I Need a Break! The Science Behind Tiny Pauses for Focus’ Sake

Hello and welcome back to my newsletter! ?? Today, we’re digging into why the tiniest pauses can make a huge difference to our focus, well-being, and productivity. If you’ve been forwarded this, join our growing community by subscribing to “Wellbeing that Works.”

This week, I’ll be covering:

?? The state of affairs

?? What is the Science Behind Micro-Breaks?

?? Take these simple evidence-based steps to help you make the most of micro-breaks

?? Who do I think of as role models in the space of micro-breaks?

?? Where was I this week?

?? How you can work with me through engagements, communications, and being involved in creating a million new years of free time

?? My nerdy audible listens on well-being

?? The State of Affairs

I’ll admit, I took a bit of a macro-break from the newsletter—let’s call it “research”—but I’m back and ready to dive into the power of going micro. Turns out that while big breaks are important, the real game-changer might be those mini-moments we can take each day.

Reflecting on my own burnout moments, I realized that “powering through” often did more harm than good. Science now backs this up: research has shown that taking short breaks, or “micro-breaks,” has measurable benefits on our energy and focus.

A recent meta-analysis in PLOS ONE found that even brief pauses under 10 minutes boost vigor and help reduce fatigue in a way that is consistent across different contexts. While these micro-breaks don’t significantly boost overall task performance, they do make a difference for specific tasks, with moderate benefits for clerical tasks and smaller, yet notable, impacts on creative tasks (d = 0.38) .

?? What is the Science Behind Micro-Breaks and How They Fuel Productivity?

Micro-breaks do more than just give us a quick breather—they work in tandem with our biology and psychology to recharge our mental batteries. Here’s how:

• Attention Restoration The prefrontal cortex, which handles focus, tires out after extended use. Taking even a 40-second break—especially with nature in view—can reset this region, helping us sustain concentration and energy. In fact, a study found that viewing greenery for just 40 seconds boosted concentration.
• Default Mode Network (DMN) Activation During micro-breaks, our brain’s DMN, associated with creativity and mind-wandering, becomes active. This downtime lets us consolidate information and re-enter tasks refreshed. Research shows that even brief diversions improve our focus when we return to the main task.
• Stress Reduction Short pauses can activate the parasympathetic nervous system and reduce cortisol, the body’s main stress hormone. This relaxed state reduces mental strain, boosting cognitive function upon return.
• Dopamine Release Taking breaks to do something enjoyable, even for a minute or two, can release dopamine, increasing motivation and focus. The Journal of Occupational Health Psychology found that enjoyable micro-breaks reduce burnout and increase job satisfaction.

?? Take These Simple Evidence-Based Steps to Help You Make the Most of Micro-Breaks

Here’s how to make the most of micro-breaks and align them with your natural rhythm:

1. Use the Pomodoro Technique Break your work into intervals of 25 minutes, followed by a 5-minute break. This structured method builds regular mental pauses to recharge.
2. Shift Scenery Even a 40-second nature break, like stepping outside or viewing greenery, can improve focus and reduce fatigue, especially on tasks that demand concentration.
3. Move Your Body Physical activities during micro-breaks—like stretching or a brisk walk—are linked to increased positive emotions and reduced fatigue.
4. Enjoy the Moment Take breaks for enjoyable activities (not work-related tasks), shown to support better health, job satisfaction, and lower burnout. Use the break for what it is: a chance to recharge.
5. Reset with Task Transition Breaks After finishing one task, take a short, mindful pause before the next. This “reset” moment clears the mind and prepares you to focus anew.

?? Who Do I Think of as Role Models in the Space of Micro-Breaks?

These advocates have brought invaluable insights into the power of micro-breaks:

• Dr. Marc Berman at the University of Chicago, whose studies show that even brief views of nature can boost focus and mood.
• Microsoft’s Human Factors Lab, researching digital fatigue and showing how micro-breaks can help us stay engaged.
• Dr. Sabine Sonnentag from the University of Mannheim, whose work emphasises that enjoyable, short breaks reduce fatigue and foster well-being.

Where can you catch me this week? ??

Catch me giving similar thoughts in AP Press , Fortune , Tedx and Welcome To The Jungle .

Work with me! ??

I’m trying to start the conversation around wellbeing interventions that work. According to high quality research from Wellbeing Research Centre at University of Oxford organisations are investing more money on wellbeing interventions than ever, and struggling to move the dial. Window shopping wellness is having a negative impact on our workforce, and it is time to follow the science. Help me build that conversation by working with me:

• Have me speak at your next event or conference
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?? My Nerdy Audible Listens on Well-being

Here’s what I’m listening to this month:

• WorkLife with Adam Grant ?? Adam dives into workplace dynamics, including how taking breaks can increase satisfaction and productivity.
• Deep Work by Cal Newport ?? Newport explores the benefits of deep focus and well-timed breaks, proving that intense work and regular pauses go hand-in-hand.

Thanks for sticking with me, and here’s to embracing the power of small pauses!