Frequently Asked Questions (FAQ)
What if my day is just back-to-back meetings?
This is a common and draining reality. First, question if you need to be in every meeting. Can you decline or send a delegate? If you truly can’t, then you must master the micro-break. The 5-10 minutes between calls are gold. Do not use them to check email. Stand up. Stretch. Walk to the window. Look at something 20 feet away to rest your eyes. If possible, schedule a 30-minute “No Meeting” block in the middle of the day and label it “Strategy & Recharge.” Defend this time fiercely. It’s the only way to ensure you have the mental capacity to contribute effectively in those meetings.
How strict should I be with my break times?
The goal is rhythm, not rigidity. Think of the calendar as a guide, not a tyrant. If you are in a state of deep flow and the 90-minute timer goes off, it’s okay to continue for another 15-20 minutes to reach a good stopping point. Conversely, if you feel your focus waning after only 60 minutes, take your break early. The key is to be intentional. Don’t let a 15-minute break accidentally morph into 45 minutes of social media scrolling. Start a timer for your break to create gentle accountability.
What is the best thing to do on a break?
The best break activity is one that provides a genuine contrast to your work. If your work is analytical and screen-based, your break should be physical and non-digital. If your work is highly collaborative and involves a lot of talking, a quiet, solo break might be best. The National Institutes of Health (NIH) has extensive research on the benefits of physical activity for both mental and physical health. A short walk is almost always a fantastic option. The worst break activities are usually “work-adjacent,” like reading industry news or checking a work-related social media feed.
Is it okay to use my phone during a break?
This is a risky proposition. While a quick, intentional check—like sending a text to a friend—can be fine, it’s incredibly easy to get pulled into the infinite scroll of social media, news, or email. These activities are often not restorative; they are simply a different kind of stimulation that can leave you feeling more drained and distracted than before. A core tenet of how to take effective breaks is to give your brain a true rest from inputs. Try a “no-screen” break challenge for one day and notice how you feel.
How is this different from the Pomodoro Technique?
The Pomodoro Technique is an excellent, specific form of timeboxing: 25 minutes of work followed by a 5-minute break. It’s a fantastic starting point for people who struggle to focus. The break management framework we’ve discussed is broader and more flexible. It acknowledges that not all tasks are equal. A complex strategy document might require a 90-minute block and a 20-minute break, while clearing an inbox might be better suited to a 25/5 rhythm. This guide allows you to tailor your work-to-rest ratio based on the task’s intensity and your personal energy patterns.
