How to Take a Brain Break: Recharge, Refresh, and Refocus

In this fast-paced world, we all need to take a break sometimes, especially our brains. Our brains are not designed to be on 24/7 without any rest. It is crucial to give it a chance to recharge, rejuvenate, and refocus. In this article, we will share the importance of taking a brain break, what you need to do, and how you can do it in just five minutes.

The Pomodoro Technique

According to Jim Quick, a brain coach, if you are studying or working, it helps to take regular interval breaks. There is a dip in concentration and focus after about 25 or 30 minutes, which is approximately the span of a sitcom. They call it the Pomodoro Technique. Taking breaks not only gives your brain a chance to recharge and rejuvenate, but it also creates more primacies and recencies. Primacy means you tend to remember something at the beginning, while recency means you tend to remember something at the end. By taking breaks, you create more primacies and recencies, allowing you to learn and remember more information.

The Three Things You Need to Do During Brain Breaks

So, what do you need to do during your brain breaks? Jim Quick recommends three things you can do in no particular order.

  1. Breathe: When you are fatigued, have mental fog, or lack clarity, part of it is because your brain requires 20% of the nutrients and oxygen despite only being 2% of your body mass. Give yourself the gift of oxygen and deep breathing.
  2. Hydrate: When you are dehydrated, you have more water, increasing your reaction time and thinking speed by approximately 30%.
  3. Move: The primary reason we have a brain is to control our movement. When our body moves, our brain grooves. You create brain-derived neurotropic factors (BDNF), which is like fertilizer for your brain. Even when you’re listening to an audiobook or a podcast, taking a walk or using an elliptical, or treadmill helps you remember the information better.

The Benefits of Juggling

One of the exercises that Jim Quick recommends is juggling. Did you know that juggling can make your brain bigger? A study conducted at Oxford University showed that juggling creates more white matter in your brain. Juggling is an excellent way to train your brain and increase your reading ability. Train readers expand their peripheral vision, enabling them to read faster. Similarly, when you’re juggling, you relax your sense of sight to take in more information, expanding your peripheral vision.


In summary, taking a brain break is essential for your productivity and well-being. Giving your brain the gift of oxygen, hydration, and movement can make a significant difference in your concentration, focus, and memory. Additionally, juggling can be an excellent exercise to increase your peripheral vision, brain size, and reading ability.

Remember to take a break every 25 or 30 minutes and give yourself five minutes to recharge, refresh, and refocus.