Tips for brain breaks at work

Your brain is your most important work tool. Still, many workdays are packed with high speed, multitasking, constant availability, interruptions, and back-to-back meetings — all of which tire the brain.

Brain breaks are essential if you want to stay focused and effective throughout the day. Think of them as plugging your brain into a power outlet so it can recharge and keep working.
Your brain loves them. They help you think more clearly, spark new ideas, and avoid mental fatigue. Yet many people forget to take them. Here are five tips to help you build better brain breaks into your day.

1. Short and long breaks both work

Short or long brain break — what works best? A short break (under 10 minutes) boosts your energy and reduces fatigue. Longer breaks are more effective for improving your performance. If you can, and if it fits your schedule, Trine recommends combining both short and long breaks several times during the day.

2. Take breaks before you need them

A brain break is a mental recharge. Just like your phone, it works best if you “charge” before you hit 1%. That’s why a morning brain break is a smart move — but many skip it. Add it to your calendar to make sure it actually happens.

3. Turn down digital noise

Emails, LinkedIn notifications, school messages, news alerts — your day (and your break) is filled with digital noise. Leave your phone behind when you head to the coffee machine or the restroom.

4. Do something that makes you happy

A break doesn’t have to be empty. Use it for something meaningful that you enjoy: deep breaths, a short meditation, stretches, brewing a good cup of coffee, listening to music, or giving a colleague a compliment.

5. Move — preferably outside

No surprise: physical activity is good for the brain. It boosts concentration, learning, memory, and energy. Step out of the office or the lab and take a walk around the building or in nature.

Remember: a good brain break is personal. A chat with a colleague might feel relaxing for you — or maybe you need quiet. Take the break that works for you.