The breaks that make you more productive: the Pomodoro technique, the ultradian rhythm and what a real break looks like
Many people work for hours without getting up from their desk, convinced that this way they'll finish faster. By the afternoon, they're reading the same email three times and getting simple things wrong. The paradox is well known in research: well-taken breaks aren't wasted time, they're part of the work.
In short
Attention can't stay at the same level for hours on end. Short, regular breaks restore your ability to concentrate and reduce fatigue at the end of the day. The Pomodoro technique proposes 25 minutes of work and 5 minutes of break. Other people work better in blocks of 60–90 minutes, followed by longer breaks, in line with what some researchers describe as the ultradian rhythm. The best breaks are screen-free: movement, fresh air, natural light, a few minutes of quiet or a conversation. Scrolling on your phone rarely rests you.
Why we need breaks
During concentration, the brain filters out distractions, holds information in working memory and pursues a goal. All of this uses up resources. After a while, the signs appear:
- you read without retaining;
- small, unusual mistakes;
- the urge to check your phone;
- tension in your shoulders and tired eyes;
- irritability.
Studies on breaks at work show that micro-breaks can reduce fatigue and support performance, especially in mentally demanding tasks.
A good break doesn't stop the work. It prepares the next hour of work.
The Pomodoro technique
Created by Francesco Cirillo in the late 1980s, the technique was named after a tomato-shaped kitchen timer.
How it works
- You choose a task.
- You set the timer for 25 minutes.
- You work only on that task until it rings.
- You take a 5-minute break.
- After four "pomodoros", you take a longer break, of 15–30 minutes.
Why it works
- a short interval is easier to start;
- the timer creates a small commitment;
- breaks are planned, not negotiated with yourself;
- you see progress in the number of intervals.
Who it's for
It's useful for tasks you keep putting off, for studying and for days with a lot of fragmentation. For deep creative work, 25 minutes may be too short, and the break can interrupt flow.
The ultradian rhythm and 90-minute blocks
Sleep researcher Nathaniel Kleitman proposed the idea of a "basic rest–activity cycle", of about 90 minutes, which continues during the day too. The evidence for a strict 90-minute cycle during the day is mixed, but the practical idea is useful: many people find that after 60–90 minutes of intense work they need a real break.
Psychologist Anders Ericsson, who studied exceptional performance, observed that elite musicians usually practised in sessions of no more than 90 minutes, with breaks in between.
How to apply it
- 60–90 minutes of focused work;
- 10–20 minutes of real break;
- 2–4 such blocks a day for your most important work.
What a real break means
Breaks that restore attention
- movement: a short walk, stairs, stretching;
- fresh air and natural light: even 5 minutes outside;
- nature: research suggests that looking at greenery restores attention;
- quiet: a few minutes with your eyes closed or slow breathing;
- conversation: a relaxed chat with a colleague, about something other than work;
- a snack and water.
Breaks that don't restore attention
- scrolling on social media;
- reading the news;
- checking email "just for a bit";
- switching to another work task.
These keep the brain in information-processing mode. The break becomes another task.
The 20-20-20 rule for your eyes
If you work at a screen, every 20 minutes look at an object about 6 metres away for 20 seconds. It reduces eye strain.
How to organise a day with breaks
- morning: two 90-minute blocks for important work, with a 15-minute break between them;
- lunch: a real break, away from your desk, ideally with a walk;
- afternoon: shorter, Pomodoro-style blocks for routine tasks;
- micro-breaks: get up every hour, even for a minute.
Breaks as a team
- meetings of 25 or 50 minutes, not 30 or 60, so there's time between them;
- a culture in which a lunch break isn't a sign of lack of commitment;
- leaders who take breaks and say so openly.
How NeuroFit complements your routine
If 5-minute breaks restore attention for an hour, a longer, scheduled break can help at the level of a week. NeuroFit by Emmanuel CliniX, in Bucharest, offers exactly that: a completely disconnected hour, without your phone, in an armchair.
- Focus (tPBM, neurofeedback, tDCS): before periods of intense work;
- Reset (taVNS, tPBM, CES): after weeks without real breaks.
Each circuit is set after a safety screening. The first experience costs 190 lei. Bookings: +40 790 099 070.
NeuroFit is brain wellness, not medical treatment.
Frequently asked questions
What is the Pomodoro technique?
It's a time management technique in which you work for 25 minutes on a single task, then take a 5-minute break. After four intervals, you take a longer break, of 15–30 minutes.
How often should I take breaks?
It depends on the task and the person. Many people do well with a short break every 25–50 minutes or a 10–20-minute break after 60–90 minutes of intense work.
What is the ultradian rhythm?
It's the idea of a cycle of about 90 minutes of activity and rest, proposed by researcher Nathaniel Kleitman. The evidence for the working day is mixed, but blocks of 60–90 minutes followed by breaks work well for many people.
Is scrolling on my phone a break?
Usually not. Scrolling keeps the brain in information-processing mode. Movement, fresh air, nature, quiet or a conversation restore attention better.
Brain wellness information. It is not medical advice and does not replace specialist assessment, diagnosis or treatment.