When you’re deep into a tough workout, pausing to sip some water and catch your breath can give you a renewed burst of energy to muscle through. The same principle applies when you’re working your brain.
“We can’t go full speed indefinitely without using up our batteries,” says Lisa MacLean, M.D., a psychiatrist at Henry Ford Health. “Short periods of brain rest can rejuvenate you and replenish your energy.”
By short, she means really short—under 10 minutes, and maybe less than 5. Those little “microbreaks” are small but powerful, improving your energy, focus and mood.
Think you’ll be more productive if you just buckle down and power through? Think again. “A lot of busy people think they don’t have time for breaks, or they’ll miss something important if they pause,” Dr. MacLean says. “In reality, microbreaks help your brain work better so you can keep functioning at a high level.”
Benefits of Microbreaks
Mental energy is a valuable resource. Unfortunately, none of us has an endless supply. After focusing on a task for a while, our energy flags and attention wanes. That’s where microbreaks come in.
Research shows that microbreaks of 10 minutes or less help people maintain their energy levels through the workday. Not surprisingly, those breaks are especially helpful on days when people are already tired. But even on days you arrive at work well-rested, microbreaks can:
- Increase energy
- Enhance creativity
- Improve work performance
- Lower stress and boost well-being
- Enhance cognitive abilities like memory, concentration and decision-making
Microbreaks aren’t just for workers sitting at a desk all day. Students studying for exams, caregivers powering through their to-do lists—mini-breaks can help just about anyone who needs to focus, Dr. MacLean notes.
Desk Break Tips
How often do you need a break? There’s no hard and fast rule, but Dr. MacLean recommends pausing for at least a few minutes every 45 minutes or so. “Our brains aren’t wired to maintain constant focus for hours on end,” she says. “If you’re studying or working on a tough task, try setting a timer to remind you to take a short break every 45 or 50 minutes.”
If you’re working on a task that’s especially draining, longer breaks of at least 10 minutes are the best way to replenish your energy. But shorter breaks are nothing to scoff at—especially if that’s all the time you can manage.
Dr. MacLean shares some ideas for hitting the mental pause button:
Subscribe To Our E-Newsletter
If you have 10 minutes
- Take a brisk walk
- Go outside and sit in the sun
- Take a quick shower
- Read a chapter in a book
If you have 5 minutes
- Listen to a favorite song
- Text a friend
- Do some squats, lunges or jumping jacks
- Grab a healthy snack
- Write a few lines in a journal
- Do a quick meditation or open a mindfulness app
If you have less than 2 minutes
- Stand up and stretch
- Gaze out the window and listen to the birds
- Close your eyes and take some deep breaths
- Doodle or sketch something
- Chat with coworkers
- Make a cup of tea
To make the most of your microbreaks, choose healthy activities that allow you to step away from the task you’re engaged in, Dr. MacLean says. “The important part of microbreaks is being intentional,” she adds. “Instead of mindlessly scrolling social media or checking email, focus on activities that allow you to disconnect and reset.”
Your brain—and your to-do list—will benefit.
Reviewed by Lisa MacLean, M.D., a psychiatrist specializing in adult ADHD treatment at Henry Ford Behavioral Services in Detroit. She is the director of physician wellness for Henry Ford Health, using her expertise to help doctors optimize wellness and find balance by teaching them healthy coping strategies so they can better serve their patients.
