In today’s world, it often feels like there’s more to do than is humanly possible. How many times have you looked at the clock and thought, “I think I have time to get one more email out before [fill in the blank]”?

It can feel indulgent to take the breaks we need to rest, rejuvenate, and keep our energetic gas tank full—but more and more research supports the idea that taking breaks throughout the day significantly boosts performance.

The Science of Micro-breaks

Harvard Business Review recently analyzed more than 80 studies on the impact of micro-breaks on performance. The evidence was overwhelming: taking strategic micro-breaks throughout the day dramatically improves performance, productivity, and well-being.

Micro Doesn’t Mean Minor

These micro-breaks don’t have to be long—just 5 to 10 minutes can make a significant impact if you leave your desk or office and take a true mental time-out.

I have a timer on my computer that reminds me to take a break every 50 minutes. Sometimes, I’m enthusiastic—“Yay! Break time!”—and other times, I have to pry my fingers off the keyboard because I feel like I have more to do than I’ll ever get to in a day.

Rewiring Old Beliefs

As a Gen Xer, I was raised with a strong emphasis on work ethic and pushing myself to get as much done as possible. I’ve spent the last two decades trying to shed the “more is better” narrative that was drilled into me.

I still have days when I need to consciously move away from those old scripts and remind myself that taking micro-breaks actually makes me more productive than just pushing through.

How I Break

When I take a micro-break, I always leave my office. I stretch, grab some water, and try to spend a few minutes outside with the sun on my face, listening to the birds. If the weather isn’t cooperating, I at least go to the window and look out over my pond.

Doing this is like pulling into a metaphoric gas station and topping off. I feel instantly revitalized—and often, that little break sparks a new idea or, at the very least, renewed enthusiasm for whatever I’m working on.

️ Structuring Breaks Into Your Day

I strategically schedule all my coaching calls and meetings to be 50 minutes or less so I can take a purposeful break between each one. Nothing drains your energetic gas tank faster than back-to-back meetings or calls with no pause in between.

By taking micro-breaks between sessions, I show up grounded, prepared, and energized for the next conversation.

The Organizational Benefit

Organizations I’ve worked with that have shifted to 45- or 50-minute meetings instead of the traditional 60-minute format say their meetings have become far more effective. They start on time, stay focused, and are more productive overall.

Fuel Up to Fire On All Cylinders

If you want to keep your energetic gas tank full and your engine firing on all cylinders, I highly recommend implementing strategic micro-breaks throughout your day.

I’m curious—what do you do to keep your energetic gas tank full throughout the day? Comment below to let me know.