a positive example for their teams. A proper break for a nutritious meal can stabilize blood sugar levels, boost energy, and prevent the mid-afternoon slump that affects so many.

4. Social and Organizational Culture

Lunch breaks offer a unique opportunity to build and strengthen relationships with colleagues in a more relaxed setting. This can foster a better understanding and smoother cooperation among team members. For leaders, it’s also a chance to demonstrate their commitment to a healthy work-life balance, encouraging their teams to follow suit, which can enhance overall morale and productivity.

Personal Insights from Experience

In my practice, I often encounter leaders who resist the idea of taking full lunch breaks, citing time constraints and high workloads. However, those who have heeded the advice to step back routinely report not only improved health and satisfaction but also enhanced team dynamics and performance. Here is one story that stands out.

  • A CEO of a fast-growing tech company initially resisted the idea of taking lunch breaks. After encouragement, he started spending his lunchtimes away from his desk and occasionally with different team members in informal settings. He noticed not only an improvement in his afternoon focus but also better relationships with his staff, leading to more open communications and innovative ideas flowing from the team.

Implementing Effective Lunch Breaks

Integrating effective lunch breaks into a hectic leadership schedule requires intentionality and planning; after all, self-care is a discipline:

1. Schedule and Protect Break Time

Just as meetings are scheduled, so too should breaks be calendared and protected. This helps in establishing a routine and also signals to others the importance of this time.

2. Encourage a ‘Break Culture’

Leaders set the tone for organizational culture. By actively encouraging employees to take breaks and demonstrating this behavior themselves, leaders can cultivate an environment where employees feel valued and cared for.

3. Optimize the Environment

Creating a designated relaxing space for breaks can enhance the quality of downtime. Whether it’s a comfortable seating area or a quiet room free from work discussions, having a physical space dedicated to relaxation can significantly boost the effectiveness of breaks.

4. Incorporate Physical Movement

If possible, combining lunch breaks with some form of physical activity, such as a walk or light stretching, can multiply the benefits by enhancing both mental and physical health.

5. Nutritional Awareness

Leaders should also use the lunch break to nourish their bodies with healthy, balanced meals. This doesn’t just fuel the body for the afternoon but also sets a nutritional example for the team. Discussing the benefits of balanced meals can be part of wellness initiatives that benefit the entire organization.

6. Mindfulness and Reflection

Lunch breaks are an excellent time for mindfulness practices, such as meditation or simply sitting quietly without digital distractions. This practice helps to center the mind, allowing for reflection on the morning’s work and preparation for the afternoon’s tasks.


The humble lunch break, often underestimated, holds significant power in enhancing leadership effectiveness and authenticity. By committing to this daily pause, leaders not only enhance their own performance but also foster a healthier, more engaged, and more productive workforce. In my coaching practice, advocating for these breaks is not just about promoting good health; it’s about fostering sustainable, high-quality leadership and organizational success.

Taking time for lunch is more than a break; it’s an investment in the leader’s most important resource—themselves. As we continue to navigate the complexities of modern work environments, let us remember the power of pause and the profound impact it can have on our leadership capabilities. Embrace the pause, and watch how it transforms not only your health and productivity but also your authenticity and connection with your team.