Stacy Zenly

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Have you ever had one of those days where you just keep powering through tasks, even though you’re completely drained? Trust me, I’ve been there too. But what if the secret to getting more done isn’t about working longer—it’s about taking better breaks?

I know it sounds counterintuitive, but rest isn’t just some “nice-to-have” luxury. It’s essential if you want to stay sharp, and creative, avoiding burning out. So, let’s dive into why breaks matter and how they can actually help you get more done (and feel better while doing it). 

The Science Behind Breaks and Productivity

Why Our Brains Need a Break

Our brains aren’t built to focus non-stop. Studies show that after about 90 minutes of concentration, we start to hit a wall. You’ve probably noticed it yourself. Suddenly, the simplest task takes forever, and decisions you’d normally breeze through seem impossible.

That’s because our cognitive load—basically, our brain’s fuel tank—starts running low. Taking a break helps refuel the tank. A quick reset can clear away the mental fog and get you back on track.

One quote that really stuck with me is: “Sometimes the most productive thing you can do is rest.” It’s true! Giving yourself permission to step away can actually help you come back stronger.

Breaks Keep Us Sharp

There’s solid research behind this. When you take breaks, your brain gets a chance to recharge. It’s like pressing the “refresh” button on your mental browser. In fact, using techniques like the Pomodoro method (where you work in short bursts with breaks in between) can actually improve focus and productivity.
One of my favorite Pomodoro websites is this one – pomofocus.io

Different Types of Breaks for a Busy Day

The Power of Short Breaks (aka Microbreaks)

Microbreaks are just tiny pauses, usually 5-10 minutes. Maybe you get up, stretch, take a short walk, or even just look out the window. It sounds simple, but these little resets can really refresh your brain.

Longer Breaks: Lunch and Afternoon Rests

Now, when I say longer breaks, I’m not talking about disappearing for an hour mid-morning (though, if you can do that—lucky you!). What I mean is taking a proper lunch break or giving yourself a little time to decompress in the afternoon.

Research shows that people who take real lunch breaks—away from their screens—come back more productive in the afternoon. That 30-minute escape can prevent you from hitting that dreaded 3 p.m. slump. 

How to Work Breaks Into Your Day

Scheduling Your Breaks

One easy way to make sure you’re taking breaks? Schedule them. Set reminders on your phone or use an app that tells you to take a 5 or 10-minute break every hour. It sounds simple, but having that nudge can help you stay accountable.

Making Breaks Mindful

It’s not just about taking a break but about how you take it. Mindless scrolling (although I’m sometimes guilty of it 🙂 on social media doesn’t help much. What’s more effective are mindful breaks—taking a few minutes to breathe, relax, and be present.

If you’re not sure where to start, I’d recommend checking out the Mindfulness app. It has a bunch of guided meditations and calming music, which is perfect if you need a quick mental refresh. Plus, research shows that mindfulness during breaks can lower stress and boost your focus for the rest of the day. Win-win!

The Big Benefits of Taking Breaks

More Focus + Creativity

When you give yourself regular breaks, you’ll not only avoid burnout but also find that your creativity and focus skyrocket. You know when you feel stuck on something and suddenly have a brilliant idea after you’ve walked away for a bit? That’s because breaks let you come back to your work with a fresh perspective.

You’ll Improve Your Work-Life Balance

Breaks also help you maintain a healthier work-life balance. I get it—it’s easy to get caught up in the hustle, but the most productive people aren’t the ones grinding 24/7. They’re the ones who know when to take a step back and recharge.

Taking care of yourself now means long-term productivity and happiness. As the saying goes, “Rest isn’t the opposite of work; it’s part of it.” So true!

In Conclusion…

At the end of the day, breaks aren’t just a nice little bonus—they’re essential if you want to stay productive, creative, and happy. So next time you’re feeling overwhelmed, instead of pushing harder, try stepping away. You might just find that taking a breather helps you get more done.

Oh, and if you want to make your breaks even more effective, give mindfulness a try! I can’t recommend the Mindfulness app enough for a quick meditation, relaxing music, or a breathing exercise during your downtime. You’ll be amazed at how much more energized and productive you feel after giving yourself some well-deserved rest.

I also highly recommend checking out this podcast episode about the importance of rest for additional insights! Enjoy! 🙂