Why you deserve a *real* lunch break (it may be required by law)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Newsflash: shoveling food into your mouth at your desk is not a real lunch break. Here's why you deserve an actual break, and which states may require them by law.
When you think about taking a lunch break, do you picture a leisurely hour enjoying a nutritious meal or is it more like scarfing down 2 granola bars from your office’s vending machine while frantically checking emails? If the desk-shoveling type of “break” is more your speed, you’re definitely not alone.
It’s too easy to think that taking a lunch break somehow means that you don’t work hard enough — sadly our culture tends to reinforce this belief. But no matter what stories you have in your mind, we’re here to tell you that breaks are actually good for you. They even make you a better worker.
Because when we take a lunch break, we aren’t just eating, we’re giving our mind a chance to reset and rest. This can help reduce our stress and protect our overall wellbeing. And in some states, this time to recharge during the work day is required by law. So if you’re not getting one, it could be more than just unfair—it could be illegal.
Here’s everything you need to know.
Why lunch breaks are important for your mental health
We humans tend to overcomplicate things, and it’s easy to come up with tons of excuses as to why we don’t need to take a lunch break. But the truth is your brain, just like your body, needs time to recover from stretches of focused work. And taking a real lunch break allows you to do just that.
Here are five reasons why stepping away and taking a lunch break can make a big difference in your day:
1. Reduces stress and prevents burnout: When you work nonstop, your brain doesn’t have a chance to reset, which can quickly cause you to burnout. Lunch breaks allow you to step away, breathe, and return to your work with a clearer head and lower stress levels.
2. Boosts focus and productivity: Constant work can make your focus slip and lead to a lot of mistakes. Taking even a short break helps sharpen your attention and can improve your problem-solving skills.
3. Improves mood and emotional health: Lunch breaks give you a chance to unwind, socialize, or possibly enjoy some quiet time. These moments can lift your mood and improve your emotional wellbeing.
4. Encourages healthy habits: When you skip lunch or eat at your desk, it can be easy to reach for unhealthy snacks or even skip meals entirely. But taking a proper break allows you to eat mindfully and actually enjoy your nutritious food.
5. Supports long-term mental resilience: Consistently taking breaks throughout the day can help build your long-term resilience against stress and fatigue. If you make lunch breaks a habit, this can not only help to strengthen your ability to manage your work but it can also help you to stay calm under pressure.
What are lunch break laws?
Have you ever been swamped at work so you worked through your lunch to get everything done? And then you get angry and think, “Ugh, this isn’t right. There has to be some sort of law against this.” Well, actually, there are.
Several states in the US have lunch break laws to help protect workers from being overworked. These laws require employers to provide dedicated time for meal breaks so that people can step away, eat, and recharge. These laws don’t just exist for fairness, they exist to protect our health, safety, and prevent burnout. Without this time, we can experience higher stress levels, which can negatively affect our productivity and our morale. And for some professions, working without breaks can lead to dangerous mistakes.
Sadly, these laws are not national and every state has a different set of lunch break laws. Federal law typically allows employers to offer their employees short breaks (usually five minutes to 20 minutes) that must be paid. But if an employee takes a 30 minutes or longer meal break, they’re not required to pay them.
Lunch break laws per state
In a perfect world, we’d all be afforded the same opportunity, but unfortunately in the US, not every state has the same lunch break laws. This can make it confusing to know whether or not you’re getting paid during your lunch break, or if you’re even guaranteed one.
To help you better understand your state’s specific lunch break laws, here’s a breakdown of some state regulations:
California: Employees here are entitled to a 30-minute unpaid meal break if they work more than five hours in a day. But if they’re working less than six hours, this meal period can be waived if both the employer and employee agree to this. Also, employees must receive a paid 10-minute rest break every four hours that they work. 
New York: Employees here who work more than six hours over the typical lunch period (11am to 2pm) are entitled to at least a 30-minute unpaid meal break. On top of this, for shifts starting before 11 am and continuing after 7pm, employees are also entitled to a 20-minute meal break between 5pm and 7pm.
Texas: There are no state laws mandating meal or rest breaks for employees here. But if employers allow a break that lasts less than 20 minutes, employers must pay their employees.
Florida: Sadly, state law does not require breaks for employees 18 and over here. But if you’re a minor, you’re entitled to a 30-minute meal break for every four consecutive hours that you work. 
Illinois: If you work 7.5 continuous hours or more in Illinois, you must receive a 20-minute meal break no later than five hours into your shift.
Washington: Employees here are entitled to a 30-minute meal break if they work more than five hours. Also they’re guaranteed a paid rest break of at least 10 minutes every four hours they work. 
If your state’s not listed above, we encourage you to take the time to look up the lunch break law of where you live. Knowing your rights can empower you to advocate for yourself if you need to. And we do all need—and deserve—a break.
What to do if you aren’t getting your lunch break
When you’re in a work culture that constantly makes it feel normal (and even necessary) to miss your lunch break, you can trick yourself into believing that this is just another part of the job. But missing breaks can negatively impact your health — and might even be a violation of labor laws depending on the state you live in.
If you’re regularly missing your lunch breaks or are feeling pressured to skip them, here are six ways to handle the situation calmly and effectively.
1. Know your rights
Look up the lunch break laws in your state as many states require employers to give a meal break after a certain number of hours. If your state doesn’t have specific lunch break laws, remember that federal regulations still mandate that you’re allowed to have shorter 5–20 minute breaks (and get paid for them!)
Look up websites like the U.S. Department of Labor or your state’s labor office. They can provide you with up-to-date info so that you can understand the rules that apply to your situation.
2. Talk to your employer
Sometimes, your boss might not realize that you’re skipping lunch or that your workload makes it hard for you to take them. If this is the case for you, set up a private talk with your boss or HR representative. Most bosses want to work with their employees to have a healthy work environment. (And if the idea of talking to your boss gives you anxiety, here are six tips to help you cope.)
If you’re not sure what to say, here’s something positive and solution-based you could start with: “I’ve been missing my lunch breaks a lot lately because of my workload. Going forward, is there any way to change up my duties a bit so that I can still have the time to take a lunch break?”
3. Document your breaks (or lack of them)
If the problem continues, start keeping track of your work hours and break times. Note the days you missed lunch or had to work through it. This can serve as important evidence if you need to escalate the issue.
You could keep a notebook on your desk to track your breaks, or just use a notes app on your phone or computer to log your time.
4. Reach out to HR
If talking to your manager doesn’t resolve the issue, bring it up to HR. During times of stress, HR is there to handle workplace issues and make sure that the company follows labor laws. Let them know what’s happening and provide any documentation you’ve gathered.
If you’re noticing this is also happening to your coworkers, consider talking to them privately to see if you’d all like to talk to HR. There’s strength in numbers. Plus, it can make you feel less alone.
5. Know when to seek legal advice
If you’ve followed the steps above and the problem is still happening, consider talking to a labor attorney. Legal action is usually a last resort, but if your employer consistently ignores break laws, it’s important to know your worth and to stand up for yourself.
If legal action feels intense, consider contacting your state’s labor board. These agencies are dedicated to this issue. They can help make it easier on you by guiding you through the process.
6. Protect your health in the meantime
Even if you can’t take a full lunch break, look for ways to squeeze in small moments of rest throughout your work day. These tiny breaks can add up and can help reduce stress and fatigue.
Even if you only have five minutes, try to step away from your desk and go for a quick walk around the block or get outside and stretch (here are a few more ideas to try). This might not be ideal, but it can at least help a bit.
How to recharge on your lunch break: 6 mindful tips
Sometimes by the time you get to your lunch break, you’re so exhausted that the last thing you want to do is think of ways to recharge. All you have energy to do is to zone out and stuff your face — and that’s okay!
But if you are looking for ways to reset on your break, here are five simple and mindful ways you can recharge.
1. Step away from your desk (and screens)
It’s tempting to stay at your desk scrolling on your phone, but your brain needs a break from screens. When you step away from your workstation, this tells your mind that it’s time to relax. If possible, head outside for some air. This can get your blood flowing and help to reduce your stress.
Try this: If going outside isn’t an option, try finding a break room or just switch to a different seat before you eat. This can help create some separation from your workspace and make you feel like you’re “off”.
💙 Let Chibs Okereke help you Step Away From Your Computer and take a real break with this short walking meditation.
2. Eat mindfully (and enjoy your food)
Sometimes we eat so fast, or so focused on something else, that we don’t even taste our food. Take some time to really enjoy what's on your plate. This practice, called mindful eating, can really help make your lunch break feel more restorative. Eating slowly allows you to be more present, better digest your food, and give your mind a break from work. Win-win-win!
Try this: Instead of eating at your computer or while answering emails, step away and sit somewhere else. Even just moving chairs or to another part of your office gets you out of your work routine. Then notice the flavors, textures, and smells as you eat. Food can be pleasurable, so try to enjoy it!
3. Move your body
Sitting for long hours can leave you feeling stiff and sluggish. Consider using part of your lunch break to move your body, even if it’s just for a few minutes. Try gentle stretches or light yoga. These exercises can help ease tension, improve circulation, and boost your mood.
Try this: Taking a walk around the block is a great way to get some movement on your break. Or if you’re feeling more ambitious, you could also squeeze in a little workout using just a chair! These 10 exercises are a great place to start.
💙 If you can’t step away from your desk, you can still make time to stretch it out during the Standing Desk Moves session with Mel Mah.
4. Practice mindfulness or deep breathing
Lunch breaks can be a great time to practice a little mindfulness. Even just five minutes of deep breathing (we like these seven exercises) or guided meditation can help center you and help you find a sense of calm before diving back into work.
Try this: If you’re wanting a guided meditation, our calm app offers short mindfulness exercises that can help guide you through a ton of different deep breathing exercises.
💙 Listen to Breathing Room by Prof. Megan Reitz to make a little space in your workday.
5. Connect with others
Grab lunch with a coworker, call a friend, or even just strike up a conversation with someone in the break room. Interactions can help lift your spirit, lower your stress, and give you the break you really need. (And if you want help coming up with starting good conversations, here are eight tips for you.)
Try this: Of course some days the best way to recharge is to enjoy a quiet moment to yourself. If this is more your style, go for it! Do whatever feels right for you, and don’t judge yourself for whatever decision you make.
6. Mix it up
Doing the same thing every day can get boring, so try to keep yourself excited by switching things up from time to time. Maybe one day you go for a walk, and the next, you go for lunch with a friend. This can help keep things interesting, and also give you a good mix of physical movement, social time, and relaxation.
Try this: Consider scheduling your calendar with a mixture of lunch with friends, days to meditate in your car, and days to go on walks around the block. This practice may help keep you accountable. But if you feel like switching it up one day when lunchtime rolls around, follow whatever feels best.
Lunch break laws FAQs
Why are lunch breaks so important?
When you step away and take a little breather in the middle of the day, this can reduce your stress and improve your focus. And when we don’t have breaks, it’s easier to feel overwhelmed and drained. Plus, it can negatively affect your productivity and your mood. And who wants that?
Also on a physical level, lunch breaks are important for giving you energy. Eating a proper meal, instead of skipping lunch or snacking at your desk, can prevent you from having that mid-afternoon crash. If you move around during your break, this can also be great for you and can improve your circulation.
What is the best way to spend my lunch break?
There are so many different ways you can spend your lunch break that can help fill up your cup before returning to work:
Eat mindfully (and without distractions)
Get fresh air and walk outside
Enjoy a quiet solo meal away from your desk
Grab a bite with your work-wife or work-husband
Call a friend
Listen to your latest music obsession
Read a book from your favorite author
Practice mindfulness (try one of these 10 exercises)
Is my employer required to give me a lunch break?
Unfortunately, whether or not you’re entitled to get a lunch break depends on where you live. In some states, like California and New York, employers are required to give their employees lunch breaks after a certain number of work hours. But many states don’t have lunch break laws, which means their employers don’t have to give them a meal break. In those cases, it usually means that it’s up to your company policy.
If you’re currently not sure about your rights, check your state’s labor laws or speak to your HR department. Taking breaks is important, and you deserve to have one every day.
Will I be paid for my lunch break?
If you take a lunch break that lasts 30 minutes or longer, and you’re completely free from work duties, you usually (and a little frustratingly) won't be paid for this time.
But thankfully for shorter breaks, like 5–20 minute ones, you’ll be paid as these breaks are considered part of your workday. It’s also important to note that your employers are required to pay you if they ask you to work through lunch.
Talk to your HR department if you’re unsure about whether or not your break should be paid. And if you always find yourself working through lunch and not getting paid for it, consider bringing it up with your boss. It might be a tough conversation, but your time’s valuable and you should be paid for that time.
Is there a federal lunch break law in the U.S.?
No. Currently there’s no federal law that requires us to get lunch breaks. In the US, the Fair Labor Standards Act (FLSA) regulates how breaks are handled across the country. This act states that employers need to offer short breaks (between 5-20 minutes) and those must be paid. But if you’re completely free from work duties for a meal break of 30 minutes or more, you don’t need to be paid.
Many states do have their own lunch break laws though, so your rights really depend on where you work. If your state doesn’t require lunch breaks, talk to HR about the company’s policy. Most places (even if it’s not legally required) want you to have lunch breaks as it can benefit your productivity and boost morale.
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