According to Harvard Research
Evidence-Based Break Strategies
Research from Harvard, Stanford, and organizational psychologists demonstrates that strategic breaks significantly improve productivity, creativity, and well-being.
Most founders and leaders view breaks as a luxury, something to squeeze in when there's time. Research tells a different story: breaks are essential for sustained high performance.
Studies show that the brain can only focus intensely for 90-120 minutes before performance degrades. Working through fatigue doesn't demonstrate dedication, it demonstrates poor self-management and leads to diminished decision-making, increased errors, and eventual burnout.
Duration: 1-5 minutes
Frequency: Every 25-30 minutes
Purpose: Reset focus, prevent eye strain, reduce physical tension
Duration: 15-30 minutes
Frequency: Every 90-120 minutes
Purpose: Recharge mental energy, boost creativity, maintain well-being
Duration: Half-day to weeks
Frequency: Weekly, quarterly, annually
Purpose: Full mental and physical restoration, prevent burnout
Leaders set the tone. If you never take breaks, your team won't either, regardless of what you say.
For those working at screens (most of us), the American Academy of Ophthalmology recommends:
Every 20 minutes, look at something 20 feet away for at least 20 seconds.
This simple practice reduces eye strain, headaches, and fatigue from prolonged screen use.
Not all breaks are created equal. Research shows the most restorative breaks share these characteristics:
| Effective Break | Ineffective Break |
|---|---|
| Physical movement (walking, stretching) | Scrolling social media at desk |
| Nature exposure (even looking at plants) | Switching to different work tasks |
| Social connection (brief chat with colleague) | Eating lunch while working |
| Complete mental detachment from work | Checking work email on phone |
| Mindfulness or breathing exercises | Worrying about work during break |
Quality breaks improve productivity and prevent burnout. Leaders who model healthy break habits create more sustainable, high-performing teams. Rest is not the opposite of productivity, it's the foundation of it. Schedule your breaks like you schedule your meetings.
