The power of pause

How stopping during the day actually leads to a more productive day

When you're swamped, taking breaks can feel counterintuitive and even guilt-inducing. At K-State Olathe, we understand that students and professionals face mounting pressures to constantly stay engaged. But stepping away from your work or studies is one of the smartest things you can do to improve performance.

Why Breaks Matter

Research consistently shows our brains aren't designed for marathon focus sessions. When we work or study continuously without breaks, cognitive performance deteriorates, attention wavers and the ability to retain information plummets.

During breaks, your brain doesn't shut off. It actively consolidates information, transferring what you've learned from short-term to long-term memory. Students who take strategic breaks between study sessions consistently outperform those who cram continuously. Breaks also enable diffuse thinking, allowing your brain to make unexpected connections and approach problems from new angles.

Beyond cognition, continuous work increases stress hormones, leading to burnout and anxiety. Regular breaks provide essential mental recovery time while reducing physical strain from extended sitting and screen time.

How to Take Better Breaks

Not all breaks are created equal. Scrolling through social media doesn't provide the cognitive reset your brain needs. Here's how to optimize break time:

• Use the Pomodoro Technique: Work in focused 25-minute intervals followed by five-minute breaks. After four cycles, take a longer 15- to 30-minute break. This technique works well for challenging coursework or complex projects.
• Move your body: Physical movement increases blood flow to the brain, enhancing cognitive function. Even a brief walk or simple stretches make a difference. At K-State Olathe, step outside for fresh air between classes or meetings.
• Change your environment: Visual monotony contributes to mental fatigue. Shift your gaze to something distant, move to a different room, or step outside to reset your attention. If you've been studying in the same spot all day, consider switching to one of K-State Olathe's many study spaces to give your mind a fresh perspective.
• Practice mindfulness: Just two to three minutes of deep breathing can reduce stress and improve focus.
• Hydrate and fuel: Dehydration and low blood sugar impair cognitive function. Use breaks to drink water and choose healthy snacks like nuts, fruit or whole grains.

Timing Your Breaks

Take breaks before exhaustion sets in. Waiting until you're drained means you've already lost productivity. Our brains naturally work in roughly 90-minute cycles, so align breaks with these natural rhythms. Don't skip lunch and treat breaks as non-negotiable appointments.

Making It Work

Whether you're a student balancing coursework with work and family or a professional pursuing continuing education, strategic breaks can transform your experience. Schedule breaks between classes to review notes or decompress. Remote workers should be especially intentional about breaks since boundaries blur at home.

Remember: Rest is productive. Work accomplished after a good break will be higher quality, more creative and completed more efficiently than work produced through fatigued grinding.

At K-State Olathe, we're committed to supporting the whole person. The next time you feel guilty about stepping away, remember that the pause isn't the opposite of productivity. It's the foundation of it.