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Take a Break for Productivity — The International Perspective

RECAPPING THE IMPORTANCE OF TAKING A BREAK
Last week, in Take a Break — How Breaks Improve Health and Productivity, we looked at the key benefits of taking breaks in helping us improve our mental and physical well-being as well as achieve our goals. These included:
- Enhanced physical health
- Reduced stress
- Increased energy and motivation
- Improved focus, memory, and concentration
- Prevention of decision fatigue
- Enhanced creativity and problem-solving
We also examined the various durations of breaks and their relative advantages for different purposes, from the teeny 20–20–20 breaks to prevent eyestrain (every 20 minutes of screen time, look away from the screen and focus on something at least 20 feet away for at least 20 seconds) to the quick breaks as we transition between meetings or tasks.
We looked extensively at the medium-length work breaks we often fail to indulge in (but need so much to refresh our bodies, brains, and spirits). Breaks benefiting the body include time taken for meals and snacks, resting and napping, walking, and even dancing, while pauses that improve mental function and emotional well-being include meditation or mindfulness, time spent in nature, and breaks for doing creative things, appreciating some aspect of life or culture, and socializing.
And, of course, breaks extend all the way to full vacations.
A SIDEBAR (SIDE TRIP?) FOR VACATIONS
Did you know that the longer a vacation is, the better it is for you, but only up to a certain duration? The average American worker is entitled to about 16 days of paid leave (combining holiday and vacation days), though we should note that about a quarter of workers get no paid leave at all!
Americans have a habit of trying glom vacation days onto long holiday weekends to try to pack month’s worth of need rest and relaxation into four days. While any break break is better than none, such short vacations fail to provide substantive recuperative benefits. Worse, according to a Pew Research Center Survey, 46% of U.S. workers who do get paid time off take less than they are allowed.
The reasons for workers shorting themselves time off vary and overlap: 52% don’t recognize the need, 49% worry that they will fall behind (and reap negative repercussions, including angering supervisors, risking their prospects for advancement (or even risking their jobs), and 43% feel guilty about their workload having to be handled by co-workers taking on additional work.
With all of these reasons not to take vacation, the counter-argument is obvious in the Harvard Business Review piece, You’re Never Going to Be “Caught Up” At work. Stop Feeling Guilty About It. Work keeps coming!
© United States Postal Service
I always tell my clients that not only is Inbox: Zero largely a fallacy, so is Laundry Basket: Zero. Unless you decide to stop sending email or your family members all become nudists, it all keeps coming. We’re humans, not robots, and can do only so much. So, as the article says, we must practice self-compassion, focus on our accomplishments rather than our shortfalls, and use mindfulness.
Don’t guilt yourself into trying to accomplish an inhumane amount of work, and go back to last week’s post to see why you need to take breaks!
Finally, the Pew study didn’t take into account self-employed workers. We have our own reasons for not taking vacations; primarily, if we’re not working, we’re not earning, and without the predictability of a paycheck (and with the fear of clients forgetting we exist if we aren’t there to answer the phone), we’re hesitant.
But we all need vacation breaks for the same reasons we need those multiple daily breaks — to keep us physically and emotionally healthy, mentally sharp, and productive.
So how long should a vacation be?
According to a study published in the Journal of Happiness Studies, the ideal length of a vacation is approximately eight days. Researchers found that happiness levels rise over the first few days of vacation (as individuals acclimate to fewer stressful demands and the greater opportunity to sleep in those cushy hotel beds that they don’t have to make up themselves).
As physical and mental distance between work and vacation life expands, happiness peaks on the eighth day.
However, eventually the sense of well-being that comes from vacation starts to taper off, and by day eleven significantly drops. In order to get the most recuperative benefits of a vacation, researchers encourage taking multiple vacations spaced throughout the work year, ideally lasting between seven and 11 days.
A less academically stringent poll of 1000 respondents by Insider.com found that workers who took an average of 13 days off each year were satisfied and felt they took the “right amount” of time off, while those who wished they had taken more time off took an average of 10 days off. And, interestingly, people who said they took too much used an average of 14 days. (I suspect that’s where guilt starts to set in.)
Obviously, what you do with your vacation matters; you’re far more likely to be bored on day 12 of a staycation in snowy Detroit in January than on the same day of a two-week trip to Italy. Ask me how I know!

Day 12 in Venice, September 2018
Multiple 7-to-11-day vacations throughout the year? What did I say about a quarter of Americans not getting any paid leave at all? We might want to consider the health and productivity benefits of vacation trends around the world.
First, the European Union guarantees four paid weeks off annually. Beyond that:
- France — French labor law mandates a minimum of 30 working days of paid leave for employees.
- Finland — Finnish labor law also stipulates a minimum of 30 working days of paid vacation per year for employees.
- Austria — Austrian labor law guarantees a minimum of 25 working days of paid annual leave.
- Denmark — Danish labor law provides for a minimum of 25 working days of paid vacation.
- Germany — German labor law ensures a minimum of 24 working days of paid leave, which can increase based on the collective bargaining agreements and the length of service for an employee.
- Spain — Spanish labor law provides for a minimum of 22 working days of paid leave, with additional days for particular circumstances such as marriage, relocation, or special personal events.
It’s not just Europe. Brazilian labor law guarantees a minimum of 30 consecutive days of paid annual leave for workers, which can be split into three periods, one of which must be no less than 14 consecutive days! Panamanians get 30 days of paid vacation each year, on top of 10 paid holidays, while workers in India get 18 vacation days a year along with an additional 7 days of “casual leave,” totaling 25 paid (non-holiday) days each year.
But yes, Europeans in particular know how to take recuperative breaks. But what about those medium-length breaks we discussed last week, time taken out of our daily work grind, perhaps mid-morning, mid-day, or during the afternoon?
INTERNATIONAL TAKES ON BREAKS
Let’s look abroad to see what practices and rituals we might borrow, emulate, or at least appreciate from our international friends to successfully take pauses that refresh us.
Obviously acceptance (and formalization) of these practices vary by workplace and cultural context. Nonetheless, the significance lies in how these practices can promote work-life balance, foster true social connections, and/or enhance overall well-being and productivity.
BREAKS FOR REST
Siesta
Most of us are well-acquainted with the Spanish and Latin American tradition of siestas or afternoon naps, even if we’ve only learned of it from old movies or novels. A siesta is generally practiced as a nap (or at least rest) break after the mid-day meal, generally lunch.
Historically, the ritual of a siesta was practiced by rural workers to combat the effects of heat and bright sun in warm-climate regions. As the world became increasingly urbanized in the 20th century, the tradition of the siesta began to decline, to mixed results. While many workplaces have eliminated the option of time for a siesta, others have preserved the concept of a two-hour lunch break as a cultural tradition.
Indeed, those who have embraced the extended lunch (whether workers use it for sleep or just mental recovery) find that not only do employees benefit from being able to recharge and improve their work-life balance, but that workplace productivity increases for the latter part of the workday.
The value of a siesta has seen bit of a resurgence. In 2015, the mayor of the municipality of Ador, Valencia in Spain proclaimed a state-sanctioned right to an afternoon nap between 2 p.m. and 5 p.m. The edict was, in part, a way to guarantee that employers recognize that manual laborers and agricultural works could take breaks when high temperatures peaked. But the proclamation also encouraged residents to return home to nap, and requested that parents keep their children indoors and that workers refrain from making undue noise.

In 2017, Madrid saw the opening of Spain’s first nap bar in Azca, the Spanish capital’s financial district. Because most city workers can’t get home during the post-lunch afternoon slump, the nap bar provides private rooms (for about 14 Euro (~$14.81/hour) as well as shared rooms with bunk beds 10 Euros (~$10.58)/hour.
They also offer study nooks and cozy chairs, and if you want a shorter nap/rest time, you can book by the minute, and service includes a wake-up call!) (Germaphobes, worry not. Sheets are changed and professionally cleaned between uses.)
In the years since it opened, Siesta & Go has continued to expand and is now considered a hostel.
Mesimeri
In Greece, Cyprus, and many Mediterranean and Middle Eastern nations, Mesimeri refers to the midday break where businesses and offices often close for a few hours during the hottest part of the day. Mesimeri refers to the time between 2 p.m. and 5 p.m. where individuals have the opportunity to rest, relax, and enjoy a leisurely meal before resuming work later in the day.
The notion isn’t just taking a break, but that everyone is strongly encouraged to be quiet — road work and construction shuts down, and stores close. While the napping aspect of Mesimeri was practiced by almost all individuals until about 30 years ago, Greek laws still define official quiet hours where loud music and work-related noise outside are banned. It’s easy to see how these communal pauses, when everyone is allowed — even expected — to take breaks eliminates any sense of guilt about not powering through at work.
Inemuri
Culturally, it would be hard to find a productivity paradigm more at odds with Spain’s siestas, Mediterranean Mesimeri, or even France’s traditionally long lunches than Japan’s work-centric approach. In Japan, there are no formal, unified times for culturally agreed-upon rest breaks. Instead, there’s Inemuri.
Inemuri translates to “being present while sleeping,” and refers to a sort of cultural acceptance of napping in public, whether in the workplace, on public transportation, or in parks. Rather than “if you see something, say something,” in the U.S., where you might assume a dozing person is unwell, Inemuri suggests that if you see someone conked out, they are less likely to be ill or have been imbibing and more likely to be evincing signs of dedication to their employers and hard work.
Obviously, this work-til-you-drop lifestyle is not something we want to emulate, but the acceptance of Inemuri allows people to take short rest breaks throughout the day. So, at least there’s a culturally accepted practice giving workers the capacity to recharge during Japan’s excessively long work hours.
And, if you don’t feel like sleeping at your desk, there are nap cafés and even vertical nap pods available in many workplaces and cafés to grant privacy (so nobody sees you drool). For example, there’s the GiraffeNap, a TARDIS-like capsule with headrest, cushioned seat, and footrest.
If you’ve got more time to watch a TikTok influencer experience the full Janapese nap pod experience, try this:
Wu Wei
In China, the Taosist concept of Wu Wei can be translated as “non-doing” or “effortless action.” , and it emphasizes the essentiality of taking breaks in order to allowing yourself to be in harmony with the natural flow of life. Wu Wei is less of a specific break ritual, and more a way of thinking, living, and working such that society (and the work place) values time for rest and creating balance in daily activities.
For more about the power of napping and resting:
- Inemuri & Siesta — Method Behind the Madness
- Napping: Benefits and Tips
- The long-term memory benefits of a daytime nap compared with cramming
- The Pros and Cons of the Siesta
BREAKS TO EAT AND SOCIALIZE
Merienda
In Spain, Portugal, North Africa, Brazil, and The Philippines, Merienda is the practice of taking a mid-afternoon break from work or school for a light meal or snack. As you might expect, this practice is a more official opportunity granted for individuals to take a brief pause, enjoy some refreshments, and recharge before continuing with their tasks.
After all, as we discussed last week, when our blood glucose suffers, brain fog zaps our ability to learn, remember, focus, or create. A merienda meal generally consists of simple snacks (bread, fruit, yogurt) and beverages (from child-friendly milk, hot chocolate, and fruit juice to more adult-appealing coffee and even light alcoholic drinks).
In South America, particularly Uruguay, Paraguay, Argentina, and Brazil, the break is later in the day and a bit heavier, while in the Philippines, merienda culture the break for relaxation and rejuvenation comes twice a day, once in the mid-morning and again in mid-afternoon.
As long as you’re taking a break to read this post, want to make some merienda delicacies or read more about Spanish Meal Times and La Merienda — What and When to Eat?

La Merienda, or The Afternoon Meal, 1772, by Luis Meléndez, Metropolitan Museum of Art
Tea or Chai Break
Throughout the United Kingdom, places colonized by the UK over centuries, and in Asia, tea breaks for snacks (and not just the beverage tea) and socializing have been popular for the past two hundred years. The break for “a cuppa” is not merely culturally accepted, but respected, and provides the opportunity for workers and students to relax and foster social connections with their cohorts, both (as we discussed last week), improving well-being and productivity.
The equivalent of the tea break in India is the chai break, and similarly involves pausing work to enjoy a hot beverage, a snack, and some convivial conversation.
Riposo
Italy has lots of daily social rituals. La Passeggiata is a leisurely evening stroll designed to shake loose the cobwebs and stressors of the day and ease into the evening; it also gives people the chance to greet their neighbors.
Riposo is a bit of a cross between a siesta and a merienda. Many Italians practice a long riposo lunch break, closing during (varying hours) from Noon to 4 p.m. to go home (or to restaurants) and take an extended pause for lunch and quiet time. While this is less often observed these days by knowledge workers in offices, the riposo custom is still observed by stores, museums, and churches, while restaurants stay open throughout the afternoon to accommodate those not able to return home.
THE SWEDES TAKE THE CAKE FOR TAKING A BREAK
At the risk of sounding like a spokesperson for IKEA or the Swedish Tourism Board, Sweden has cornered the market on taking breaks for the betterment of everyone. They practice two break-reated concepts that are central to feelings of well-being and improved productivity.
Lillördag
Let’s start with the Nordic concept of Lillördag (pronounced lee-lur-dog), a Swedish word meaning “little Saturday.” Conceptually, it encourages breaking up the monotony of the workweek with the spirit of some weekend mojo.
Generally, Swedes practice lillördag on Wednesdays, and it often includes going out for drinks with colleagues. (When I worked in television, I found that this habit (particularly among the sales staff) was called “any day ending in a Y.” But I digress.)
Rather than being seen as a work-related obligation that might contribute to toxic productivity, lillördag generates the sense of a mini-vacaton mid-week, giving workers something to look forward to amid the drudgery of a typical workweek.
The goal is to actually combat toxic productivity, prevent burnout, and promote mental recovery. Participants are sociable, but they aren’t merely moving work-related conversations about client obligations or how annoying Carol in Accounting can be into a more convivial (or boozy) atmosphere. Rather, lillördagers (I made that up) are encouraged to avoid talking about cranky-making things and just be social.
When I first heard about lillördag, it reminded me of Laura Vanderkam’s advice in her book Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters about scheduling little weekly adventures!
Vanderkam found that to get out of our daily/weekly ruts, we all require more novelty, texture, and richness in our time and our tasks. Vanderkam encouraged everyone to plan life in weeks, and to identify one “big adventure” (lasting perhaps half a weekend day) and one “little adventure” (lasting an hour) each week to introduce novelty. As Vanderkam says, “We don’t ask where did the time go when we remember where the time went.”
With lillördag, the “little Saturday” break from workweek drudgery on Wednesday can enliven your spirit. But lillördag is truly little in importance when compared with Sweden’s biggest break concept: fika!
Fika
Considering that fika — a quasi mandatory (but relaxing) coffee and cake break — is so ingrained in, and important to, Swedish culture that it’s protected by law, it’s shocking that it’s not better known around the world.
The purpose of fika is not merely taking a snack break. It’s about slowing down, stepping away from work, and connecting or even bonding. Swedes do not grab a cup of coffee and a muffin from the office canteen or break room and then head back to their desks to eat.

Rather, fika breaks are designed to give people an opportunity to savor — the time away, the company, and the confections. (We’ve talked before about the importance of savoring for attending, appreciating, and enhancing positive experiences in life. If we don’t step away from our work to appreciate other aspects of life, everything turns into “All work and no play makes Jack a very dull boy.”
As you might guess from last week’s post, the Swedish taking of fika breaks is positively correlated not only with enhanced physical and emotional well-being, but also improved productivity and efficiency. Decades ago, researchers found that the most workplace accidents occurred around 10 a.m. and 3 p.m., and a practice was instituted for workers to take breaks at those two times.
The name fika, used as both a noun and verb, comes from a twisting of the letters in kaffi (coffee). It’s not about the coffee and pastries, per se, though the options are mouth-watering, such as those shown in The Culinary Art of Fika.
Fika works as a pressure valve, an opportunity not only to clear one’s head for a reset and refresh, but also an opportunity to step away from work culture. It’s considered bad manners to talk about work during fika. Instead, share a photo of your dog (or your kid), discuss everyone’s recent or upcoming vacations, or just get to know someone better.
Traditionally, fika breaks are taken in the workplace. Individual employees or work teams may take turns bringing pastries like fikabröd, Swedish for fikabread, which they either make at home or purchase from local bakeries.
And it’s not just a little square of coffee cake or a doughnut from a box! Fika is a bit of a multi-course meal, with a bit of a social protocol around the order in which things are eaten. For example, some fika folks encourage eating the yummies from least fancy to most; for example, starting with a cinnamon bun, moving on to small cookies, and ending with a Princess Cake. (Don’t worry, I didn’t know what a Princess Cake was, either.)
Carbohydrate heaven! (While fika delicacies lean toward the sweet, savory options are allowed.)
Fika is such a big deal, culturally, that a popular podcast designed to introduce Sweden to the world is called A Swedish Fika.
Fika reminds me very much of a ritual we had at my dorm at Cornell. I lived in the International Living Centre, a mix of 144 international students ranging in age from 16-year-old freshman to 30something graduate students. Campus-wide, 11 p.m. was designated the time for a “primal scream,” where students all over campus would open their windows and howl at the indignit of too many exams and problem set.
The ILC, however, took a multicultural approach to letting off steam. From 11 p.m. onward, people would drop in and fade away from the main lounge for Coffee Hour. The dorm provided coffee, tea, hot chocolate, and a rotating bevy of store-bought (and occasionally homemade) desserts, and students would wander around the room, plunking down to chat with small cliques and reapportioning themselves, comfortably leaning against the fireplace, hanging over the ends of couches, and splaying themselves on the floor.
As the nighttime waned, some folks meandered off to sleep, while most returned to their rooms, the smaller study lounges, or back to campus for late night library sessions, energized from the caffeine, sugar, and social lubrication of Coffee Hour. Now I wonder if a Swedish ILC-er started the tradition!
Are you familiar with any international cultural practices for break-taking that I didn’t mention? And which of these breaks would you most like to incorporate into your work day? Would you like to fika mid-morning? Riposo or siesta in the late afternoon?
Take a Break — How Breaks Improve Health and Productivity

If I asked what the single best thing you could do to improve your productivity was, what would you say? Would it be doing a brain dump of your tasks? Prioritizing what you need to do? Making a list? Avoiding multi-tasking? Eliminating interruptions?
What would you think if I told you that the best way to get the most out of everything you are doing is to stop doing it for a little while?
I know, it may sound counterintuitive, but taking a break instead of spending your day trying to power through is exactly what’s needed for your body, your brain, and your spirit, not to mention the actual work.
It may sound counterintuitive, but taking a break instead of spending your day trying to power through is exactly what's needed for your body, your brain, and your spirit, not to mention the actual work. Share on XLet us not forget the trouble Alexander Hamilton found himself in when he failed to take a break. First, Eliza begged him to step away from his efforts to create a national banking system and pay attention to his son’s performance. (It’s a pity Lin-Manuel Miranda didn’t insert a verse from Cat’s In the Cradle!) Then his wife and sister-in-law begged him to “take a break,” and join them at their father’s place in upstate New York instead of struggling on in New York City.
(And, as fans of history and/or the musical Hamilton know, the failure to take a break from single-mindedly focusing on defeating Jefferson, et. al., and controlling the American economic future led, at least in part, to Hamilton making a poor personal decision (regarding Maria Reynolds), which led to others thinking he’d made a poor ethical and professional decision, which led to Hamilton blowing up his personal and professional lives. The whole second act is a testimonial for the vital importance of taking a break!)
But we don’t have to interpret musicals to know that taking breaks from our work or studying is essential for happy, productive lives. In “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance, researchers analyzed the results of 22 independent studies on the efficacy of work breaks for “enhancing well-being (vigor and fatigue) and performance.” They found that breaks were essential for replenishing mental and physical energy after work-related depletion, and that the more depleting a task is, the longer a duration of break is needed.
And if neither musical arts nor academic research is enough to convince you, how about the effect, not only on workers, but on work? Eight years ago, an NPR piece, We’re Not Taking Enough Lunch Breaks. Why That’s Bad For Business, noted that only one in five people were stepping out of the office at lunchtime. The point wasn’t eating at work, but not stepping away from work. As we’ll see, that undermines our bodies, our minds, and the quality of the work we perform.
WHAT COUNTS AS A BREAK?
A break can be of varying durations for varying activities. How long does a break need to be to have a positive effect? That depends on the work you’re doing, how much energy it depletes, and the kind of break you’re taking.
How to Take Better Breaks at Work, According to Research from the Harvard Business Review, notes that shorter breaks can be effective but that the timing of breaks is also vital. For example, because fatigue intensifies as the day goes on, short (or at least shorter) breaks are more effective in the morning, but by late afternoon, longer breaks are necessary to yield positive results.
So, what length breaks should we consider?
20–20–20 Rule
This rule simply instructs that every twenty minutes of screen time, look away from the screen and focus on something at least twenty feet away for at least twenty seconds.
The 20–20–20 Rule is designed to prevent computer vision syndrome, particularly digitally-induced eye strain. Taking a break like this can also help reduce blurred vision, headaches, dry eyes, and neck and shoulder pain.

Eye Chart Photo by David Travis on Unsplash
Regular screen breaks of just one-third of a minute will give your baby blues (or browns or greens) much-needed rest, but maybe more. When something (like a phone alarm or alert on your screen telling you, “Look away! Look away!”) prompts you to take this momentary break for your vision, you’re likely to adjust more than your eyesight.
When you’ve been in flow, focused intently on what you’re reading on the screen, you’ve probably failed to pay attention to your posture (so you maybe slumped forward toward your screen) and your breathing. This super-quick break shakes everything loose.
Short Breaks
A short break would be anything that takes less than 5 or ten minutes. Consider the break you might take when doing a series of Pomodoros, where you work for 25 minutes, then step away from the task at hand — and step away from your desk — to stretch, spend a few minutes on a puzzle, or play with your puppy.
Moderate Breaks
These are the kind we’ll be looking at in great detail over this post and the next one. There’s quite a bit of cross-over between the breaks that primarily help reset the body vs. the brain, but in broad strokes, these categories might include:
Breaks primarily for the body
- Meal and snack breaks — Working through lunch is so bad for your physical and mental health that France outlawed eating at your desk all the way back in 1894! It’s called la pause déjeuner, and granted, it was for hygienic reasons, but now it’s recognized as good mental hygiene to step away to eat lunch mid-day and onboard some healthy(ish) snacks to energize the body, concentration, and focus.
- Nap breaks — Sure, not everyone is physically (or socially) able to take a power nap, but these mini-sleepytimes can pump up our energy and improve our ability to concentrate. In the US, this is more likely to be your jam if you work from home, unless your company has invested in nap pods, but there are many cultures where a nap break is considered part of the work day.
- Walk breaks — Personally, nothing allows me to refresh my brain as well as getting my 10,000+ steps. While the prescription for 10K steps was made up by a Japanese pedometer company (and your personal peak number of steps depends on age and health), there’s something magical about pounding the pavement (or the lawn or the forest). Each successive step seems to clear mental fog; if I take a walk break when I’m facing a work problem (like how to tackle a blog post), the solution comes to me by the time my walk break is over.
- Dance breaks — Pump up the jam! The advent of personal surround-sound means you can listen to music without Lloyd Dobbler standing outside your bedroom, hoisting a boom box playing “In Your Eyes” over his head. If you work alone, blast your tunes; otherwise, put on those Beats or Airpods, and play on your favorite song to make your own music video.
Find a conference room or classroom where nobody’s likely to disturb you, or head out behind the building, and shake your groove thang! Consider these suggestions for finding your go-do dance-along video:
Breaks primarily for the brain
- Meditation and mindfulness breaks — An entire industry has popped up for helping people take breaks to be mindful and/or meditate. Some popular free apps include:
- Insight Timer
- UCLA Mindful
- Healthy Minds Program
- Smiling Mind
- Mindfulness Coach (developed by the US Department of Veteran’s Affairs to help combat PTSD)
Additionally, there are a variety of guided meditations on YouTube. For example:
Whether you aim for more formal guided meditations or gentle mindfulness activities like deep breathing, you’ll find that this kind of break can reduce your stress when you feel like you’re constantly tumbling <bleep>-over-teakettle.
- Nature breaks — I’m probably the last person to think about communing with nature. I hate wind and rain and bugs and heat and the sound of frogs and crickets. I am generally an in-of-doors girl. But the Japanese practice of “forest bathing” (Shinrin-yoku) has been found to reduce blood pressure, alleviate depression, improve mental health, boost immune function, and more. Beyond that, getting away from your computer and focusing your eyeballs (and the rest of your sensory receptors) on something other than work will recharge the body and the brain, making the return to work more inviting.
And even I can find ways to enjoy nature! This past weekend, my friend and colleague Sara Skillen and I drove from our respective cities to meet at Sewanee — University of the South for lunch and a bit of a meander.
I love exploring college campus architecture, and we were both excited to walk the labyrinth in Abbo’s Alley, acres of campus with forest/woods, streams, stone bridges, a butterfly garden, gazebo, and other goodies.
We spent over an hour in search of the labyrinth (not even shown in the calming video, above), ambling (and occasionally tripping) over tree roots and wobbly rocks. However, the combination of Sara’s stellar company, perfect temperatures, and the lack of bugs made our jaunt an ideal break from the typical workweek.

The intriguing thing is that taking a break to “touch grass” works even if you’re not walking or otherwise moving around enough to pump your blood; just sitting outside, even if your “outside” isn’t at all what most people would think of as “nature,” can still have a calming effect.
- Creativity breaks — Even if your workday involves creating, a creativity break can blow that layer of dust off of your mental capacity. You can’t usually step away from work to spend half a day creating, but you can blend your lunch break with some time for painting, drawing, playing a musical instrument, or journaling (by hand, if possible).
- Appreciation breaks — Not every break requires producing something. Sometimes, when your brain is full of one thing, the solution is to fill it with something else, particularly something serene or delightful. Consider taking your lunch break at a nearby museum or art gallery, or just watch tiny humans playing in the park. Appreciate the elegance of ducks swimming on a pond or enjoy the colors and sounds of an open air market.
- Social breaks — While reading social media has downsides, being social does not. I’m an extrovert, and there’s nothing that pumps me up more than taking a break to socialize. Of course, if you’re an introvert, you may not want to wade into loud, involved conversations with colleagues (or, heaven-forbid, strangers), because it may drain you of the mental energy you’re aiming to refresh.
Whatever kind of break you take from daily work, select types of activities that will use different aspects of your brain than you were using to write reports, design web sites, study economics, etc. This allows the “part” of the brain that was overworked to rest and re-set.
Full-Length Breaks: Vacations
I could (and probably should) write a post about the mental, physical, and productivity benefits for taking a long break, whether that’s a real weekend without looking at email or a two-week immersive vacation. Of course, not everyone gets paid vacation, but vacation-length breaks are essential to our health and vigor, which in turn, keep us productive, whether that means making the widgets to building society by raising a family (or, as is often the case, both).
THE BENEFITS OF TAKING A BREAK
When we take breaks throughout the workday, we reap the benefits of better overall physical and mental health, enhanced cognitive function, and improved job performance, all of which will improve our productivity. Let’s look at some of the key advantages of incorporating regular breaks in your work routine.
Enhanced Physical Health
When we incorporate any breaks in our day that involve physical activity or movement, whether it’s stretching, walking, or exercise, it contributes to improved physical health. We improve the blood circulation throughout our bodies (including to our brains!) while reducing the muscle tension that leads to headaches, body strain, and repetitive stress disorders like carpal tunnel syndrome.
We also prevent the various negative health effects of prolonged sedentary behavior. I’m sure you’ve heard the expression, “Sitting is the new smoking.” As I explained in Paper Doll on The Truth(s) About Standing Desks, it’s not that standing desks are that much better. Sitting is bad because when you sit all day, your telomeres (the tiny caps on the ends of DNA strands) get shorter, and the rate at which the body ages and decays speeds up. However, standing all day (like at a standing desk) isn’t necessary all that much better. What is important is movement, and you generally have to take a break from work to get moving!

Walking Photo by Arek Adeoye on Unsplash
Stress Reduction
Varying reports note that workplace-related stress affects up to 80% of American workers. That’s estimated to cost anywhere from $150 billion to $300 billion. That economy-busting stress isn’t going to disappear if we add a few extra breaks each day for mental clarity, but we can turn this around on a personal level.
Breaks in our workday give us the opportunity to reduce stress levels and alleviate the pressure of constantly being focused on work (and the related external expectations place on us). When we engage in any kind of activity that promotes relaxation, we can lower blood pressure (which is good for both the body and the psyche), improve mood, and enhance a sense of well-being.
When we think about stress-reduction activities, we often focus on time-intensive tasks, like a yoga class or long hike, but short-term activities like mindfulness exercises, deep breathing, and brief walks (around the building or around the block) can have similar mental health benefits for reducing stress.

Take a Break Photo by Tara Winstead
Increased Energy and Motivation
When we take breaks throughout the workday, the physical and mental health benefits described above will have a domino effect, knocking down (and out) other problems.
When we take stop what we’re working on to eat, nap, socialize, exercise, or just remove ourselves from hyper-focus on our work, we replenish our energy, both our physical capacity (with improved blood pressure and balanced blood glucose levels) but also our mental capacity.
Conversely, if we don’t take breaks, we’re more likely to suffer from burnout. A 2022 study from Aflac found that 59% of workers were experiencing burnout, and 86% of those reported experiencing anxiety, depression, and sleep difficulties in the prior year, so this is not a negligible concern.
Setting aside time for physical movement, relaxation, and self-care boosts our sense of well-being, which tops off our enthusiasm, and in turn, that improved motivation boosts our ability to perform and sustain our productivity. Whoohoo!
Improved Focus, Memory, Concentration
Contrary to our assumptions that we should always power through our work, our brains need novelty. Researchers at the University of Illinois found that the longer we focus on something, the more likely the occurrence of a “vigilance decrement,” where our “attentional resources” start to plummet. It’s like how we are aware of how cold the ocean is when we jump in, but the longer we’re exposed, the more we get used to it. Or, to use a clichéd metaphor, we’re the frog in the boiling water.
Our brains respond to change, and the longer we go without change, the less efficient they are. Breaks don’t just rev us up; they help prevent the mental fatigue that sets in when we’ve tried to work too hard or too long. When we get lost in those mid-afternoon cobwebs, a break can enhance concentration, allowing the brain to rest and recharge.
Periods of mental rest, whether through mindfulness, activity, or sleep have the power to help us consolidate our memories and improve learning. And this is all as true for kids as for adults!
Short break periods jazz our bodies. We might imagine that a vigorous walk or dancing around to Taylor Swift would pump too much blood to our brains, making it hard to focus, but the opposite is true. Relaxation, whether it’s arrived at through calming activities like meditation or energizing ones like physical activity, will boost cognitive resources. In turn, it enables people to improve and maintain attention, allowing more effective and efficient focus on the work at hand!
Prevention of Decision Fatigue
Decision fatigue occurs when we are faced with too many overwhelming choices without adequate rest, whether for our bodies or our brains. However, breaks can play a crucial role in preventing decision fatigue; just a short pause for the right kind of physical or mental stimulation and/or relaxation can reset cognitive resources.
When we have decision fatigue, we may make poor choices, or procrastinate on making any choices at all. Breaks can give us the resilience to make better decisions and maintain a higher level of productivity, using those decisions to move our projects forward.
Enhanced Creativity and Problem-Solving
We all know what it feels like when our brains get stale. We cease coming up with fresh takes (or even fresh words), which turns into a vicious cycle. If we’re not feeling creative and can’t solve our problems, we’re going to feel bored, unenthusiastic, and stressed out!
Taking breaks fosters divergent thinking and spikes creativity, so we can approach tasks from fresh perspectives. Just stepping away from work for a short time — and focusing on the right energy-boosting replacement tasks — can stimulate more innovative ideas and solutions, improving our problem-solving skills and pumping up our creative mojo.
Per the NPR piece I quoted earlier, Kimberly Elsbach (a Professor Emerita Fellow, Academy of Management University at the California Davis Graduate School of Management), an expert in workplace psychology, noted that never leaving your office or your desk is “…really detrimental to creative thinking. It’s also detrimental to doing that rumination that’s needed for ideas to percolate and gestate and allow a person to arrive at an ‘aha’ moment.” Aha, indeed!
It’s essential to recognize the positive impact of breaks on physical, mental, and emotional well-being so that we can remember to prioritize these pauses and integrate them into our daily work routines. This is key to us fostering balanced, productive approaches to taking on our responsibilities.
Not all breaks are created equal
Pausing work to scroll through social media won’t have the same benefits as the kinds of breaks discussed earlier in this post. First, everything from the death-grip on our phones to the poor posture of arching necks over screens to the blue light of cell phones is bad for physical health; plus, you’re likely to remain just as stationary as when you were working! Beyond that, social media rarely reflects the kind of psychologically neutral or uplifting content that boosts mood or cognition.
Similarly, smoke breaks aren’t good breaks. While they may yield some social benefit, data on smoking’s physical devastation on the body and brain is clear. Moreover, research finds that smokers have thinner cerebral cortex than non-smokers. (The cerebral cortex is essential for learning and memory, so thicker tissue is better.) Smoking reduces the ability to learn and remember, key requirements for productivity!
TAKE A READING BREAK
For further reading on the importance of breaks for health and productivity, you may wish to read:
Breaks During the Workday (Michigan State University)
Give Us a Break (Compass Group)
How to Take Better Breaks at Work, According to Research (Harvard Business Review)
BETTER BREAKS AROUND THE WORLD
In full disclosure, this post started out as a look at how other cultures embrace taking breaks as part of coping with excessive workloads. Instead, this is the prequel, a what-and-why for improving your vitality and productivity with breaks. Next week’s follow-up post, Take a Break for Productivity: the International Perspective is where the real fun will be, as we look at fun and tasty examples of “take a break” culture around the world.
Spoilers: the Swedes take the cake (figuratively and literally) and first place when it comes to taking breaks!
Paper Doll Explains Your Health Insurance Explanation of Benefits

[Editor’s note: This post originally appeared on October 9, 2023. Some content has been added or modified to provide more robust explanations.]
In more than two decades as a professional organizer, I’ve found that people have disorganized papers because they don’t create and maintain working systems for organizing what they need and letting go of what they don’t. Eight years ago, I talked about how fear plays a huge role in what people decide to keep (or fail to decide, and thus end up keeping).
If I ask someone, “Why do you have this?” whether “this” is a document or a never-worn article of clothing or a piece of broken furniture, the answer often betrays an unspoken fear. Sometimes, that fear may be related to anticipation of an unpleasant emotion — if you give away the itchy sweater (in a color that makes you look like you have the flu) that Aunt Gertrude gave you, will you eventually feel you are betraying late Aunt Gertrude?
Other times, particularly with papers, people hold onto documents long after they’ve served any useful purpose out of fear of what might happen if they need, but don’t have, that paper. This is why I developed Do I Have To Keep This Piece Of Paper?

I can tell you that that the item I see clients keep the most of, and the most often, and the longest after they’ve ceased being necessary, are health insurance Explanation of Benefits documents.
Sometimes, organizing clients ask, “How long do I need to keep these?” but more often, they don’t ask at all. Explanation of Benefits can often seem mysterious or scary. People know they aren’t medical bills, per se, but they don’t know what they are, or what they’re supposed to do with them. Understandably, if you don’t know why you have something, you’re going to be afraid to let it go. But that way, madness lies.
EXPLAINING THE EXPLANATION OF BENEFITS
First, I should clarify that while many insurance companies call these pieces of mystery mail “Explanation of Benefits” (EOBs for short), they go by other names. Depending on your insurance provider and your region of the country, the title of the document may be any of the following:
- Explanation of Payment (EOP) — Used interchangeably with EOB — a document explaining the payment or coverage details for a healthcare claim.
- Explanation of Review (EOR) — This serves the same purpose as an EOB or EOP.
- Benefits Statement or Statement of Benefits — Either term emphasizes the benefits of one’s health insurance policy re: covering (or not covering) a specific healthcare claim.
- Claim Summary or Claim Explanation — Some insurance providers use these terms to describe how a medical claim was processed, including the payment details and any patient responsibilities.
You might also see payment summary, healthcare summary, coverage explanation or remittance advice. Whatever they’re called, the purpose is to inform you about how a medical claim has been processed, including what portion of the claim is covered by insurance and what you (may) owe.
It’s a summary of the whole process from what the provider charged to what each responsible party owes, and it’s supposed to make it easier for you to understand what has happened. The problem? EOBs are often designed to be as clear as mud.
What does an EOB show?

These documents are designed to convey the following:
- Who received treatment or service — This could be you or anyone included on your policy, like a spouse or child.
- The date of a medical service or procedure — Your child may have had a well-child visit, or perhaps you had the yuckies and needed a full workup and blood tests. If you had an appendectomy, not only will your surgeon’s actions be listed, but so will the services of the anesthesiologist and other specialists in attendance, plus medications, tests, and other details of your hospital stay.
- The name of the physician, lab, clinic, etc. — You may not recognize the name listed if your medical provider sends blood or tissue to a lab for analysis, or an X-ray, CT scan, or MRI requires review.
- Non-covered codes — Not everything done for your health is covered by your insurance policy. In a perfect world, whatever your provider felt was necessary would be covered, but (sigh) that’s not how it works. There may be random letters or numbers indicating why something wasn’t covered due to a wide variety of circumstances, including
- a provider, clinic, or hospital is not in-network for you (meaning, not on a list of pre-approved providers).
- a procedure or treatment not included among the items covered by your policy.
- a procedure or treatment requires pre-approval but you didn’t get it pre-approved — This may not be covered even though, if you had asked for it to be pre-approved, they would have approved it and covered it (that is, paid for it).
- a procedure or treatment is allowed, but only so often in a given time frame — For example, mental health appointments or physical therapy sessions may be limited to (for example) 10 sessions in a calendar year.
Also, while some appointments may be allowed at any time in a given year, others must be scheduled 365+ days apart. So, if you had your eye exam or mammogram 363 days ago, you may be out of luck in terms of your insurance company paying.
The A1C blood test allows physicians to track blood glucose levels over a rolling period of time; most insurance companies require 90+ days in between tests. Sometimes, medical offices are good about making sure your appointments aren’t scheduled closer than 90 days apart so that you can actually get your A1C test done (and covered), but as a patient, it’s in your best interest to know what your policy covers, and how often, so you don’t pay extra.
- The total charged by the physician, clinic, lab, hospital, or pharmacy.
- The network savings — OK, I get it your eyes have glazed over at this point. If you’ve never had much reason to see lots of doctors, go to the hospital, have a baby, or just use much of your medical insurance, this may be one of the mysteries that causes you to toss your EOBs on top of the microwave or stuff them in a drawer. I promise you a sidebar in a minute to answer all of your questions!
- The amount the insurance company paid your provider — This is self-explanatory, or it should be. If there are no codes in the “Non-covered codes” section, then you should be able to eventually match up all of your numbers to see why your insurer paid your provider as it did. We’ll get back to that.
- Your co-pay — Your policy might require you to pay a specific amount for each medical visit or pharmacy purchase. It’s common for there to be one level of charge (say, $20) for your primary care physician and another (perhaps $60) for specialists; similarly, you may have different levels of co-pays for generic, preferred, and non-preferred prescriptions.
- Your co-insurance — Co-insurance is the percentage of your medical healthcare costs you share with your insurance company, usually after meeting your deductible. For example, if you have an 80/20 co-insurance, once you hit your deductible, your insurance company will pay 80% of covered (that is, allowed) costs, and you’ll pay the remaining 20%…until you hit your out-of-pocket maximum.
- Other insurance — Depending on your stage in life, you might only be familiar with having one kind of health insurance at a time. However, if you have (for example) Medicare, you might also have a secondary health insurance policy that covers a percentage of what’s left over after your primary policy (or Medicare) pays.
- “You owe(d) provider” — This is usually the bottom line, and it tells you what, all-told, you should have to pay your doctor, the pharmacy, the clinic, the lab, or whomever. In a perfect world, the bill you get matches that amount, it’s what you expect, and everyone’s happy.
Still with me? Health insurance in the United States can be confusing, though many insurers try to make it more comprehensible.
But how does it all work?
Here’s how you imagine it works. You have a tiny booboo and you have insurance. You go to your doctor and she fixes your booboo. You pay the doctor your co-pay of $20 and you leave. After you walk out the door, someone who works for your doctor does the typey-typey thing on a computer, relaying codes for the procedure you had done, and the insurance company pays the doctor the rest of what the doctor charges, and everyone’s happy. Right?
Well…not necessarily. Things may be more complicated, and you may find yourself lost:
- If the typey-typey person types the wrong code, perhaps for something your insurance doesn’t cover, then you may get an EOB full of “Nuh-uh, we’re not going to pay for this!” codes and then you’ll get a bill from the doctor for hundreds or thousands of dollars you weren’t expecting.
- The typey-typey person may not get around to billing the insurance company, or the insurance company may be pokey and not pay them as fast as they want, and you might get a bill for the whole amount. This is why, when you get a bill you aren’t expecting, you must always:
- Look at the bill to see if it lists the insurance company’s paid portion
- Look at the EOB to see if the insurance company is saying they paid something that the administrative office (the typey-typey folks) haven’t yet processed.
- The numbers don’t add up. Before you get stressed about this, it helps to know how insurance works. Too often, I hear clients say, “I hit my deductible already this year, so I don’t know why the doctor is sending me a bill” or “The amount the insurance company paid the provider plus the amount I paid doesn’t add up to what it says the doctor is charging.” Both of these are easy to explain, but because they don’t teach any of this in school, most people don’t learn it until or unless they experience serious medical situations.
“Why am I still getting billed if I’ve already hit my deductible?”
The deductible issue often confuses people. First, you pay a monthly premium (think of it like a subscription) to have insurance. Only instead of getting to watch the newest juicy goodness on Netflix, your premium gives you some benefits.
Along with the premium, you get may get certain things for which you don’t have to pay extra, like a flu shot or an annual exam. But for lots of other things, like doctors’ appointments and procedures, you will likely have a copay or co-insurance, as we discussed above. All of these charges add up until you hit your deductible.
Your deductible is the amount you must pay out of pocket for covered healthcare services before your insurance plan starts to pay. Once you’ve met your deductible, then your insurance plan will usually cover a percentage of the remaining costs as defined by your plan.
Then, if you keep racking up medical expenses, there’s a point at which you may hit your out-of-pocket maximum. As you may have guessed, that’s the maximum you’ll have to pay out of your own pocket, after which (not counting your monthly premiums), the insurance company pays for everything…until you hit the end of the year. And then on January 1st, everything re-sets to zero.

Happy New Year by Sincerely Media on Unsplash
Let’s say your deductible is $1000 and your out-of-pocket maximum is $5000. That means that until you hit your deductible (and paid $1000) you will pay providers whatever your insurance policy says you must pay up to that amount. That includes co-pays and co-insurance for doctors, pharmacies, and everyone else.
Once you’ve paid $1000 (either in one lump sum or in a bunch smaller payments), your insurance kicks in, and from the next dollar of medical expenses (so, $1001) up to $5000 (your out-of-pocket maximum), your insurance company will pay a percentage (often 80%) and you’ll only be responsible for the remaining (often 20%) until you reach your out-of-pocket maximum.
But why don’t the numbers add up?
Remember those “network savings?” Insurance companies and the providers in their networks have a deal. Their contractual agreements say that if their policyholders are serviced by these doctors (or hospitals or pharmacies), there’s a limit on how much they can charge.
Let’s look at it in action.
If you have no insurance: Your doctor fixes your booboo and charges you $1000. You pay your doctor $1000. No coupons, no discounts. No paperwork.
If you have insurance, but haven’t hit your deductible for the year: Your doctor fixes your booboo and charges $1000. The insurance company immediately says, “Hey, Doc, we’ve got a deal. You aren’t allowed to charge our policyholders $1000. You can only charge $400!” The doctor grumbles.
The insurance company pays nothing (because you haven’t hit your deductible) but you get the benefit of a discounted total cost that is much lower than what the doctor wanted to charge. And everything you pay, including this $400, adds up until you hit your deductible.
If you have insurance, have hit your deductible, but haven’t hit your out-of-pocket maximum: Now, the insurance company pays a big chunk (like 80%) of covered costs and you pay the rest. Everything you’ve paid toward your deductible, plus everything you pay now, piles up as you head toward your out-of-pocket maximum.
If you have insurance, have hit your deductible, and have hit your out-of-pocket maximum: This is that weird circumstance where you’ve had so many medical expenses in a year (boo!) that you finally end up not having to pay for anything (yay!).
So, fixed booboos and tonsils removed and whatnot later, all of your out-of-pocket expenses reach your maximum, $5000. As of the next dollar of medical expenses, $5001, insurance pays for everything, and you shouldn’t even have to peek at the paperwork beyond eyeballing those great “You owe provider $0.00” lines.
WHY DO YOU NEED AN EOB?
So, now that you know what an EOB says and why the numbers are sometimes wacky, you may be wondering why you need them, and perhaps more importantly, how long you have to keep them. This is why, when my clients ask me, “Do I have to keep these EOBs?” or “How long do I have to keep these EOBs?” the answer is, it depends.
(Sorry, campers. With so much in the world of paper and information organizing, the answer is always some variation on “it depends.”)
As much as you don’t want to do it, as a policyholder, it’s really important to review your EOBs carefully to ensure accuracy so you understand your financial obligations related to healthcare services.
If you pay every bill the doctor sends, without checking it against your EOBs, you might be overpaying by either duplicating what insurance has already paid (or is in the process of paying) or paying more than the discounted rate you’re due because of network savings.
If you pay every medical bill w/o checking it against your EOBs, you might be overpaying by either duplicating what insurance has already paid or paying more than the discounted rate you're due because of network savings. Share on XEOBs exist so that:
- You can understand real healthcare costs. Your EOB breaks down what the doctor charged, what the insurance company actually “lets” them charge, and what (if anything) the insurance company paid on your behalf. When you see all the actual numbers, you may get a sense of whether you’re overpaying for health insurance (vs. the coverage you’re getting for your needs), and you’ll definitely have a better sense of how U.S. healthcare finances work. (Sorry. You’ll probably want a cookie or a nap to cheer you up after that.)
There’s transparency so the process doesn’t seem so opaque. Yes, unless you take delight in checking the math, just seeing the billed charges, allowed amounts, network savings/contractual adjustments, and your responsibility (including deductibles, copayments, and/or coinsurance) gives you the opportunity (whether or not you take it) to get a handle on what the real costs of your health issues are.
- You can verify how a claim was processed — I’m sure most administrative offices for medical practitioners and hospitals are stellar professionals. But people make mistakes, and computers make it easy to make mistakes, and those mistakes can have real consequences for you as a healthcare consumer. If you get a bill that doesn’t match your EOBs, it gives you the opportunity to call attention to the discrepancy. EOBs help you verify that your insurance claims were processed correctly and that your insurance benefits (for which you pay!) get applied accurately.
Gavel: Creative Commons/U.S. Air Force photo by Airman 1st Class Aspen Reid/af.milvv
- You have documentation to help with disputes and appeals — Again, the EOB lays out the process by which a claim was handled. When you see in black-and-white that a procedure or treatment wasn’t covered due to a “non-covered code” that you don’t think is applicable, you can chase down the error to dispute it or work with your medical provider to appeal.
- You get documentation for your medical and financial records. — You don’t need to keep your EOBs for tax purposes, per se. The IRS doesn’t consider your EOBs as proof of your medical costs; that’s because EOBs don’t say what you paid, but what the insurance company paid. Yes, an EOB indicates what the insurance company believes you owed the doctor, pharmacy, or hospital, but is not proof that you actually paid for those expenses.
EOBs document what healthcare services you received and the associated costs. As such, they can help you track information to accurately prepare your taxes with regard to healthcare-related tax deductions and remember what reimbursement you want to seek from health savings accounts (HSAs) or flexible spending accounts (FSAs).
- You can use EOBs to help you plan your future healthcare expenses. Eyeballing your EOBs will help you estimate the out-of-pocket costs you and your family generally use. This might help you plan how you budget for anticipated medical expenses (especially early in each calendar year, before you’ve hit your deductible).
HOW LONG SHOULD YOU KEEP YOUR EOBs?
I find that almost everyone saves their EOBs much longer than necessary.
For Typical Individuals and Families
If your medical history is uncomplicated (and your insurance company allows you to access your EOBs online in your health insurance portal), especially if the EOBs are accessible for at least one year, you may want to request that they cease sending you paper copies.
If, in a typical year, you get one EOB after your annual checkup and another after you get a mammogram, and that’s about it, just check your EOBs online. If you like to keep your own records, download the digital version as a PDF you can keep in your own digital records on your computer or in the cloud. As always, keep your digital records backed up!
For most people, I recommend keeping your EOBs for about one year, or at least until you do your taxes for the prior calendar year. This way, you can track your healthcare expenses, compare them with any medical bills you receive, and ensure that insurance claims have been processed correctly.
Most of my clients will actually compare and contrast numbers when paper documents are set side-by-side; highlight, circle, or otherwise note important figures. Start the year with one folder, like “EOBs 2024.” If you tend to have a lot of medical bills (perhaps if you’re dealing with an ongoing health concern for which you have lots of medical appointments), make a folder for each calendar quarter.
For Complex or Special Situations
If you get involved in a dispute or lawsuit with either a medical provider or your insurance company, keep all of the relevant bills, EOBs, correspondence, and contemporaneous notes you take during phone calls or meetings until the dispute is resolved or the lawsuit is settled or adjudicated.
If you have difficulty wrangling these EOBs and bills, work with a professional organizer (like me!) who can make sense of paperwork. Find one near you (or who works virtually) at the National Association of Productivity and Organizing Professionals.
And if you have trouble resolving a claim, enlist the help of an independent Claims Assistance Professional (CAP) through the The Alliance of Claims Assistance Professionals.
When An EOB Is Not Really What You Need
EOBs are designed to track financial information about your medical experiences.
So, yes if you’ve got complicated or chronic long-term conditions, EOBs may help you track the history of your illness, the dates of important procedures, and the physicians you have seen.
However, I encourage clients to either scan older EOBs or use them to develop a log of the timeline and essential information in a spreadsheet before discarding the actual paperwork. Reduce the paperwork and streamline the data!
For more information on maintaining your health records, read Reference Files Master Class (Part 3) — Medical Papers.
No matter what, be sure to protect your (and your family’s) privacy and your personal information. Shred EOBs to prevent identity theft or unauthorized access to your health information.
As we reach the last quarter of the year, it’s helpful to review EOBs to get a sense of your medical benefit usage so you can plan whether it makes sense to have a procedure this year (if you’ve already hit, or are close to hitting, your out-of-pocket) of see if you’ve been over- or under-insured this year in order to plan next year’s coverage.
Stay organized, stay safe, and be healthy!
Paper Doll Organizes You To Prepare for an Emergency

September is National Preparedness Month.
The variety of emergencies to consider is mind-boggling. Last week, we observed the 22nd anniversary of 9/11 and the University of North Carolina at Chapel Hill experienced its second active shooter since late August.
Just this month, massive floods have overwhelmed Libya, Hong Kong, and Greece, and closer to hope, Pennsylvania, West Virginia, and the festival-turned-city of Burning Man in Nevada were all overwhelmed by storms and floods.
A little over a week ago, a 6.8 magnitude earthquake caused devastation in Morocco. There always seem to be wildfires in the United States, while in the past year, smoke from Canadian wildfires drifted down through the U.S., causing breathing problems for allergy and asthma sufferers. Two weeks ago, there was a landslide into a grocery store parking lot in Gatlinburg, Tennessee, a few hours from me.
Fire and smoke, flood and blizzards, tornadoes and hurricanes — they can’t be ignored, and though this isn’t a forum to discuss global climate change, it is essential that we change and upgrade our emergency preparedness habits.
Organizing is a key principle in emergency preparedness. Without organization, there’s no way to communicate with loved ones, quickly locate what you need to protect yourself during the emergency and recover afterward, or get to a safe place and arrange for a secure location during the recovery period.
We can’t cover all aspects of emergency preparedness in one post. I recommend everyone visit the federal government’s Ready.gov to get started with emergency and disaster preparedness.
CREATE AN EMERGENCY KIT
Building an emergency kit involves is more than making sure that you have first aid supplies, although that’s important.
Start with the essentials
- Water and non-perishable food for several days — Depending on how widespread the emergency is, you may not have access to restaurants, cooking facilities, or electricity. It’s estimated that you should have one gallon of water, per person, per day and note that while water doesn’t expire, those dates on bottled water refer to the expiration of the plastic bottle, after which the chemicals in the plastic begin to break down. Periodically through the year, replace your emergency water bottles with new ones and use up the old ones before the expiration date. For food, aim for high-energy, high nutrition things that your family will actually eat. Be realistic, not aspirational!
- Can and bottle openers — If you have canned/bottled emergency food, please make sure you have a way to access it.
- Dining supplies — An emergency probably isn’t the best time to be picky. Stock paper plates and towels, and plastic utensils and cups.
- First aid kit — Stock your own if you’ve already got many of the supplies, or purchase a pre-made first aid kit from the pharmacy section of a Big Box store (Target has nice ones) or Amazon.

- Things that make stuff light up or go — That means extra batteries, chargers, and power banks. Keep matches in a waterproof container, or get a few long-handled lighters. Cell phones have flashlights, but you don’t want to wear down your phone’s battery if you don’t have access to electricity or your car in an emergency. Almost all modern cars have USB outlets for charging your phone, but if there’s a chance you’ll be in an older vehicle, there are chargers you can plug into a car’s cigarette lighter.
An NOAA Weather Radio — I recently tried to help a client with low vision set up her inexpensive emergency weather radio, and we were disappointed with the poor quality and the lack of intuitive design. CNN has a good article on The Best Emergency Radios in 2023. In addition to one that takes batteries, a hand-crank option not only relieves your fear of running out of power, but it gives elementary school-aged kids an activity to occupy them and make them feel useful.
- Plastic sheeting and duct tape, in case you have to shelter in place, and masks (to prevent inhalation of dust, contaminants, and germs). If it was good for nothing else, COVID got most of us in the habit of having masks on hand.
- Fire extinguisher — You should have these in your home and car anyway. At the very least, get the hand-held kind that look like bug spray cans. Consider emergency fire blankets, too!
Paper Doll Says: Don’t Get Stuck in a Rut — Take Big Leaps

Are you feeling stuck? When you flipped the calendar to the new month and realized how close we are to the end of summer, and even the end of the year, were you struck by a gnawing feeling that you’ve been mired in the same place for too long?
Are your New Year’s resolutions the same every year? Do you make the same wishes, have the same complaints, and feel like you’re Groundhog Day-ing it through life?
At the end of May, in Organize Your Summer So It Doesn’t Disappear So Quickly, we talked about how the lack of structure, novelty, and sensory clues for the passage of time (along with lack of self-care and an excess of technology) can make us sluggish. We may keep doing the same things, over and over. We may not notice that sometimes we are very efficiently doing the wrong things.
Perhaps it’s time to stop doing some things, start doing other things differently, and to take bold strides on other things altogether.
Although most people think of professional organizers in terms of their possessions, I usually talk about how I help people manager their stuff. Stuff is more complex than just possessions. Your stuff may be what’s piled up on your desk or precariously balanced on your kitchen counter or squished into your closet.
Alternatively, the stuff causing you overwhelm may be the excess in your schedule rather than your space. The temporal, rather than the tangible, can also weigh you down.
However, it’s possible to be crowded out of your enjoyment of life by other than too much in your space and schedule. You could have so much going on in your brain that you can’t accomplish what you want.
The stuff in your head could be ADHD. It might be anxiety or clinical depression. And it certainly could be fear. In fact, several years ago, in Paper Doll Talks With Smead About Fear & Disorganization, I shared how fear holds us back.
Too much, or at least too much of what doesn’t serve you, can keep you from moving forward, from taking leaps. Today, we’re going to look at how to get out of a rut and then consider taking bold leaps forward.
HOW TO GET OUT OF A RUT
Investigate Your Life
Pull on your Sherlock Holmes deerstalker hat, twirl your Hercule Poirot mustache, jump in your Nancy Drew blue roadster, and think about what’s feeling stuck in your life. Let’s start by identifying the symptoms of being in a rut.

Have you lost your enthusiasm? If you can’t pinpoint obvious reasons (lack of recuperative sleep, diagnosed depression, a bed that’s just too comfy) for not wanting to get out of bed, you may be in a rut.
When someone asks you what you want — what to do, what (or where) to eat, or where to go, whether for the afternoon or for a holiday — do you mentally check out? Sometimes, when you’re in a rut, you can’t even imagine different ways of doing things.
You’re not broken. You’re probably in a rut.
The next step is to figure out why? Is it you, or is it what’s in your space, your schedule, or your head (that shouldn’t be) or what’s not there that should be? Understanding the root cause is essential.
It is too much of something? Is there clutter that’s keeping you from entertaining in your space or feeling relaxed enough in your home to pursue your activities? It may be obvious, as this is an organizing blog, but check your space for excess. Are you in a rut physically because you always have to move things off the counter to reach the microwave, or pull suitcases out of the closet to get to your clothes?
Do you have too many activities filling up your schedule? I don’t just mean work-related, though too many Zooms or in-person meetings can wear you down. Maybe your kids are signed up for so many after-school activities, which means you’re constantly schlepping them to-and-fro. Maybe you’ve been in the same clubs with the same people for what seems like forever.
Have you outgrown the life you’re leading? I’m not suggesting you need to take the 10:25 to Reno and leave your job and family behind. But there may be aspects of your life that no longer fit, like a too-small pair of jeans that makes you feel like you can’t really breathe.
It’s possible that you’ve grown out of the things you’ve collected. When my sister was in college, she had a few small elephant-themed items, and soon it became habitual for people to give her elephants in the form of earrings and knickknacks and stuffed animals. Somewhere after a few decades, I noticed that she wasn’t displaying the elephants. She was over the elephants.
And again, you may have things in your schedule that don’t serve the person you are, or the person you want to be. You calendar might not be overloaded, but the things in your calendar may no longer be giving you joy. Are you going to that book club because you’ve always gone or because you love the books and the people? (If you’re going just because you love the cheese plate, be assured that you really can buy that yummy cheese and eat it all yourself.)

Cheese board photo by Andra C Taylor Jr on Unsplash
Track the Clues: Routine or Rut?
If, while playing detective, you find it hard to actually detect what’s wrong, you may need to get more granular. Pick a random week (or start with a day if a week seems overwhelming) and take note of what you do and how your week (or day) flows.
- Are there things you do the same way, over and over?
- Does each day’s schedule blend into the next?
- Do you have trouble differentiating between the average Monday and the average Thursday? (Does every day feel “average?”)
You may be thinking, “But Paper Doll, I have a routine! Isn’t the best way to make sure everything gets done to have a routine?”
Yes!
But also no, not always.
Routines and ruts are related concepts, but they have distinct differences:
A routine is a planned and organized set of tasks or activities that you regularly follow. Your laundry routine makes sure that you don’t have to send your tiny humans to school in Wonder Woman bathing suits under their clothes. Your morning routine gives you the centering, mindful energy, nutrition, and caffeine to keep you from smacking your annoying co-workers with a keyboard.
You design your routines to help you manage your time, reduce stress, and increase efficiency.
Conversely, a rut is a stagnant pattern, one that makes you feel unmotivated or unfulfilled. When you’re in a rut, you may find yourself going through the motions without any sense of intentionality. You’re doing what you’ve always done, getting what you always got. (The longer you’re in a rut, perhaps the less you get back?)
A routine is a deliberate; you structure the sequence of actions and schedule them to create a order in your life. A routine empowers you. By contrast, the stagnant nature of a rut — because you are no longer deliberately evaluating the success and productivity of the routine but just mindlessly abiding by it — may leave you feeling unfulfilled at best, and trapped at worst.
Ruts may occur in our diets, our personal activities, our careers, or our relationships. While Woody Allen isn’t exactly a favored source of inspiration these days, the movie Annie Hall has an apt quote.
While routines can be healthy and productive, ruts are usually associated with a lack of progress and satisfaction in life. We often consider “improvement” to be the key sign of progress, but in some cases, breadth, depth, or variety may also be evidence of progress.
Putting it all together, a routine helps you achieve a groove. But sometimes, treading that same ground, over and over, turns a groove into a rut.
The Magic of Intentionality
Once you see where your life is lacking progress, variety, or fulfillment, you can achieve more of what you want by intentionally making changes in various ways:
- Subtract — Look at what’s blocking your energy and take those obstacles away. If you’re not doing your workout because there’s junk piled up in your workout room, use all the resources we often talk about to sort, clear the clutter, move things to more logical homes, and/or donate, sell, or discard what no longer fits your life.
If there are activities that no longer float your boat, jump overboard. You might have to relinquish responsibilities and it could momentarily inconvenience others to have to find someone to handle the role you’ve done uncomplainingly for far too long. That’s OK.
Offer to help your replacement with the transition, but stand firm on letting go of tasks that don’t nourish you personally or professionally.
- Add — If you’re in a rut, just taking things away probably won’t solve all of your problems.
Having more empty space may mean you don’t have as much housework to do, or it could make you uncomfortable. If you finally eject all of your ex’s stuff from the house, the emptiness may make your space, and even your life, feel cold or lacking. Mindfully consider what you might enjoy having in your space.
Similarly, emptying your schedule of undesirable obligations may not be enough. Having all that extra time may initially make your life feel empty. You needn’t fill every moment all over again with different activities, but do open your mind to exploring what you may have not realized you were missing.
Start by adding self-care activities to slowly fill up a small number of those relinquished schedule slots. Remember to make time for sleep, mindfulness or meditation, exercise, nutrition, and uplifting social relationships. Feed your body and your mind to jump out of that rut.
Daydream and allow for possibilities you never previously considered. Just because you never considered yourself artistic or creative before doesn’t mean you might not explore a painting class or community theater. Maybe you’ll try to acquire new skills or knowledge relevant to your goals, but remember that personal fulfillment or enjoyment is a good enough reason to have new experiences.
Not everything is about productivity. Let joy be enough.
- Prioritize — Once you know the negative effects of the rut you were in and have considered how you want to replace (or enjoy the absence of) the tangible, temporal, and cognitive clutter you had before, figure out what’s most important to you.
Do you want to work on your body? Your spiritual well-being? Your professional development? Do you want to taking dance lessons or spend more time reading?
Spend some time writing down everything that was missing from your life when you were in a rut, and what you want to experience instead. Then pick your top two priorities.
Why two? If you are working on just one priority, and achieve it, turning to the next on your list will make you feel like you are starting from scratch, which can be demotivating. Focusing on one priority, but having a backup that gets a little attention, means you always have an proactive alternative to consider when you need a pause.
Why only two? Focusing on changing more than two areas of your life simultaneously usually leads to overwhelm. The goal is to lighten your life, not weigh you down.
- Break it down — Once you figure out what you want, figure out what gets you there.
Let’s say your rut was dietary. No matter how much you love tacos, having Taco Tuesday every week, with no change in the ingredients or dining companions or cooking responsibilities can be a bit much. Break your proposed life changes down into small steps and reconsider everything.
Maybe your spouse will cook more often; perhaps your family will experiment with group meal planning and grocery delivery, eliminating Thursday shopping trips (and the need for a babysitter).
- Reinvigorate your routines — Remember what we said about the difference between ruts and routines. It’s OK to have routines; just be intentional about them.
Getting out of a rut doesn’t mean abandoning all structure from your life and schedule. It doesn’t mean never cleaning the bathroom; it does mean giving yourself permission to delegate the task your teenager (either as a life lesson or in return for car privileges) or hire a cleaner.
It doesn’t mean never taking your kids to their activities, but it does mean exploring the alternatives — trading off with your co-parent, with other kids’ parents, or (if your kids are old enough) arranging for a car service — so the time you spend going to your children’s activities are more often related to seeing or participating in those activities (as a supportive audience or coach) because you are now more fulfilled.

Use the time management skills you’ve learned from this blog and elsewhere to use the Eisenhower Matrix to put more of your attention on tasks with high importance and/or high urgency and reject or lessen the things with lesser value to your life.
- Replace the bad stuff with good stuff — This is a follow-up on the advice to add and subtract. If you were in a nutrition rut, you might eliminate the purchase of empty calorie foods. If your life has been filled with the equivalent of empty calories, eliminate the distractions of app notifications, clutter in your workspace, and interruptions from people and relationships that don’t fit your greater good.
- Stay flexible — If you’ve been in a rut for a long time, empty space (in your home, your schedule, or your mind) may feel scary. You could be tempted to create lots of new routines with just as little flexibility as before, and you’ll find yourself worn down again. Leave yourself open to adapt to new possibilities. Nobody gets out of a rut overnight. Have patience with yourself.
- Welcome support — Reach out to supportive friends or family for help brainstorming, noticing habits, or seeing new pathways. Professional organizers and productivity coaches can help you find new ways to make changes in your space, schedule, or thoughts. If you’ve been weighed down by more problematic thoughts or feelings, consider how a therapist can provide valuable perspective, guidance, and support. You’re not alone.
For more on excaping a rut:
You 2.0: How to Break Out of a Rut (Hidden Brain podcast)
How to Get Out of a Rut in 8 Steps (Master Class article)
How To Get Out of a Mental Rut, According To Psychologists (Well+Good article)
Getting Off the Treadmill: Six Ways to Break Out of a Rut (Science.com article)
Finally, and especially as we’re approaching the Jewish New Year at the end of this week, I encourage you to revisit Organizing A Fresh Start: Catalysts for Success for motivation and support.
HOW TO TAKE A BIG LEAP
The opposite of a rut can be a leap.

Sunset Leap by Kid Circus on Unsplash
Once we figure out what to stop doing, and start examining what we’re going to do differently, we give ourselves permission to think on a grander scale.
We have lots of reasons why we don’t take leaps, and they are similar to why we stay in ruts. Why make waves? Why risk new problems? We generally step back from taking leaps because of fear, and those fears may or may not be warranted, but they definitely keep us in limbo, wanting but never trying.
I’m a cautious person by nature. I suspect that’s true of many professional organizers. We’d rather prevent problems than have to fix them, even though our arsenal of skills helps us do both.
In college, I never took Italian because I feared doing damage to my GPA, and I was a decade out of graduate school before I realized that never once after I left academia did anyone, ever, ask about my GPA. Studying Italian these five years has brought joy to my life; my only regret is that my introduction came from the cartoon characters in Duolingo and not the the professors and fellow students at Cornell 35 years earlier.
There’s no wrong time to take a leap. There are certainly wrong ways. Selling your wares for magic beans isn’t smart; giving up your well-paying career to become a professional surfer when you’ve lived your entire life in Iowa probably won’t yield a secure life. But I’d like to share the advice on leap-taking I’ve gleaned from a few articles I’ve read lately.
Regrets, I’ve Had a Few
In Woulda, Coulda, Shoulda: The Haunting Regret of Failing Our Ideal Selves, the author looks at the published research of Cornell University professor Tom Gilovich and former grad student Shai Davidai in The Ideal Road Not Taken: The Self-Discrepancies Involved in People’s Most Enduring Regrets.
They identfied three elements of our sense of self, the:
- actual self — the attributes a person believes they possess.
- ideal self — the attributes people would ideally like to possess (including their “hopes, goals, aspirations or wishes”)
- ought self — what a person feels they should have been, based on duties, obligations and responsibilities.
Through six experiments, Gilovich and Davidai looked at two areas of discrepancy — what they call ought-related regrets and ideal-related regrets.
When people look back at their lives, they cope fairly well with any discrepancy between what they thought they ought to have done, in terms of duties and responsibilities, and what they actually did. Basically, we forgive ourselves when we feel like we ought to have dieted and exercised, we ought to have been more attentive to our studies, or we ought to have been better at managing our money.
Conversely, when we fail to take actions that could allow us to become our ideal selves, those regrets remain unresolved; we don’t get over our failure to act to become whomever we might have been.
Most tellingly, Gilovich said, “In the short term, people regret their actions more than inactions, but in the long term, the inaction regrets stick around longer.”
This brings to mind two of my favorite quotes:
“It is never too late to be what you might have been.” ~ George Eliot
It is never too late to be what you might have been. ~ George Eliot Share on X“The life you have led doesn’t need to be the only life you have.” ~ Anna Quindlen
The life you have led doesn't need to be the only life you have. ~ Anna Quindlen Share on XRisky Business
Do You Rarely Take Risks? Maybe it’s Time You Do, talks about how mindful risk-taking can be extremely rewarding. As we age, we’re more likely to settle into our comfort zone, and that coziness of comfort zone can easily leave us mired in a rut.
The article shares the advice of clinical psychologist Carla Marie Manly, who warns that as we age, we tend to turn more toward fixed mindsets than growth mindsets, narrowing the new opportunities we give ourselves. Manly advises that we first work to be conscious of the fact that we’re prone to lock down, which enables us to be aware of our fear and then deal with the related discomfort.
Manly argues in favor of acknowledging our discomfort but choosing risks that we find compelling. They don’t have to be big risks; the “riskiness” might be as small as ending up with a meal you don’t love as much what you usually order. But organizing your life to experience things that are new, different, and outside of your comfort zone increases the chance that you will increase the size of your comfort zone!
Respect Yourself. Don’t Reject Yourself.
One of the best things I’ve read lately related to taking leaps came from this article from Ness Labs entitled Turning Fear of Failure Into Increments of Curiosity.
So often, when we fail to take a leap, we do it out of fear of failure, particularly the fear of others judging us, especially if we fail.
The focus of this excellent piece is that we should approach bold strides as if we were scientists. The scientific method says, “Hey, let’s try this and see if it turns out the way we expect.” And if it doesn’t? Science says, “That’s cool, too! Because now we know!”
The article recommends making small moves and iterating again and again, creating bigger growth loops. It’s a short piece, and I recommend reading at least the end, where the author walks through the steps of an intentional life experiment for getting past the fears that keep us all from moving forward.
But my favorite part of the piece was near the beginning. The author, Anne-Laure Le Cunff, recalls being ill at ease about applying to a selective academic program abroad; she feared she would not be accepted. Le Cunff’s mother noted, “It’s not your decision to make.”
This was a “wow” for me. When we hesitate to take action out of fear that we will not win, or be accepted, or hired, or loved, we are taking the opportunity to reject or accept us out of the hands of the panel or the company or the person whose decision it should rightfully be.
The Big Leap — It’s Your Decision
Nobody can make the decision for you as to whether you will make bold strides, or when, or how.
The following short film examines a dilemma at the top of a ten-meter diving tower: to leap or to risk the embarrassment of climbing all the way back down. I think you’ll find it worth the price of admission. (Note: Almost all of the dialogue is in Swedish with English subtitles, but there are a few English profanities. Consider yourself forewarned.)
Fortune favors the bold, or so goes an ancient Latin proverb. Would you leap?











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