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

✅ 1. Step away from all screens; no computer, no phone

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

Tip: Its easier to take a break with a clear destination and time in mind - see below

✅ 2. Choose one simple action that often lifts your mood

Benefit: Changing our mood shifts our perspective and recharges focus

Tip: 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 works for you

✅ 3. Book the time in your calendar or set an alarm on your phone

Benefit: Activates the parasympathetic nervous system, lowering stress signals within seconds.

✅ 4. Drink water or have a small nourishing snack

Benefit: Supports brain function and stabilises energy.

✅ 5. Move gently for one minute

(Walk, roll your neck, mobility stretch)

Benefit: Clears stress hormones and boosts mental energy.

✅ 6. Remember the brain only gets stronger during REST

Benefit: Re-enters work with clarity instead of scattered attention.