Australians are working longer hours than ever before. With that much time spent on work, it’s no surprise that many people feel mentally drained by the afternoon. But the real issue isn’t always the work itself—it’s how we take breaks.
Most people squeeze in a quick scroll on their phone or grab a snack between tasks. These habits can pass the time, but they don’t always leave you feeling refreshed. A well-spent break can help support your overall well-being and help you stay mentally alert throughout the day. You don’t need expensive tools or major changes—just a few small habits can go a long way in helping you feel recharged.
In this article, you’ll find simple ideas to help you use your breaks more effectively.
Set Up a Small Break Spot at Home or Work
Having a dedicated spot for short breaks can make it easier to step away from work. You don’t need much space—just a comfortable chair, some natural light, and maybe a book or journal. This spot should feel different from your workspace and feel inviting rather than task-focused.
If you’re in an office, even a quiet corner with minimal distractions can be useful. Over time, taking breaks in the same area can help your mind associate that space with rest. It’s a simple way to support balance during a busy day.
Some people also use this time to enjoy a cup of tea, a small snack, or a moment of quiet. Others include a health-friendly supplement as part of their daily routine. USANA Health Sciences offers a variety of nutritional products that may support general well-being when combined with a healthy diet and lifestyle.
Whatever you include in this break space—whether it’s calming music, a favourite magazine, or just time to pause—it should help you feel more relaxed and ready to ease back into your day with focus and calm.
Step Outside for a Breath of Fresh Air
Spending a few minutes outside can help clear your mind and refresh your energy. You don’t need a full hour or a long walk—just stepping out onto your balcony, backyard, or a nearby footpath can help. The change in setting gives your mind a break from screens and indoor spaces.
If you’re near a green area, that’s even better. Natural settings can offer a sense of calm without much effort. If you’re in a city or apartment block, sunlight and a fresh breeze can still make a big difference. Taking these short outdoor pauses during the day can support a more relaxed and focused mood when you return to your tasks.
Stretch and Move in a Way That Feels Good
Physical movement doesn’t have to mean exercise. If you’ve been sitting or standing in one position for too long, even small stretches can help you feel more at ease. Roll your shoulders, reach your arms overhead, or do a few gentle twists.
Walking around your home or office for five minutes can also support circulation and give your muscles a chance to reset. These small actions help break up long periods of stillness, which is common in many work environments today.
Take a Short Break From Your Screens
Many people spend hours looking at screens without realising how it affects their focus. Giving your eyes a rest—even for just five minutes—can help you feel more present. Try looking away from your monitor and letting your eyes settle on a faraway point.
If you can, leave your phone in another room during your break. Doing so helps your brain truly disconnect, even for a short time. This type of break can support mental clarity, especially during busy days.
Try a Simple Breathing Exercise
You don’t need a quiet room or special tools to focus on your breathing. Just sit comfortably and breathe slowly for one to two minutes. One easy method is to breathe in through your nose, hold it for 3-4 seconds, and exhale through your mouth.
This short breathing pattern is easy to remember and can support a calm and clear mindset. Use it during your break to feel more centred before getting back to work or study. You might find that a few focused breaths help you return to your tasks with a greater sense of ease.
Listen to Sounds That Help You Unwind
Listening to music or calming sounds during a break can help shift your mood. Soft background tunes, nature recordings, or even quiet instrumental playlists can create a peaceful atmosphere. It doesn’t need to be music with lyrics—some people find the sounds of rain or ocean waves more relaxing.
You can play music through your phone or use headphones to block out background noise. If you work in a shared space, this can help create a personal moment of calm. Listening to something pleasant can support relaxation without needing to change much about your environment.
Use Your Hands for Something Simple and Fun
Doing a small activity with your hands can help your brain shift gears. This can include sketching, light doodling, arranging items on your desk, or even tending to a small indoor plant. These tasks don’t require much thinking, but they offer a different kind of focus.
When you engage your hands, your mind often relaxes. That small change in activity can support a refreshed mindset before returning to your day. The goal is to keep your hands active without feeling like you’re doing work.
Have a Quick Chat with Someone Nearby
A short conversation with a friend, colleague, or family member can lift your spirits. It doesn’t have to be about work. Talking about your weekend plans, the weather, or something you saw online can help break up long periods of silence or solo focus.
Social interaction can support a sense of connection, especially if you’re working from home. Even a five-minute chat can make a difference. If no one is around, sending a quick message to someone you enjoy talking to can have the same effect.
Taking regular breaks throughout the day can help support a more balanced and calm routine. By stepping outside, listening to music, moving your body, or simply taking a few deep breaths, you give yourself time to reset. These small actions can make your day feel more manageable and enjoyable.
Making time for breaks is not a luxury—it’s part of maintaining your well-being. Choose the ideas that feel right for you and create habits that support how you want to feel during the day. With a bit of planning, your breaks can become moments that help you stay focused and feel refreshed.
