How to Take a Break, Leaving You Feeling Refreshed & Energized

Picture this–you are sitting at your desk at your internship, missing the sunshine and yearning to stand up from your uncomfortable chair for a change of environment.

You may think to yourself–if only I could go back in time to when I had recess (or naptime). Okay, maybe not, but there are many benefits of intentionally taking a break.

Here are our top five tips to restructure your routine and remember to take breaks so that you can feel refreshed and ready to go.

1.  Get Your Vitamin-D Fix, and GET OUTSIDE!

There are many vitamins and nutrients that are crucial for the health of the human body which are often overlooked. One mystery vitamin, which helps maintain strong bones, improves your mood, and fights off illnesses, is obtained simply by getting outside! That vitamin is Vitamin D.

Sitting in an office or a school for nearly an entire day with no breaks can be extremely draining, both mentally and physically. It is important for us to take a break outside in order to reduce stress, improve mental clarity, and provide a welcome change of scenery! Regular outdoor breaks not only enhance immediate well-being but can also improve long-term productivity and overall health.

2. Healthy Body, Healthy Mind

We all know the main benefits of physical activity, but what are the benefits of exercising when it comes to stress, academic burnout, and mental health in general? 

Exercise has many advantages beyond just lowering stress. Regular physical activity has been linked to mental capacity improvements such as memory, focus, and decision-making techniques, all of which are essential for success in the classroom.

Overworking the brain without sufficient rest can lead to cognitive overload, when your brain fails to process information correctly. This is the point where having quick, active breaks becomes key. Short bursts of physical activity might help your brain relax and rejuvenate when added to your study routine. Here are a couple helpful tips/ ideas to break up your studying; 

• Take walking breaks: Instead of staying at your desk or going to social media during breaks, go for a short walk around the block or campus. A 10-15 minute stroll can help tremendously with mental clarity.

• Try desk exercises: When you're short on time, there are still plenty of exercises you can do sitting at your desk, including upper body movements, stretches, leg raises, and more. 

3. Try the Pomodoro Technique

Are you a practical person? Do you think all of this sounds great but want to know how to apply it to your study routine?

Try the Pomodoro Technique. This technique uses time management to leave you feeling focused, rejuvenated, and ready to take on your next task. Originally coined by Francesco Cirillo in the late 1980s while he was in college, the name ‘pomodoro’ comes from the Italian word for tomato! You can learn more about the Pomodoro Technique here.

Want to try for yourself?

1. Pick a task

2. Set a 25-minute timer 

3. Work on the task until the timer ends 

4. Take a 5-minute break 

5. Repeat the process until the task is complete 

6. After four sets, or ‘pomodoros’, take a longer break of 15–30 minutes

4. TikTok Dopamine Cycle Got You Tired? Unmotivated?

Do you find that taking a “break” from homework to scroll your socials, never actually feels like a break? This is a very common feeling and according to the Journal of Behavioral Addictions, there is scientific evidence to back it up.

Authors Sanghoon Kang and Terri R. Kurtzberg ran a study in August of 2019 looking at 414 different participants who were asked to solve difficult anagrams while taking different types of breaks. Some were asked to take a ‘break’ from the anagram puzzle to add items on a shopping list either on paper, their phone or a computer screen. The results showed that the cell phone break did not allow the brain to recharge as effectively as the other types of breaks. 

Feel free to check out the original study here.

5. Utilize Your University Resources

Last but not least–there are many resources here at the U that you can utilize to feel refreshed and stress-free!

Like dogs? Chickens? Cats? The University’s PAWS (or Pet Away Worry and Stress) has it all (yes, there is a chicken named Hennifer)! They are all registered therapy animals that are available to help students feel stress-free. Find more on PAWS here. 

In addition, visit the ‘Effective U’ page on the University website to learn more about what stress is, the lifecycle stress scale, and ways to manage and ease your stress. You can even find relaxation exercises here–remember, healthy body, healthy mind!

Finally, studies show chatting with a friend can help relieve stress–ranting to a friend can provide you with a better perspective, lower stress levels, and even increase your happiness! As described in Healthline’s ‘How One Conversation With Friends Per Day Can Help Your Mental Health’, Thea Gallagher, PsyD, clinical assistant professor in the Department of Psychiatry at NYU Langone Health states, “Post-COVID, many of us still work from home and still have limited social contact. People have moved and changed. Lives are different. Finding places of connection are so important for mental health. Social connection and community have a large effect mitigating depression and anxiety.”