Breaks

What?

A break is a temporary stop in effortful activity—such as working or learning—taken to rest, reset, and restore energy.

Why?

Breaks improve performance and well-being by:

• Restoring focus and preventing mental fatigue
• Boosting creativity by allowing subconscious processing
• Improving retention and learning through spacing effects
• Reducing stress and preventing burnout
• Enhancing motivation by creating rhythms of effort and rest

Breaks are not wasted time—they are a strategic investment in effectiveness.

How To (Best Practices)

1. Follow a rhythm

   1. Use a structured work-break cycle (e.g., Pomodoro: 25 min work → 5 min break)
   2. Take longer breaks after several cycles (e.g., 15–30 min after 4 Pomodoros)

2. Move your body: Stretch, walk, or do light movement to refresh blood flow and energy

3. Rest your mind

   1. Avoid switching to mentally draining tasks (like doomscrolling)
   2. Do something light: look out a window, breathe deeply, meditate

4. Avoid screens (if possible)

   1. Especially if your work is screen-heavy
   2. Let your eyes and brain fully disengage

5. Reflect or reset

   1. Check in with how you’re feeling
   2. Reaffirm your next task to ease re-entry