A 15 minute restorative break can shift your whole day. The science shows it lowers stress, improves focus, and protects long-term wellbeing.

STEP 1. Book the time in your calendar, set an alarm on your phone or GO NOW!

Benefit: Planning a restorative break reduces stress in the present moment, because your brain knows there will be time to recover later.

✅ How to: Protect 15 minutes in your schedule now. You can put it into your calendar under another name if that feels easier. A phone alarm can also be useful.

STEP 2: Move away from your desk and all screens; no computer, no phone

Benefit: Reduces visual and cognitive fatigue so your brain can actually reset.

✅ How to: Leave your phone in a safe place, out of sight. This helps prevent distraction during your break. Distraction numbs difficult thoughts, but it doesn’t help us process or recover.

It’s easier to take a break with a clear destination and time in mind - see step 3 below

STEP 3: Choose one simple action that often lifts your mood

Benefit: Changing our mood shifts our perspective and recharges focus

✅ How to: Walk to the shop, do a 10 minute loop around your building, pop to the local park, enjoy a drink in peace, have a nap - whatever feels appealing today.

STEP 4. Take one conscious breath and a drink some water

Benefit: Supports brain function and stabilises energy. Triggers the parasympathetic nervous system, lowering stress signals within seconds.

✅ How to: Inhale through your nose, hold your breath for 4 seconds, then a long slow gentle exhale through your nose. Feel your shoulders drop. Drink a glass of water.

STEP 5. Remember the brain only gets stronger during REST

Benefit: Rest strengthens the brain by activating neuroplasticity, allowing neural connections to repair, reorganise, and grow stronger after periods of focus.

✅ How to: View cognitive rest as vital for completing important work as focus and flow, just as darkness enables growth in plants and fields must lie fallow to remain fertile.

You are a good person. You’re doing your best. That’s enough. 😊