Want To Get More Done? Take a 5-minute Brain Break!

Imagine you’re walking on the beach, feeling the pull of the waves on your gritty feet, feeling the orange glow of the setting sun on your face, and allowing your mind to wander aimlessly. In this state, you may find yourself lost in thoughts, gazing at the waves, and simply enjoying the serene environment without actively engaging in deep thinking or problem-solving.

This is what we call the diffused mode of the brain, where your brain goes for a break. It’s a more laid-back, daydreamy mode, when you’re not thinking as hard.

Now, let’s shift to another scenario: You’re at your office, trying out a new software for your upcoming project. You’re in the focused mode, as you need to learn about this new format and then submit your project. You’ve been at it for hours now, but you gradually fade out, and the desired output still seems out of your reach.

Despite what you might believe, it’s often necessary to work in the diffuse mode to solve new problems before the deadline. Over time, your brain stops registering an object if it continues to be seen, heard, or felt.

During those frustrating moments when the expected results for your project seem tangible, yet stay intangible, it’s best for you to take short brain breaks to stay focused. You know that feeling! Even watching your favorite Brown Skin Girl by Beyoncé doesn’t seem to do the trick. So, you decide to go for a coffee break, but that doesn’t work either.

At times when your brain needs a break from the focused mode, it’s best to enter the diffused mode, even for as little as 5 minutes.

During this mode, it’s beneficial to move your body, stand up, or stretch. You can also walk around and engage in conversations with people you come across, or stroll while answering your phone. Another option is to gaze out of your office window for a while, making use of your brain break.

Here are a few brain break ideas put together by MyFatDiet. Go ahead and try each one of them until you find the one that suits your style.

Apply the 52/17 rule!

A study shows that the top 10% of most productive workers didn’t put in any extra hours over the rest of the workforce. They literally took a 17-minute break for every 52 minutes of work. It might be more productive than using 90-minute work sessions or the Pomodoro method.

Try the Pomodoro technique!

Set a timer for 25 minutes, work on one task with all of your focus, and then take a 5-minute break. So just get up to stretch or go for a short walk outside, stop to chat with coworkers, socialize at work, walk over to the window and sip some water while seeing what’s going on outside, or go to the loo every few hours. Go for a 30-minute break after 4-full cycles. Or simply divide the day into 2-hour chunks separated by 30-minute breaks

Work for 90 minutes and take a brain break for 20 minutes!

If the Pomodoro method simply doesn’t give you the time you need to solve a problem, the 90-minute work block is an alternative method that allows for longer working periods. According to research, the brain can function optimally for 90 minutes before running out of steam; after that, it requires a 20-minute break.

Make your brain breaks better with Functional Exercises!

For a long time now, the term “functional exercises” has been in vogue. Imagine, if you only have five minutes to dedicate to exercise, you might be tempted to give up. It might not seem worthwhile to put on a sports shirt and lace up your sneakers to perform such a brief workout.

According to a study, even the tiniest amounts of functional exercises throughout the day can make it easier for you to carry out your daily tasks. Squats, for example, are the king of all leg exercises. You can’t avoid the squat no matter how hard you try. You squat every time you get out of a car, use the loo, or simply sit in a chair. Lunges, the queen of all leg workouts, makes climbing stairs easier. Your tush and legs can also be shaped, toned, and firmed up with lunges.

Here are a few functional exercises to make the most of your 5- to 30-minute brain breaks. They involve a greater number of muscles, which uses up more energy. For a more useful and fat-burning workout, try incorporating as many as you can into your routine.

Repeat as many times as feels comfortable and at a pace that suits your body. For a 30-minute workout, perform up to 3 – 5 sets of each move — and see how you feel.

Squat and Reach

Inhale deeply as you sit back into your deep squat. Be careful not to let your knees go past your toe line. Hold the position for 20 to 60 seconds while extending both arms forward. Exhale, then bring your body slowly back up by pressing through your heels.

High Lunge (Right)

Align your right knee align on top of the right ankle. When you exhale, pull your lower abs in as you ground through your feet. Then, as you inhale, raise your arms up with your palms facing each other.

High Lunge (Left)

As far as it feels comfortable, step back with the right foot, heel off the ground, toes grabbing the floor. Stay in this pose for 3-5 breath cycles. Do 2 – 3 sets.

Half Forward Bend

Keep your fingers locked together, wrist turned outward. Now take a deep breath in and lift your arms so they are parallel to your shoulders. Pull your butt back towards the wall behind you as you exhale, bend your torso as far as you can, and do this. Take a breath, then raise yourself back to upright posture.

Side Lunges

Coming into a lunge, step your right foot wide to the side. You shouldn’t let your right knee extend past your right toes. Maintain a lifted chest and shift your weight to your heels. Then lunge sideways to the left, that’s one rep.

Triceps Stretch

Raise your right arm to the sky and bring your right palm down towards your left shoulder while bending your right elbow. With your left palm, press down on your right elbow and stretch. For 20 to 30 seconds, keep holding this stretch before switching arms.

You might want to move more slowly and not stress it if you’re pretty tight in one area. If something feels especially excellent, repeat and keep holding for as long as desired.