How to Take Efficient Breaks to Boost Productivity

Taking regular breaks throughout the day can be a great way to boost productivity, yet many of us often forget to do so. We tend to get stuck in the same work cycle – a few hours of intense focus followed by mental exhaustion and decreased concentration. That is the reason why it is important to learn how to take efficient breaks. Good breaks are essential for our brains and bodies; however, they must be used correctly if we’re going to unlock their potential when it comes to boosting productivity.

In this blog post, you will learn how to take efficient breaks to maximize your productivity levels dramatically. From deciding on the optimal break duration and using technology wisely, to utilizing mindfulness practices – you’ll find out all about the best strategies for taking effective breaks. So keep reading if you want access to practical tips that will revolutionize both your work days and results.

What kinds of breaks have positive effects?

The best part about taking a break is that it doesn’t have to involve any complex preparation. Breaks can be as simple as stepping away from the computer for a few minutes and getting some fresh air, having a healthy snack, or taking a brisk walk. Even short breaks of two to three minutes can reduce mental fatigue and boost brain function.

If you have the time, taking longer breaks of up to 15 minutes can be even more effective. A longer break could involve taking a quick workout, listening to music, or having a chat with a colleague. Taking longer breaks often leads to greater stress reduction and a longer period of sustained attention upon returning to the task.

How to take efficient breaks

What to do on 5-minute breaks?

Even if you only have a few minutes to spare, there are plenty of ways to make it an effective break. For starters, pop outside for some fresh air and light exercise (such as a brisk walk) and try to take in the sights and sounds of your surroundings. Doing this for even a few minutes will help to reduce stress levels while boosting brain function.

Alternatively, opt for healthier snacks and drinks to give you an energy boost (as opposed to sugary foods and caffeinated drinks) and take a few minutes to stretch your body. You could also use this time to refocus your mind by using simple mindfulness techniques. Some of the most common are focusing on your breathing or body scan exercises.

Here is how to take efficient breaks to boost productivity

Taking effective breaks is a key part of sustaining attention and concentration over long periods of time. That’s why it’s important to try and set aside regular breaks in your day to ensure that you stay alert and attentive throughout. Below you will find 6 techniques that will be useful to understand how to take efficient breaks.

Use the Pomodoro Technique

The popular Pomodoro technique is a great method for taking regular breaks throughout the day. It works by setting a timer for 25 minutes of solid focus and then taking a five-minute break. The idea is to use this method as often as possible in order to make sure that you are taking breaks during the day.

Block out distractions

Another useful tip is to block out any distractions that can take away from your concentration during the day. This could include putting your phone on silent or turning off alerts for email notifications.

Spend time in nature

Spending some time outdoors can help to reset your brain and restore energy levels. That is why it’s a great idea to take a break in nature. Taking a stroll outside is the perfect way to get some exercise and fresh air. Additionally, having regular lunch breaks away from the desk can make a huge difference both to your productivity and well-being.


Exercising during your breaks is another great way to keep your body and mind healthy. Whether it’s a quick yoga session or a few jumping jacks, taking the time to fit in some physical activity (even for just a few minutes) can help you to feel refreshed and energized.

Need for arousal

Distract yourself to recharge your focus

Finally, if you find that your mind is starting to drift or wander during the day, take a few moments to distract yourself and recharge your focus. This could involve listening to a podcast, going for a short walk, or even just sitting by yourself in silence.

Give your mind the right fuel

We often take breaks to get our bodies to give us a reason to stop working. When your belly groans louder than your thoughts it’s advisable to take steps to stop it. Unfortunately, eating the wrong foods can erode our brain energy instead of restoring it. To get the most out of your break, snack on healthy foods. Try eating fruit, yogurt, and nuts to make your mind feel refreshed and prepared for the task at hand.

How do breaks increase productivity?

The human race only needs energy. Likewise, as athletes rest and rejuvenate during their matches (halftime or seventh-inning stretches), so do your working professionals during their workday. Taking short breaks throughout the day can have positive effects on productivity. It gives employees a chance to step away from their desks and take a moment to breathe. It can also help to reduce stress levels, as well as give the prefrontal cortex (the part of the brain responsible for focus) a chance to recover after periods of intense concentration. When the brain gets tired, it loses the ability to concentrate, reducing productivity. If you take breaks you give yourself an opportunity to recharge the mind. After you recharge you will have an uplifting feeling.

According to the research by “The Distracted Mind: Ancient Brains in a High-Tech World” Dr. Gazzaley, a neuroscientist, and Dr. Rosen, a psychologist, say that good breaks can reduce mental fatigue, boost brain function, and keep us on-task for longer periods. However, Gazzaley and Rosen warn that taking bad breaks might make you more susceptible to boredom. It may actually backfire by making us want to take more breaks.

How can you determine which breaks are best for you?

Everyone’s unique and what’ll be a nice holiday break for someone else might not be the same for you. And depending on your job, some breaks may be more effective than others. The best way to determine a proper break is to experiment and find out what works. Some people may prefer short bursts of activity, like quick workouts or brisk walks, while others may benefit from longer breaks where they focus completely on one task. Ultimately, it’s about finding the better breaks and the right balance for you and your individual needs and preferences.

A word from SublimePeople

We hope our suggestions on how to take efficient breaks are useful for you. By following the tips outlined above, you’ll be able to create a regular schedule of breaks that will help to keep your mind and body in peak condition. Taking effective breaks will help to sustain attention, reduce stress levels and boost your productivity. Taking regular breaks is a win-win situation. It provides physical rest, but also gives your brain the opportunity to relax, which can help you to stay focused on the task at hand. So don’t forget to take a break and give yourself a moment of rest. You’ll be amazed at the positive effects it can have on your life!

Do you usually take breaks while you do daily activities? Tell us about your experience!