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This Is Why You Should Never Eat Lunch at Your Desk

October 18, 2025

It’s noon. You’re hunched over your keyboard, scrolling through emails with one hand and clutching a sandwich with the other.

Sound familiar?

“We think we’re saving time, but eating at your desk can actually work against you — physically and mentally,” says Bill Gilbert, PhD, LCSW, primary care behavioral health clinician with Hartford HealthCare Medical Group. “Your body needs real breaks. Your mind does too.”

Here’s what really happens when you work through lunch — and why stepping away, even for 15 minutes, can make all the difference.

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1. Your back pays the price

Let’s be honest — no one eats mindfully in an office chair. You’re slouched, your neck is forward, and your shoulders are creeping toward your ears. Now add chewing and typing at the same time?

“Bad posture during meals can lead to muscle strain, tension headaches and neck or back pain,” says Dr. Gilbert. “It’s even worse when it becomes a daily habit.”

Quick fix: Use lunch as a cue to get up, stretch, and reset your posture — away from your screen.

2. You end up eating more (and enjoying it less)

Have you looked down and realized your food is gone — and you barely remember tasting it?

That’s desk lunch in a nutshell.

“Multitasking leads to ‘mindless eating,’ where you don’t notice when you’re full,” Dr. Gilbert says. “You might eat more than you need, and not feel satisfied afterward.”

Quick fix: Even if it’s just 10 minutes, step away from your screen and focus on your meal. You’ll enjoy it more — and feel more full.

3. You’re missing your midday reset

Lunch isn’t just a meal – it’s a chance to clear your head, recharge and refocus. But not if you’re glued to your inbox.

“Taking a real break helps reduce stress, improve concentration and support your overall well-being,” says Dr. Gilbert. “It’s like hitting the reset button in the middle of the day.”

Quick fix: Eat outside, go for a short walk, or chat with a coworker — anything that gets you into a new environment.

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4. You’re working less efficiently

It feels productive, but powering through lunch doesn’t necessarily mean you’re getting more done.

Studies show that breaks improve memory, creativity and problem-solving. So while skipping lunch might check one more thing off your list, it could slow you down in the long run.

“You’ll get more out of your afternoon if you give your brain a chance to recover first,” Dr. Gilbert says.

Quick fix: Schedule your lunch like any other meeting — and protect that time. A real break helps you show up sharper for the rest of the day.

Take your lunch back

You don’t need an hour or a fancy meal to reset — just a few minutes of space to breathe, eat and move.

So ditch the desk – at least for lunch. You’ll digest better. You’ll feel better.

And when you come back? You might just get more done.