Why is it so hard to take a 10-minute break? (And why you should)
Funnily enough I literally thought of this post on my break. A break I had to force myself to take.
And that got me thinking…
Why is it sometimes so hard to step away for 5-10 minutes — when you KNOW you’ll feel better afterwards?
What stops us from taking the break in the first place?
"I will enjoy my break a lot more when the work is done"
“This needed to be finished/sent out yesterday”
“yellow dot / away' - basically means I'm slacking”
"guilt for taking a break when my colleague has barely seen the light of day"
Sound familiar?
What actually got me out the door?
"I came up with good ideas last time"
"It felt good, I felt clearer and lighter when I came back"
"Whoever you think is waiting for you can wait 10 minutes"
"I want to work in wellbeing - ffs - leave!"
Guess what? There is evidence for this.
“Consider microbreaks as an investment in sustained performance” (Arruda, 2025)
A microbreak is a short, intentional pause from a task (usually under 10 minutes) designed to restore energy and attention (Bennett et al., 2020). Even if it reduces total “work time”, research suggests microbreaks can still improve wellbeing and job performance (Wendsche et al., 2016).
As Forbes puts it:
“They’re mini but mighty moments of motivation and mindfulness.” (Arruda, 2025)
So what does the research actually say?
A systematic review and meta-analysis by Albulescu et al., (2022) combined results from 22 experimental studies examining whether microbreaks actually improve:
· well-being (fatigue, mood, stress, energy)
· performance (task performance, productivity, cognitive functioning)
Key Findings
1. Microbreaks reliably improve well-being
They consistently increased energy/vigour and reduced fatigue, and these effects were stable across different contexts.
2. Performance effects were more nuanced
Performance improved when breaks were longer (closer to 10 minutes), and the benefits were task-dependent, strongest for routine or creative tasks.
3. Cognitively demanding tasks showed weaker immediate benefits
Microbreaks didn’t consistently improve performance for deep cognitive work. One possible explanation is the “re-entry cost”: stepping away can interrupt flow, and it takes time to reload the task mentally.
4. Not all microbreaks are equal
Breaks are most effective when they involve:
psychological detachment (mentally stepping away)
movement/stretching
nature exposure (even a quick gaze outside)
breathwork or a nervous system reset
Scrolling on your phone? Limited benefit.
A quick note on limitations.
The authors highlight that performance measures varied widely across studies, making conclusions harder to generalise. Well-being outcomes were often self-reported (meaning they can be influenced by mood or placebo effects), although fatigue and vigour are subjective experiences by definition.
Another limitation: we still don’t have enough evidence to confidently say which exact type of microbreak is best (walking vs stretching vs breathwork vs social breaks). The “perfect microbreak formula” still needs more research.
Think of a microbreak as strategic recovery.
If you are a leader, manager, or someone who cares about workplace wellness…lead by example.
Microbreak ideas:
5 Sun Salutations (see @sophia_flows on Instagram / YouTube)
2 minutes of breathwork (box breathing / physiological sigh) (see @sophia_flows on Instagram / YouTube)
mini walk or garden stroll
gaze outside
make a coffee mindfully (no phone!)
water refill + stretch
quick “water cooler” chat
Anymore suggestions? What is your most effective microbreak?
Enjoy your breaks, guilt-free!
Sophia
References
Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). ‘Give me a break!’ A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PloS One, 17(8), e0272460. https://doi.org/10.1371/journal.pone.0272460
Arruda, W. (2025). Why Microbreaks Could Advance Your Career in 2025. Forbes. https://www.forbes.com/sites/williamarruda/2025/05/31/how-microbreaks-can-be-your-key-to-career-success/
Bennett, A. A., Gabriel, A. S., & Calderwood, C. (2020). Examining the interplay of micro-break durations and activities for employee recovery: A mixed-methods investigation. Journal of Occupational Health Psychology, 25(2), 126–142. https://doi.org/10.1037/ocp0000168
Wendsche, J., Lohmann-Haislah, A., & Wegge, J. (2016). The impact of supplementary short rest breaks on task performance – A meta-analysis.
