Active breaks.
Your time needs energy.

When you read the same paragraph for the third time

The coffee is cold, the task unfinished. You meant to be done long ago. Still, you stay seated because a break feels like lost time.

At that moment, it may be worth asking what you need to become attentive again. Recovery can belong in your day as deliberately as the tasks on your list. You do not have to wait until everything is finished in the evening.

What a short break can change

An analysis of 22 samples examined breaks lasting no more than ten minutes. Afterwards, participants were less tired and felt more energetic on average. An overall improvement in performance, however, was not reliably established. [1]

A break may help you feel less exhausted. What you can do afterwards also depends on the task and the strain you are under. After demanding work, you may need more than a few minutes to recover.

What kind of break suits you right now?

After sitting for a long time, it may feel good to stand up, walk a few steps or move your shoulders. After many conversations, you may want quiet. Someone who has been physically active may first want to sit down.

In its narrower sense, an active break means movement to balance sitting. For uninterrupted screen work, the VBG describes roughly five minutes of recovery per hour as established good practice. This is a guide, rather than a fixed schedule for every day. [2]

Notice what you need a break from. A change is often more helpful than continuing with similar demands during your pause.

And when your hand goes straight to your phone?

It happens quickly: laptop closed, phone open. The activity changes, but more messages and images arrive. If your mind feels just as full afterwards, try a break without a screen.

In one experiment, a group taking a phone break performed worse on a subsequent thinking task than groups completing a comparable break activity on a computer or on paper. The finding concerns this particular situation; it does not assess every kind of phone use. [3]

Leave your phone aside during your next break and see how it feels. You might prefer looking out of the window or stepping outside briefly.

An idea for your next five minutes

Save your work and put your phone aside. Briefly notice how you feel. If it is possible for you, stand up and walk a few steps. While seated, you can change position and move your feet.

Look around, let your gaze move away from the screen and allow your breathing to flow comfortably. Before returning, choose one task you would like to continue with.

You need neither equipment nor a perfect routine for this break. This is a practical suggestion from me. Adapt it to your body and your day.

Plan the pause before the day fills it

Perhaps step outside after a period of work, or leave ten minutes between two conversations. Plan that time as clearly as the appointment after it. If it keeps disappearing, it is worth looking at the volume of your tasks, too.

Short pauses complement longer recovery and a realistic workload. Afterwards, you can also notice whether your attention has returned and how your body feels.

If you would like some guidance

My free five-minute meditation offers a way to explore a quiet pause. Meditation does not replace movement after prolonged sitting, but it can complement your breaks.

If you would like time for yourself in company, discover Sunday Sound with meditation and crystal sound. For companies, I create guided pauses for teams. Read about making room for breaks together here in the Journal.

Frequently asked questions about active breaks

How often should I take a break?

Let your activity and the demands on you guide you. For uninterrupted screen work, the VBG describes roughly five minutes of recovery per hour as established good practice. [2]

Do breaks make you more productive?

Short breaks can reduce fatigue and improve your sense of energy. They do not guarantee an overall boost in performance. [1]

Does an active break need to be strenuous?

No. A few steps or a comfortable change of position can be a start. Choose something that suits your body and the demands you are under.