Hustle culture is alive and well, so the idea of taking a break to achieve more might not sit well until you look at the psychology and neuroscience. You see, brain breaks aren’t just for children in the classroom, though these are crucial too; they’re a clever way to boost productivity at work.

So, next time you’re locked into back-to-back Zoom calls, juggling deadlines and trying to maintain high professional standards, try an adult brain break. You’ll find it’s not just a luxury, but a cognitive necessity that helps super-charge your day.

In this blog, we’ll explore 25 adult brain breaks that work, why they boost productivity and how you can implement them into your workday successfully.

Why Take Adult Brain Breaks?

Research shows that the adult brain can maintain peak focus for only limited periods before attention and performance start to decline. It turns out that breaks can help restore focus, reduce mental fatigue, and even spark creativity. Whether it’s a quick walk, mindful breathing, or taking a break from a screen, these micro-breaks are productivity tools that are backed by science.

Physical Movement Breaks (5–10 minutes)

These adult brain breaks provide physical movement, which is so important for those of us who spend much of the workday seated behind a desk.

1. Stretching Routine

The first one is crucial for those of us sitting at a desk all day. Take the time to stand up and stretch your arms, legs, neck, and back to release tension. You’ll boost your circulation and reduce physical fatigue with this brain break!

2. Desk Yoga

You might not achieve a downward dog, but there is a series of seated stretches that will help you reset your focus. Try the following:

• Palms interlaced overhead – stretches your chest and shoulders.
• Seated twists – stretch the muscles along the spine.
• Side bends – stretch the side of your body from your hips to your armpits

3. Quick Power Walk

Take a brisk walk around the office (or home) to get your blood circulating and refresh your mind. Even just a five-minute brisk walk will help you feel more focused and productive.

4. Jumping Jacks

They’re not for everyone, but if you have the energy and the confidence, try some jumping jacks. This brain break gives you a quick burst of energy that sets your heart rate pumping and re-energises your body and mind.

5. Chair Squats

Stand and sit back down repeatedly, using your chair for support. This low-impact exercise stimulates blood flow without leaving your workspace.

Mindfulness & Mental Reset Breaks (5 minutes)

A few quiet adult brain breaks for times when you need to reset without movement or drawing attention to yourself. These exercises can be done at your desk or workstation discreetly.

6. Guided Breathing Exercise

Take deep breaths using the box breathing technique (inhale for 4 seconds, hold for 4, exhale for 4) to clear your mind and reduce stress.

7. Mindful Listening

Close your eyes and listen closely to the sounds that surround you at work. This can help ground you in the present moment.

8. 5-Minute Meditation

Pop in some earphones and access a free app like Calm to guide you through a short meditation session focused on relaxation.

9. Visualisation Break

Picture yourself in a peaceful place, whether you feel most at ease on a beach, in a forest, or on a mountain top. Just picturing yourself in tranquil surroundings helps lower your stress and reset your focus.

10 Body Scan Technique

Mentally scan your body from head to toe, noticing where tension may be held and consciously relaxing each muscle.

Creative & Fun Breaks (5–10 minutes)

When only a creative adult brain break will do, give these fun exercises a go. They’ll give you a boost to successfully (and productively) finish your day.

11. Doodle, Draw or Colour

Let your creativity flow by drawing or doodling on a notepad or using a calm colouring book for adults. This helps reset your mind and spark new ideas.

12. Brain Teasers or Puzzles

Solve a quick crossword, Sudoku, or logic puzzle to exercise your brain and shift your focus for a few minutes. You’ll be back to business with renewed focus in no time – we promise!

13. Watch a Funny Video

Take a few minutes to laugh! It’s the best medicine. Why not watch a light-hearted video or short clip online? Laughter is a proven stress reliever after all.

14. Journaling for 5 Minutes

Buy a beautiful journal that’s exclusively for writing down your thoughts, feelings, or ideas. You’ll be surprised how quickly you can clear your mind and improve focus when you return to work.

15. Try a New Skill (Learn Something Quick)

Learning is a lifelong adventure, so watch a tutorial on something new, whether it’s learning a few words in a foreign language or a simple craft. You could also give one of our micro-credentials a go, and boost your professional development while you’re at it!

Digital Detox Breaks (5–15 minutes)

We all need some screen-free time to recharge, so make sure you plan some digital detox adult brain breaks throughout your busy day.

16. Turn Off Screens for 10 Minutes

Step away from all screens, yes, that’s laptops, phones and tablets, for at least five to ten minutes during your workday to give your eyes and brain a much-needed break.

17. Step Outside for Some Fresh Air

If you can go outside for a few minutes, a breeze will boost your brain. A quick burst of fresh air can improve your mood and creativity.

18. Change Your Workspace

A change is as good as a holiday, right? So, rearrange your desk or change the view to give your brain a visual reset.

19. Phone-Free Break

So, if you can’t tune out from screens completely at work, try putting your phone away for a while. Switch to airplane mode for a break to avoid distractions and give your mind a chance to relax.

20. Nature Break

Look at nature photos or, even better, go for a walk in a park, and let nature work its magic. Green space is shown to reduce stress and improve mental clarity.

 

Social & Connection-Based Breaks (5–10 minutes)

If you’re feeling social, let that be your cue to connect with a friend or colleague who can lift your mood.

21. Chat with a Colleague

Take a brief, casual conversation with a coworker to bond and shift your mind away from work. This could even be a virtual coffee break.

22. Compliment Someone

Give a quick compliment to a colleague or friend. It boosts positivity and improves your mood.

23. Call a Friend

A quick, light-hearted call to a friend or family member can refresh your mind and improve your mental well-being.

24. Share a Fun Fact or Joke

Take a minute to share something fun and engaging with your coworkers to create a moment of connection and positivity.

25. Gratitude Moment

Send a quick thank-you message or email to someone who’s helped you recently, boosting both their mood and yours!

 

Develop Personal & Work Priorities

If you’re looking for a more in-depth solution to boosting your productivity, take a look at our Develop Personal and Work Priorities course. This micro-credential is designed to increase your performance by monitoring progress, analysing feedback, and continuously updating your work priorities to align with changing circumstances.

 

We hope you feel inspired to embrace the adult brain breaks you need to power you through your workday. But if you’d like more help with your professional development, contact one of our Course Consultants today on 1300 76 2221 or use Live Chat.