Study Breaks To Recharge Without Getting Distracted

Studying, sitting with your books and reading for hours just to realise there wasn't much going in your head? You're definitely not alone. Most students and even working professionals can face “mental fog” when bombarded with material to read through. You might have the instinct to just keep pushing and get it all done however, you don't need to work hard but smart. In fact, research shows that powering through without rest may actually hurt learning. Don't treat well-timed breaks as a luxury, rather treat them as the science-backed hack they are. Taking timely breaks help recharge the brain, improve memory, and boost focus.

Now, encouraging you to take a break might not be that hard. But, what is hard is to find a way to take a break without getting distracted. Because we all know a 5-minute break to check your phone can easily turn into an hour of doomscrolling without you even realising. Let's understand why taking these small breaks is important and how to actually keep them “small”.

When we work or study for long stretches without rest, the brain's attentional resources get depleted. Studies have shown that short “micro-breaks” under 10 minutes can reduce fatigue and restore energy, leading to better task performance. Along with this, learning is not just about reading the material and writing it down. You need to give your brain time to properly absorb all the material.

In addition to this, a systematic review found that physical activity breaks even as short as 3–5 minutes, help students and workers sustain attention and concentration during prolonged tasks. Taking breaks also helps manage your mood. Taking small breaks helps regulate stress levels and boosts motivation.

Tips to help you take study breaks without getting distracted

1. Pomodoro technique

To simply put it: Study for 25 minutes, take a 5 minutes break. Repeat 4 cycles of this and then take a 15-20 minutes break. A recent study found that structured and scheduled breaks like Pomodoro improve mood and efficiency better than self-determined pauses. But too much math to follow? A quick google search and you can find an app or website to time this technique for you!

2. Take a dance break

A small dance break (or even break-dance) can do wonders for your brain when trying to replenish yourself during a study break. Any kind of physical movement has a positive short-term impact on cognition. 10 minutes of exercise or dance can improve your attention.

3. Micro breaks

If you don't want to go through the trouble of timing every work and break cycle (like the Pomodoro technique), keep it simple. Whenever you feel like it, get up and stretch. Take a sip of water to wake yourself up and keep yourself replenished.

4. Listen to music

You can listen to music not only when taking a break but also when you're working. Listening to music has been linked to improving overall health and reducing anxiety. In fact, picking a study playlist based on binaural beats can help with memory retention.

5. Setting timer

If you want the convenience of having timed breaks but don't want to over-complicate it, just use your phone. Set a timer every 30 minutes for a 5-minutes break. This can help prevent burnout and maintain good level of productivity.

6. Look at greenery

If possible, step onto your balcony, look at trees, or water a plant. Studies in attention restoration suggest that exposure to nature even briefly, reduces mental fatigue and supports focus.

7. Do mindful breathing

A quick 2–3 minute deep-breathing exercise helps calm the nervous system and refresh the mind without overstimulating it.

8. Take a power nap

AIIMS-Patna researchers found that a 10–20 minute nap can enhance cognitive performance in tasks requiring calculation and focus. Just be sure to keep it short to avoid grogginess.

If you want to study smarter, not harder, make breaks your ally. They prevent burnout, consolidate learning, and keep motivation alive. The key is to plan them intentionally and choose activities that recharge your mind instead of distracting it.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Wendsche J, Lohmann-Haislah A. A meta-analysis on the effects of micro-breaks on performance, well-being, and work-related outcomes. PLoS One. 2022.

Masini A, Marini S, Gori D, Leoni E, Rochira A, Dallolio L. Evaluation of active breaks at school for improving cognitive performance in students: A systematic review. Int J Environ Res Public Health. 2021.

Ma JK, Baumeister RF, Karremans JC. The benefits of short frequent activity breaks for cognitive functioning. Front Hum Neurosci. 2024.

Zacher H, Rudolph CW. Why breaks matter: A review of break research in organizational psychology. Front Psychol. 2023.

Bennett AA, Bakker AB, Field JG. Planned versus self-determined work breaks: A controlled experiment. J Occup Health Psychol. 2023.

Centers for Disease Control and Prevention. Physical Activity and Brain Health. 2021.

All India Institute of Medical Sciences (AIIMS) Patna. Power nap enhances cognitive performance, study findings. 2022.