Wellness & Leadership Research

The Science of Micro-Breaks: How Small Pauses Improve Big Decisions

From Playgrounds to Snacktime: How Adults Can recharge like their Own Kids’ Micro Breaks”

The Science of Micro-Breaks: How Small Pauses Improve Big Decisions

In our new Elementary school, my daughters get two recesses and a snack break at school. It’s a simple part of their day that seems like common sense—give little kids time to move, and recharge, and they come back to class more focused.

This made headlines–there’s real science behind this. CDC research has proven recess improves memory, attention, and concentration, help students stay on-task in the classroom, and improve social development.

Inc magazine shared the importance of adult work week recess, too. If over 70% of meetings are considered unproductive, reducing meetings one day a week for timeblocking can feel like a mental break we need.

As adults, we tend to believe that relentless focus equals productivity, but there is a different reality. Micro-breaks—small pauses that last anywhere from 30 seconds to minutes—can dramatically improve our decision-making abilities critical for problem solving.

Micro-Breaks Matter

When we linger on demanding tasks for long periods, our brains experience decision fatigue. Essentially, the quality of our decisions declines as our cognitive resources get depleted. Micro-breaks act as a reset, restoring our mental resources.

We are interrupted approximately 60 times a day and it takes 20 minutes to recover from the thoughtless phone grabs, incoming requests or overhearing conversations. Getting work done well is critical to getting that mighty title and paycheck, so recovery, like a professional athlete is a must have.

In one study published in the Journal of Occupational Health Psychology, researchers found that employees who took regular micro-breaks reported higher levels of job satisfaction. Like our kids after a snack break, brief mid day pauses also improve task accuracy when compared to employees who powered through without breaks.

The Neuroscience Behind Micro-Breaks

From a neuroscientist desk, breaks give the brain time to shift from the task-positive network (responsible for focused attention) to the default mode network (associated with creativity and problem-solving). This shift allows us to make connections we might not have seen when we were hyper-focused on a single problem.

Additionally, breaks help regulate cortisol levels, the hormone responsible for Stress. Short pauses—even something as simple as standing up, stretching, or looking out the window—can lower cortisol and increase feelings of well-being. Like our kids after a snack break, brief mid day pauses also improve task accuracy when compared to employees who powered through without breaks.

You are a better human with a break, and a snack, if we’re being honest.

How to Incorporate Micro-Breaks into Your Day

1. The 50/10 Rule: heads down for 50 minutes, then take a 10-minute break. Use this time to stand up, exaggerate your exhales while you roll your head in all directions or take a brief walk around your office floor.

2. Breathwork Reset: Take 1-2 minutes to focus on your breathing. Try inhaling for 2 counts, holding for 2 counts, exhaling for 2 counts, on repeat. Use a mantra of “I am calm” or “I will get this done well” as you hold your breath.

3. Movement Breaks: Integrate simple movements like seated Yoga, breath of joy, shoulder rolls, neck stretches, or even a quick set of squats. Release tension and increase blood flow to the brain as your body somatically releases stress.

4. Visual Refresh: turn away from your screen, put down your phone and focus on something to look forward to later that day or month. This reduces eye strain and helps refocus your mind in a positive way.

5. Snack: Grab a snack to fuel your body, enough said!

Micro Pauses, Big Energy

Just as kids return from recess more energized and ready to learn, we can return from micro-breaks better equipped to make sound decisions and handle complex tasks. In a world that glorifies busyness, the science is clear—those small pauses can lead to big improvements in our productivity, creativity, and work happiness.

So, the next time you find yourself staring blankly at your screen or struggling to make a decision, remember: sometimes the best thing you can do is take a break.

Lynn Mull Holistic Career Coach & Author

Career Coach | Author | WellNess Advisor | Reiki Master
I offer Clarity through Reiki healing sessions, and Holistic Career Coaching and Facilitating Teams to professional wellness. I use various tools and methods to speak, write, and provide 1.1 counsel to move out of the stuck into the actions that help you or your teams reach their goals.I found my way because I had to create it.
As a working parent and a sandwich caregiver in my early 30s, I understand the pressures to keep going, provide for my family and prioritize everyone else’s wellbeing.

I looked in many corners and could not find one coach to break into my inner blockages and move my career until Reiki and a Career Coach got me there. We can be all the things to everyone, but first, we must get aligned and intuitively move forward for our own .