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The Power of a Short Break: How 10-Minute Resets Can Improve Your Mental Health

Writer's picture: Dr. Tomi MitchellDr. Tomi Mitchell

We’ve all experienced that moment of burnout, where the mind feels foggy, focus wanes, and

stress mounts to an overwhelming level. What if I told you that the solution to this mental

exhaustion could be as simple as taking a 10-minute break?


In my early years of practicing medicine, I believed that the more hours I put in, the better I

would become. I’d skip breaks, work through lunch, and push myself to the limit, thinking I was

doing what was best for my patients and myself. But the reality was quite the opposite. The

longer I worked without taking a break, the more mistakes I made, the less compassionate I

became, and the more detached I felt from my purpose. It wasn’t until I started incorporating

short breaks into my day that I realized their immense power.


This experience isn’t unique. Many professionals, whether in corporate offices, classrooms, or

creative industries, face the same pressures. We’ve been conditioned to think that taking breaks

is a sign of weakness or laziness, but in truth, it’s one of the most effective ways to maintain

high levels of productivity and mental well-being.


Research has shown that our brains are not designed to maintain prolonged periods of focus

without rest. The human brain naturally operates in cycles of high energy followed by dips in

alertness, known as ultradian rhythms. These cycles typically last about 90 minutes, after which

our cognitive performance starts to decline. Short breaks, even as brief as 10 minutes, can help

recharge the brain, allowing us to return to our tasks with renewed energy and clarity. It’s like

hitting the refresh button on your computer when it starts to lag.


You might be wondering, "Why 10 minutes?" It's a fair question. Why not 5 or 15? The truth is,

there's no magic number, but 10 minutes is a sweet spot that offers enough time to disengage

from your current task and give your brain the break it needs without significantly disrupting your

workflow.


In just 10 minutes, you can step away from your work, change your environment, and engage in

an activity that helps you relax and recharge. It's long enough to be effective, but short enough

that it doesn't feel like you're losing valuable time. Plus, knowing that it's just a brief pause can

make it easier to commit to taking regular breaks throughout the day.


Strategies for Taking Effective 10-Minute Breaks


So, how can you make the most of these short breaks? Here are some strategies to help you

take effective 10-minute breaks that will reduce stress and enhance your focus:


1. Move Your Body

One of the best ways to refresh your mind is to move your body. Physical activity, even in short

bursts, can boost your energy levels, improve your mood, and enhance your cognitive function.

During your 10-minute break, try going for a walk, stretching, or doing a quick workout. You

don't need to break a sweat—just getting your blood flowing can make a big difference.


2. Step Outside

If possible, step outside for some fresh air. Nature has a calming effect on our minds, and the

change of scenery can help you return to your work with a new perspective. Even just a few

minutes in the sunlight can boost your mood and energy levels.


3. Practice Mindfulness

Mindfulness is a powerful tool for reducing stress and improving focus. During your 10-minute

break, try practicing mindfulness by focusing on your breath, observing your thoughts without

judgment, or simply being present in the moment. This can help calm your mind and bring you

back to your work with greater clarity.


4. Hydrate and Snack

Use your break to drink some water or have a healthy snack. Staying hydrated and nourished is

crucial for maintaining your energy levels and concentration throughout the day.


5. Engage in a Relaxing Activity

Sometimes, the best way to recharge is to do something you enjoy. Whether it’s reading a few

pages of a book, listening to a favorite song, or even doodling, engaging in a relaxing activity

can help shift your mind away from work-related stress.


6. Connect with Others

Social connection is essential for our mental well-being, and taking a few minutes to connect

with a friend or colleague can be incredibly refreshing. During your break, consider calling a

friend, chatting with a coworker, or even sending a quick text to someone you care about. These

small interactions can boost your mood and help you feel more connected.


7. Tech-Free Time

In our digital age, it’s easy to spend breaks scrolling through social media or checking emails.

However, taking a tech-free break can be more rejuvenating. Give your eyes and mind a break

from screens, and you’ll return to work feeling more refreshed.


Making 10-Minute Breaks a Habit


The key to reaping the benefits of short breaks is consistency. It’s easy to get caught up in the

demands of the day and forget to take a break, but making it a regular habit can lead to long-

term improvements in your mental health and productivity. Here are some tips to help you

incorporate these breaks into your day:


1. Set a Timer: Use a timer or an app to remind you to take a break every hour or so. This

can help ensure that you’re giving yourself the breaks you need, even on busy days.


2. Schedule Your Breaks: If you’re someone who thrives on structure, try scheduling your

10-minute breaks into your calendar. Treat them like any other important appointment,

and stick to them.


3. Listen to Your Body: Pay attention to the signals your body is sending you. If you’re

feeling fatigued, unfocused, or stressed, it’s a sign that you need a break. Don’t ignore

these signals—take a 10-minute pause to recharge.


4. Mix It Up: Don’t do the same activity during every break. Variety is key to keeping your

breaks refreshing and enjoyable. Try different activities—one break could be a walk, the

next could be a creative activity, and the next could be a mindfulness exercise.


Incorporating regular short breaks into your routine isn't just about surviving the day—it's about

thriving in the long run. By taking these brief pauses, you're not only enhancing your focus and

productivity but also investing in your long-term mental health.


Over time, these small resets can help reduce stress, prevent burnout, and improve your overall

well-being. You'll find that you're more resilient in the face of challenges, better able to manage

your emotions, and more present in your personal and professional life.


So, the next time you feel the pressure to keep going, consider the power of a short break. Step

away, breathe, move, or simply be still. Those 10 minutes might just be the reset you need to

approach your work—and life—with renewed energy and focus.

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