In today’s always-on world, it’s easy to fall into the trap of sitting at your desk for hours on end, convinced that powering through will get more done. However, science…and experience, tells us otherwise.
Why Breaks Matter
Spending long stretches staring at a screen doesn’t just tire your eyes; it drains your mind and body. Regular, intentional breaks throughout your day can:
- Boost focus: Giving your brain time to reset improves mental clarity and decision-making
- Enhance creativity: Ever had your best ideas come to you while walking the dog or making a cup of tea? Stepping away gives your brain space to breathe, process, and serve up those problem solving golden nuggets
- Prevent burnout: Taking time to pause helps you sustain energy throughout the day
- Support physical health: Stretching or walking helps counteract the negative effects of sitting for too long. Tech Neck and tight hip flexors are common issues experienced with people sitting at a computer desk for long periods of time
The 5–10 Minute Break Rule
Aim to take a short break every hour, even five minutes can have a big impact. Set a gentle reminder or use the popular 50/10 or 52/17 work/break ratio models to structure your day.
What You Can Do in a 5–10 Minute Break
Here are a few practical, refreshing ideas:
- Stand up and stretch – roll your shoulders, stretch your neck, or try a quick yoga pose
- Go for a short walk – even a lap around the office or garden can get your blood flowing
- Hydrate or grab a snack – fuel your brain with water or something nutritious
- Deep breathing – try box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) to reduce stress
- Rest your eyes – follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds
- Jot down thoughts – use a notebook to reflect or unload what’s on your mind
- Chat with a colleague – quick social interactions can lift your mood and reset your focus
The Result? You’ll Get More Done
Taking breaks isn’t slacking off, it’s working smarter. A refreshed brain is more productive, better at problem-solving, and far more resilient over the course of the day.
So next time you feel stuck, drained, or distracted, give yourself permission to step away. Your screen will still be there when you return, but you will show up sharper.
