When and How to Take Breaks to Stay Mentally Healthy

When a looming deadline approaches, your phone keeps ringing, and unread messages keep piling up, the idea of taking a break might seem absurd. "I can't stop now," you tell yourself. While this mindset is understandable, it’s short-sighted and can lead to burnout down the line.

Throughout the day, our bodies need moments to recharge energy reserves. Just like a car requires fuel and a phone needs charging, the more energy you expend, the more essential it becomes to take regular breaks.

However, not all breaks are equally beneficial. Psychologists and business theorists have identified that the most effective breaks are so-called microbreaks. Here’s how to take them properly…

1. Completely Disconnect

It’s tempting, especially when tired and reluctant to move, to spend breaks doing something readily available, like online shopping or browsing news. But these activities don’t provide true rest. Browsing websites activates the same brain processes as work. Breaks only help when you fully disconnect.

This is supported by recent research from Korean scientists. Nearly 100 office workers tracked their break activities and well-being over 10 days. Four types of break activities were identified: relaxation (such as stretching or daydreaming), eating, socializing with colleagues, and mental activities (reading news, checking emails).

Which breaks were most beneficial? Only those involving relaxation or social interaction.

Another study revealed that employees who used smartphones during breaks felt more fatigued in the afternoon compared to those who engaged in face-to-face conversations.

Psychology offers a popular theory comparing our concentration capacity to fuel consumption in a car: the more fuel spent on one task, the less remains for others. That’s why relaxing during breaks to replenish energy is crucial.

2. Take Short Breaks in the Morning

The timing of breaks matters too. Most people feel more alert in the morning than after lunch. Yet, many postpone breaks until they are utterly exhausted. Research shows that taking a break in the morning yields greater benefits. It doesn’t need to be long—just a few minutes suffice.

Constantly delaying breaks eventually makes even longer rests ineffective. It’s better to take frequent, short breaks.

3. Step Outside the Office

When working in a large office building, it’s easy to stay in one spot all day. Getting up for water or visiting the cafeteria is good, but not enough for true rest. It’s far more beneficial to go outside and temporarily disconnect from work. Try walking for at least five minutes in fresh air.

Numerous studies confirm that nature helps recharge and restore energy. You don’t need a tropical forest; a modest city park works perfectly.

Conclusion

There’s a prevailing belief that constant busyness equals success. If you take time for a short walk, it might be seen as lacking ambition or motivation. But reality is different: our mental and physical resources are limited. Small, frequent breaks that let you relax and detach from work are the only way to fully unlock your potential.

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