Are breaks at work worth it? For most people, yes. A review of 83 studies from Simon Fraser University found that breaks of 10 minutes or more can reduce stress and fatigue, and the researchers found no evidence that breaks hurt performance. The catch is that not every break helps. What you do, when you take it, and how long it lasts all matter.
This guide covers the pros and cons of taking breaks at work, what US labor law says about them, and simple break schedules you can try this week.
The Pros of Taking Breaks Throughout the Workday
The Cons of Taking Breaks Throughout the Workday
3 Productivity Tips for the Workplace
Summing Up
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The Pros of Taking Breaks Throughout the Workday
Breaks aren’t a reward for finishing your work. Research suggests they’re part of how good work gets done.
Increased Work Performance
Breaks don’t cost you output the way many of us fear. The Simon Fraser University team reviewed 83 studies on work breaks and found no evidence that breaks decreased performance. Some performance measures actually improved. The review focused on knowledge workers and was published in 2022, so results may differ for production-line or shift roles.
A short pause gives your attention a chance to recover, which is why a task often feels easier when you come back to it.
Breaks of 10 minutes or more can lower stress and fatigue, according to the Simon Fraser University review. The researchers also linked regular breaks to the following benefits:
Reduced physical discomfort and strain
Increased physical activity
Improved psychological and emotional health
Lowered stress and tiredness levels
Regular breaks encourage movement, reducing the risk of physical ailments like back pain, and help alleviate mental stress, contributing to a healthier work environment.
Reduced Fatigue
Consistent work without breaks can cause fatigue, decrease productivity, and increase the likelihood of errors. Taking numerous short breaks, or microbreaks, has been shown to help preserve high levels of vigor and alleviate fatigue.
Participants in a study reported that lunchtime breaks involving walks in the park or relaxation exercises led to better concentration and less fatigue in the afternoon. Relaxation exercises were also linked to lower levels of strain. This results in a more sustainable and productive work pace throughout the day.
Less Stress Between Meetings
If your calendar is a wall of video calls, this one is for you. In a Microsoft Human Factors Lab study of 14 people wearing EEG caps, stress-linked brain activity kept rising across four back-to-back half-hour meetings. When 10-minute breaks sat between the meetings, that activity stayed steady.
The sample is small, so treat it as a strong signal rather than a rule. The fix is still easy. End meetings five minutes early so everyone can reset before the next one.
Improved Creativity
A short walk can loosen up your thinking. In Stanford research, 81% of participants came up with more creative ideas while walking in one experiment, and a small boost lingered after they sat back down. The effect showed up on brainstorming-style tasks, not on every kind of thinking, so a walk helps most when you need fresh ideas rather than a precise answer.
Breaks help most when they’re intentional. Here’s where they tend to go wrong.
Ineffective Breaks
Not every break gives you the same lift. Scrolling social media is the classic example. Researchers found it can boost work engagement an hour later but lower creativity, so it’s a mixed bag. Staying at your desk to clear messages is worse, because your brain never switches off.
Nicotine breaks are another common pattern. They’re less common than they used to be, since 9.9% of US adults smoke cigarettes and 6.9% use e-cigarettes. Either way, a nicotine break isn’t the movement, fresh air, or social time that research links to better recovery.
Some examples of more effective breaks include:
Going for a walk
Stretching
Stepping outside for fresh air
Practicing breathing techniques
Socializing
Distractions
A 10-minute break can quietly turn into 30 when a hallway chat or a video rabbit hole pulls you in. Give the break an edge by setting a timer or choosing a clear stopping point, like the end of a coffee or one lap around the block.
Increased Workload Pressure
When deadlines pile up, breaks can feel like a luxury. People rush after coming back, which can bring more stress and sloppier work. Guilt makes it worse.
Flexibility helps. Employees who choose when to take breaks report less stress than those on overly rigid schedules. When people see breaks as useful, they’re also less likely to skip or shorten them. HR teams can support this by setting realistic workloads and making it clear that stepping away is normal.
What US Law Says About Breaks at Work
Federal law does not require employers to give you rest breaks or meal breaks, according to the US Department of Labor. The rules that do exist are as follows:
Short rest breaks of about 5 to 20 minutes that an employer chooses to offer count as paid work time.
Meal periods, usually 30 minutes or longer, generally aren’t paid time as long as you’re fully relieved of work.
Check out these three tips to help increase productivity in the workplace:
1. Implement Time Blocking
Time blocking involves scheduling specific blocks of time for different tasks throughout the day. This method helps in maintaining focus and reducing multitasking, which can enhance productivity. By dedicating fixed periods to particular activities, employees can manage their workload more effectively and ensure that important tasks receive adequate attention.
2. Try Out Different Break Techniques
Experimenting with different break patterns can help you find what fits your work. These are popular rules of thumb, not proven formulas, so treat them as starting points.
Technique
Work and break pattern
Works well for
Pomodoro Technique
25 minutes of work, 5-minute break
Admin tasks and work you tend to put off
52-17 Rule
52 minutes of work, 17-minute break
Steady desk work and writing
90-Minute Blocks
90 minutes of work, 20-minute break
Deep focus work
Microbreaks
1 to 5 minutes, several times a day
Screen-heavy days
Meeting buffers
5 to 10 minutes between meetings
Calendar-heavy days
If you have control over your schedule, adjust the timing to how you actually feel. Choosing your own break timing is linked to lower stress.
3. Engage in Movement and Stretching
Incorporating short physical activities or stretching exercises into the workday can significantly boost productivity. Movement helps reduce physical strain and increases blood flow, leading to improved energy levels and mental clarity. Simple exercises or a quick walk can refresh the mind and body, making it easier to return to tasks with renewed vigor.
Ready to take your productivity to the next level? Incorporate these tips and transform your workday!
Balancing breaks with work can be a game-changer for productivity and well-being. By understanding the pros and cons, you can tailor your break strategy to maximize benefits and minimize drawbacks.
Start refining your workday routine today and see the difference it makes in your performance and overall well-being! If you’re looking to connect productivity, well-being, and performance in a more structured way, it may be worth requesting a demo to see how leading organizations are doing it.
FAQs
How often should you take a break at work?
There is no single proven schedule. Popular patterns range from a 5-minute break every 25 minutes to a 20-minute break every 90 minutes. The right pace depends on your task. Workers who choose their own break timing report less stress than those on rigid schedules, so use these patterns as a starting point and adjust.
How long should a work break be?
Aim for at least 10 minutes when you can. The Simon Fraser University review found that breaks of 10 minutes or more reduced stress and fatigue. Shorter microbreaks can still help you shift posture and rest your eyes, and a meal break should be long enough to eat and step away from your work.
Are employers required to give breaks in the US?
Not under federal law. The Department of Labor says the Fair Labor Standards Act doesn’t require meal or rest breaks. Some states do, and when state and federal rules differ, the more generous one applies. Check your state labor department for the details.
Are 15-minute breaks paid?
Yes, under federal law, when your employer offers them. The Department of Labor treats short breaks of about 5 to 20 minutes as paid work time. Meal periods of 30 minutes or longer are generally unpaid if you’re fully off duty. Your state may have stricter rules.
What is the best thing to do on a break at work?
Move, get outside, or talk with someone about something other than work. Walking has some of the strongest evidence, and 81% of participants in one Stanford experiment came up with more creative ideas while walking. Socializing also helps when it isn’t forced.
Do breaks make you less productive?
Usually not. In a review of 83 studies, researchers found no evidence that breaks decreased performance. Breaks can backfire when they run long, when you return to a pile of catch-up work, or when the break itself is stressful.
Jeevithan K is a Senior Solutions Consultant at Engagedly with extensive experience in HR technology, customer success, product implementation, onboarding, and training. He specializes in helping organizations adopt B2B SaaS and enterprise AI solutions effectively. His expertise also includes project management, account management, process improvement, and translating complex product capabilities into practical solutions that deliver meaningful value for customers.
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