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Why taking breaks is essential for brain health

Julia Park

August 29, 2024

It’s time to ditch the guilt—taking breaks is good for your brain! Research shows that taking regular breaks can boost productivity, cognitive performance, and mental health, yet many of us still push through without resting, often leading to burnout.

One study revealed that one-third (33%) of participants skip breaks due to heavy workloads, highlighting the pressure many of us face. But prioritizing short breaks can make a significant difference in how we perform.

In this blog, we’ll explore the science behind why breaks are essential and how to make the most of them. We’ll also discuss how tools like our Muse Headbands, which have an impressive 92% accuracy in detecting perceived stress and 87% in detecting anxiety, can enhance your break time.

Signs you need to take a break

With a long to-do list, taking a break can feel counterintuitive. However, if you notice your mind constantly drifting or you’re struggling to think clearly, it might be a signal that you need a pause.

Here are some signs it might be time to step away for a bit:

Difficulty focusing: Concentration becomes a challenge and you find yourself easily distracted.
Hitting a wall: You feel stuck on a particular problem, unable to make progress.
Decision fatigue: Making choices feels overwhelming and you're second-guessing yourself more than usual.
Increased frustration: You notice your patience is wearing thin and you’re quicker to anger or irritation.
Physical tension: Your body feels tense and you’re finding it hard to take a deep breath.
Low energy: You’re running on empty and your energy levels are plummeting.
Difficulty staying on task: Your ability to stay focused on tasks is slipping and you’re procrastinating more.
Slower progress: It’s taking you twice as long to get half the work done.

The neuroscience of taking breaks

Studies have found that our brains work best when we give them time to relax.

Think of it this way: when you’re hard at work and deeply focused, your prefrontal cortex is in charge. This part of your brain is responsible for impulse control, focus, sustained attention, and decision-making, among other critical functions.

However, just like a car running low on gas, your prefrontal cortex can only work at full capacity for so long. Overuse leads to what researchers call “cognitive depletion,” where mental resources run low, and your ability to focus, be productive, and perform at your best begins to suffer

Samantha Artherholt, a psychologist and clinical associate professor at the University of Washington School of Medicine, suggests the key lies in brainwave activity. When you’re focused and working hard, your brain is likely in a beta brainwave state.

Artherholt notes, “What we’re learning is some of the same consolidation activities that happen in our brains when we’re asleep, which also occur when we rest.” This suggests that giving your brain time to rest in different brainwave states could improve its performance and help process new information.

With the Muse Headbands, you can tap into this fascinating process firsthand. The app's real-time brainwave visualization feature lets you see how your brainwaves change when you're working at your desk compared to when you're taking a break. It’s a powerful way to understand how your brain reacts to different activities, giving you the tools to optimize your work habits. Learn more about how this feature could enhance your daily routine.

Why breaks are important

Taking regular breaks is essential for brain health and overall well-being. According to the 2024 Muse Brain Health Report, Gen-Z reported the highest levels of stress and burnout among all generations—a clear indicator of the pressures many face today.

Recognizing the importance of breaks is crucial in stress management, increasing productivity, preventing decision fatigue, and restoring our attention spans. The Muse Brain Health Report highlights how essential it is to incorporate regular breaks into our routines to maintain a healthy brain state.

Here are some specific areas where breaks can make a significant difference.

Breaks and mental health

Taking breaks is closely linked to better mental health and greater mental resiliency. Skipping breaks can lead to increased stress and eventually, burnout—requiring significant downtime to recover.

One study found that surgeons who took 5-minute breaks every 30 minutes during stressful surgeries saw significant drops in cortisol levels (a stress marker) and reduced error rates without extending surgery time.

Another study from the University of Illinois revealed that call center workers in South Korea who took micro-breaks for activities like socializing or watching a video experienced improved mood and, in turn, better sales performance, particularly among those with initially low engagement.

Breaks and focus

Short breaks also seem to help restore and improve attention. For instance, a study compared the effects of a short break with different activities versus no break on student’s ability to focus. Students were tasked with monitoring planned train routes over railway lines for 45 minutes.

Regardless of the type of break, students who took a five minute break performed better than those who worked all the way through.

Breaks and performance

Research shows that timing breaks strategically can significantly boost performance in various areas, including school, work, and sports. A study involving Danish students found that test scores improved when taken 20 to 30 minutes after a break, equivalent to gaining 19 extra days of learning.

In another study, participants tasked with remembering four digits performed better when allowed brief breaks compared to those who worked continuously. These breaks helped prevent a decline in performance by refreshing attention and reducing mental fatigue. The same principle applies to athletes, where short breaks can be crucial for maintaining peak performance during training and competition.

Optimizing breaks for maximum productivity

When it comes to making the most of your breaks, a few key factors can help you leverage your downtime to your advantage.

1. Choose the right type of break

The way you spend your break can have different impacts on your well-being:

Low on energy? Try a short walk or step outside for fresh air and a change of scenery.
Feeling tired? A quick power nap can re-energize and boost alertness.
Super stressed? Relax with meditation or breathwork; research found just 5 minutes can make a difference.
Struggling to focus? Shift gears and socialize with friends or do something enjoyable.

2. Experiment with break durations

The optimal length of a break varies from person to person, so consider experimenting with different productivity techniques to find what works best for you.

Many people swear by the Pomodoro Technique—work for 25 minutes, then take a 5-minute break, with a longer break after four rounds. Others prefer working in 50-90 minute intervals. Pay attention to how you feel and adjust your schedule accordingly.

3. Enhance your breaks with Muse

To make your breaks truly restorative and boost your brain health, try meditating with a Muse Headband. Our EEG wearable provides real-time biofeedback, helping you understand your mental state and achieve deeper relaxation and clarity.

With 500+ guided and unguided meditations, you can tailor sessions to fit your needs and schedule. Our report found that Millennials who meditate daily experience a 24% improvement in brain health scores. Just a few minutes of meditation can reduce stress, enhance focus, and boost creativity, making your workday more productive and balanced.

Experience the benefits of mindful breaks and elevate your mental well-being—explore the Muse Headband today.