How taking regular breaks can boost focus, energy and wellbeing

Ever tried powering through a busy day without stopping, only to find your brain turns to mush by mid-afternoon? That foggy feeling isn’t just you, it’s your brain signaling that it’s time for a break.

Taking regular breaks throughout the day isn’t being lazy, it’s good for you! Research shows that pausing, even for a few short minutes, can help recharge your energy, sharpen your focus and improve your health.¹

Let’s take a look at why breaks matter, what kinds of breaks our bodies and brains really need, and how small changes to your workday can lead to better health and wellbeing over time.

1. Why your brain needs a breather

Just like our bodies, our brains need downtime to function well. Taking a break gives the mind a chance to reset, which can help with mood, memory and staying sharp.

According to research, breaks work best when they involve detaching from work, even briefly. Stepping away, both mentally and physically, helps reduce tiredness and improve focus. One study found that micro-breaks, even just a few minutes long, can help maintain or improve performance throughout the day.

The quality of your break matters just as much as the length. So, the next time your concentration dips, rather than scrolling on your phone, step away from what you are doing and give yourself a moment to detach and reset.

2. The power of breaking up sitting

Many of us spend hours each day at a desk, on the road, or sitting behind tools and other equipment. But the longer we sit without moving, the higher our risk of stiff joints, poor circulation, and even chronic conditions like heart disease and type 2 diabetes. However, short, regular movement breaks can reduce these risks and help you feel more alert.

Australian Physical Activity and Sedentary Behaviour Guidelines recommend breaking up long periods of sitting with standing or light activity to support heart health and reduce musculoskeletal strain.

You don’t have to do much. Even 3 minutes of gentle movement every half hour,² like doing a lap of your work area, stopping to refill your water bottle, or stretching your legs can refresh your focus and support your wellbeing.

3. What makes a good break?

There’s no one-size-fits-all when it comes to breaks, but the best ones help you feel more energised, not more drained.

Try mixing it up with some simple activities that get you moving and give your mind a rest:

A quick stretch or some desk yoga poses to loosen up tight muscles
A short walk outside or a brisk stair climb for a change of scenery and a burst of energy
Practice mindfulness or deep breathing exercises to reset your focus
Swap the meeting room for a walking meeting to get some fresh air and stay active while you work
Take a creative pause like doodling or jotting down non-work ideas
Catch up with a workmate for a light chat over a cuppa.

The key is to step away from your usual tasks, both physically and mentally, even if it’s just for a couple of minutes. These little changes can make a big difference to how you feel and perform throughout the day.

4. Not all breaks are made the same

Not all breaks give you the same kind of reset. While stepping away from your work area is a great start, the most effective breaks meet the type of rest your body or mind actually needs. Sometimes a quick stretch does the trick, but other times, your brain might be craving calm, creativity or connection.

Research has uncovered 7 types of rest that help you feel truly recharged:³

Physical rest – Sit quietly, stretch, or move gently to ease muscle tension
Mental rest – Stop deep thinking or problem-solving by switching tasks or zoning out briefly
Sensory rest – Reduce screen time, bright lights, or noise to give your senses a break
Creative rest – Step away from routine work to refresh your imagination. Listen to music or enjoy nature
Emotional rest – Take space to recognise and express your feelings without pressure
Social rest – Spend time with people who energise you or enjoy quiet moments alone
Spiritual rest – Connect with what gives your life meaning through mindfulness, faith, or meaningful activities.

It’s not about doing all 7 every day. But being aware of them can help you recharge in a way that really works for you.

Taking breaks during the day isn’t a luxury, it’s a smart way to support your health, boost your focus, and get more out of your work.

You don’t need to overhaul your whole day. Just start small, stand up more often, add short movement breaks throughout the day, or try a 5-minute reset when your brain feels fried. In addition, you could consider setting a reminder to move every 30–60 minutes, invite a colleague for a walking meeting, or create a shared team challenge to encourage regular breaks. Small actions, repeated often, can help embed movement into your workday and create a culture of wellbeing.

Sources:

Harvard Business Review. How to Take Better Breaks at Work, According to Research (May 2023). https://hbr.org/2023/05/how-to-take-better-breaks-at-work-according-to-research

Australian Catholic University (ACU). Move for three minutes every half hour to counteract effects of sitting (September 2021). https://www.acu.edu.au/about-acu/news/2021/september/move-for-three-minutes-every-half-hour-to-counteract-effects-of-sitting

American Psychological Association (May 2025). Seven types of rest to help restore your body’s energy. https://www.apa.org/topics/mental-health/seven-rest-types

Acknowledgement

This content has been developed by Health and Wellbeing Queensland’s team of expert nutritionists, dietitians, and exercise physiologists. Always visit your healthcare professional for dietary advice tailored to your circumstances.