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How to Take a Microbreak That Actually Helps Your Brain

September 17, 2025

You’ve been staring at your screen for hours, bouncing between tabs and half-written emails, when you realize you haven’t actually absorbed anything for the past 15 minutes. That’s your brain’s way of saying: please, just give me a minute.

Enter: the microbreak.

“We’re not designed to focus nonstop for hours,” says Danielle Kaplan, PsyD, a neuropsychologist with the Behavioral Health Network at Hartford HealthCare. “When you focus for too long without a break, your brain becomes fatigued. This makes it harder to concentrate, process information and make decisions.”

Here’s how to make that minute count — and why the right kind of microbreak can boost your focus, mood, and productivity.

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So what is a microbreak, exactly?

Think short and sweet.

“A microbreak is an intentional pause from work that lasts anywhere from 1 to 10 minutes,” says Dr. Kaplan.

It doesn’t mean stepping away from your desk to scroll your phone. Instead, the most helpful microbreaks give your brain something new to focus on. That could be standing up to stretch, walking around the block, doing a quick breathing exercise, or just observing nature.

“A good microbreak shifts your mental gears,” says Dr. Kaplan. “Doing something unrelated to your task gives your brain time to recharge.”

> Related: 5 Mindfulness Techniques Worth Trying

Skip the scrolling. Try this instead.

It’s in the name – microbreaks only work if they’re actually breaks.

If you tend to use yours checking social media or answering texts, you probably aren’t recharging.

Try one of these instead:

  1. Stand up and stretch. Target your neck, shoulders and back to reset your posture and increase blood flow.
  2. Look out a window. Natural light and distance viewing help give your eyes and mind a breather.
  3. Breathe deeply for 60 seconds. Inhale for 4, hold for 4, exhale for 4. Repeat.
  4. Take a lap. Walk a hallway, go outside if you can. Movement clears mental cobwebs.
  5. Grab water, not coffee. In moderate amounts, caffeine can improve alertness and attention. But too much caffeine can do the opposite, and can also reduce your ability to focus and interfere with sleep.
  6. Try the Pomodoro Method. Take a 5-minute break at regular intervals. Set a timer to help stay on task and reduce procrastination. Even a short break can make a big difference. Try these helpful apps: Forest, TomatoTimer, Focus To-Do.

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When to take one. (Hint: It’s before you hit a wall.)

Don’t wait until your brain is completely fried.

The key is to build microbreaks into your day, rather than use them as rescue missions when it’s already too late.

Try taking a break:

  • Before switching tasks
  • After a mentally demanding meeting
  • When you notice brain fog, irritability or distraction

“Think of taking breaks like brushing your teeth,” says Dr. Kaplan. “It’s small, regular maintenance that prevents burnout, resets your brain’s ability to concentrate, and makes you more effective over time.”