Why You Need to Take More Breaks (for Real Health, Not Just Productivity)
Let’s Just Say It: Hustle Culture is Knackered
You’ve probably heard that you should be “maximising your productivity,” “crushing your to-do list,” and “finding flow at all costs.”
But here’s the reality: humans aren’t machines.
We’re cyclical, emotional, embodied, funky creatures. And pushing through without breaks? That’s a shortcut to burnout, not brilliance.
If you find yourself feeling foggy, wired-but-tired, snappy with your family, or weirdly craving crisps at 4pm…
You probably don’t need another productivity hack...
You probably need a proper break!
What the Research Actually Says About Breaks
Breaks aren’t laziness in disguise — they’re essential maintenance.
And the science backs it:
Micro-breaks (short pauses during the workday) boost wellbeing, reduce fatigue, and improve focus — especially for mentally lighter tasks¹.
Self-initiated breaks, particularly in the afternoon, are linked to higher daily work engagement and better emotional regulation².
Movement during breaks helps reduce discomfort, protect your posture, and even prevent pain for desk-bound humans³⁴.
The Pomodoro technique (25 mins work / 5 mins rest) aligns beautifully with evidence showing that short, regular breaks prevent exhaustion and support sustained attention⁵.
But not all breaks are created equal…
How to Take Actually Effective Breaks
A “scroll through Instagram while still hunched at your desk” isn’t it.
Instead, the research suggests:
Step away from your workspace
Move your body (even just standing and stretching counts)
Do something you enjoy or find restorative
Disconnect mentally from your task — properly⁶
If your break includes a breath of fresh air, a shift in posture, or a moment of stillness? That’s the good stuff.
And no — it won’t kill your productivity. In fact, it helps preserve it⁷.
What Whole Life Health Has to Say About It
Here’s the thing:
You don’t just need breaks from work.
You need breaks from overstimulation, decision fatigue, perfectionism, and the internal pressure to “do it all.”
That means:
Taking your eyes off screens
Letting meals be moments instead of multitasking
Giving yourself permission to rest without guilt
Reframing breaks as pro-recovery, not anti-ambition
We’re not just talking work-life balance. We’re talking life rhythm.
5 Kinds of Breaks to Sprinkle Through Your Day
1. The Movement Break
Get up. Walk. Stretch. Hang from a doorway. Shake it out.
🌀 Reframe: “I’m not losing time — I’m keeping my brain online.”
2. The Sensory Reset
Step outside. Splash cold water on your face. Light a candle. Breathe in something herbal.
🌀 Reframe: “I’m grounding myself, not escaping.”
3. The Breathwork Break
Try a 4-2-6 breath:
Inhale 4… Hold 2… Exhale 6. Repeat x5.
🌀 Reframe: “This moment belongs to me.”
4. The Connection Break
Text a friend. Laugh with your kid. Say hello to a neighbour. Talk to a tree, no really, talk to a tree...
🌀 Reframe: “I’m not alone in this.”
5. The Permission Slip Break
Lie down. Do nothing. Let your brain unfurl.
🌀 Reframe: “Rest is productive when it’s honest.”
Busting the Myths About Breaks
MYTH: “Breaks are a waste of time.”
TRUTH: They’re fuel for better energy and attention.MYTH: “I don’t have time for breaks.”
TRUTH: You don’t have time not to. Fatigue slows you more than five minutes of rest.MYTH: “One lunch break is enough.”
TRUTH: Your nervous system benefits most from regular mini-breaks, especially in the 'afternoon dip'.
What if Your Boss Says You Can't Keep Taking Breaks?
If your workplace culture doesn’t prioritise breaks, advocate for change! Collaborate with colleagues to encourage management to understanding the benefits of break-structured workdays.
If that doesn't work... send them my way...
No, really - I'll advocate for you. If that feels too much, just send them this blog!
Bonus: Health Retreats = Mega-Breaks
Sometimes you need more than five minutes.
Sometimes you need a full reset—physically, mentally, emotionally.
That’s where retreats come in. They unplug you from your usual environment, immerse you in nourishing routines, and give you the space to recalibrate.
We run them for all our clients for exactly this reason.
So Now What?
If your brain’s fried, your shoulders are tight, and your focus is flickering…
That’s not a flaw.
That’s feedback.
You’re not “behind” — you’re overdue for a breather.
Let’s work together to build a life rhythm that supports your health and your goals.
One that includes breaks, balance, and breathing room.
👉 Book a free call now and let’s figure out your next best step.
References
¹ Albulescu et al. (2022). Efficacy of Micro-Breaks for Wellbeing and Performance. https://doi.org/10.1371/journal.pone.0272460
² Kühnel et al. (2017). Benefits of Short Breaks for Daily Work Engagement. https://doi.org/10.1080/1359432X.2016.1269750
³ Waongenngarm et al. (2018). Effects of Breaks on Pain and Productivity in Office Workers. https://doi.org/10.1016/j.apergo.2017.12.003
⁴ Walker et al. (2023). Attitudes Toward Breaks While Working from Home. https://doi.org/10.1007/s00420-023-01985-6
⁵ Hunter & Wu (2016). Maximising Resource Recovery via Better Breaks. https://doi.org/10.1037/apl0000045
⁶ Berman & West (2007). Effective Managers Take Breaks. https://doi.org/10.1177/0734371X07307076
⁷ Epstein et al. (2016). Breaks and Productivity in Knowledge Workers. https://doi.org/10.1145/2858036.2858066
