Why proper breaks matter more now than ever
Most of us step away from our desks during the day to make a drink and take quick a break. However, I’ve asked 500 people and only 35% of them regularly take screen free breaks. So that means everyone else is stepping away from work for a pause with their phone in their hand at least some of the time.
But a break filled with scrolling, checking and consuming is not proper downtime as our brains aren’t getting the pause they are asking for. This doesn’t mean you can’t check in with what’s going on in the world, it simply means not every break should involve a screen. Because a real break is one where your mind gets to wander, settle or simply be. If our default break is scrolling news, checking social feeds or dipping back into email, then your mind isn’t getting the rest it needs. Passive scrolling in particular is linked to lower mood and higher stress.
The impact AI’s attachment economy is having
Now that AI is starting to be woven into almost every corner of our digital lives, the pull is even stronger. We are entering what many are calling the attachment economy - a world where people form emotional bonds with their digital tools. These systems are designed to be responsive, helpful and always available, which makes them incredibly useful but also incredibly easy to turn to for reassurance, answers or even comfort. The result is a deeper, more habitual reliance on our devices, especially during moments of boredom or fatigue.
At the same time, the constant drip of news, especially when consumed in short, frequent bursts throughout the day, has a measurable impact on our stress levels. Studies show that repeated exposure to alarming or fast‑moving news cycles can elevate cortisol levels, keeping the body in a low‑grade state of vigilance. When we fill every spare moment with headlines, updates and alerts, we’re not giving our nervous system the chance to settle. A break becomes another stressor rather than a release.
Screen free breaks help our focus
Research on digital fatigue and cognitive load is clear. Short, screen‑free breaks restore focus far more effectively than breaks spent on devices. And I know through the work I do with teams that once they start to introduce screen‑free breaks into their working day they feel less overwhelmed and better able to concentrate.
I have a phrase that I now live and work by: “Rest is strategy, honour your rest”. I’m as guilty as the next person of pushing through the day and feeling guilty about stepping off. But I’ve learnt over the years that rest is not indulgent. It is a biological requirement for good work. Even 5 to 10 minutes of wakeful rest time, with no new information coming in, supports sustained attention, mental recovery, mood regulation and creativity. It is so important that I’ve included it in my HARMONY Framework – R is for respecting rest.
A real‑life reminder of why breaks matter
During a recent team session I am delivering as part of a wider series of events, the client lead told me something that stopped me in my tracks. Someone who had attended the previous month’s session heard me speak about the importance of real breaks and took my tongue‑in‑cheek recommendation to buy a dog seriously! She wanted a daily, non‑negotiable reason to step away from her screen and get outside. Her own living, breathing reminder to respect rest.
So do what you need to do to start to introduce proper breaks in your day. Get yourself that dog you always wanted (!) or just make a personal commitment to try leaving your phone behind even just once today to make space for a real break. I promise, your mind will thank you.
Read more about my HARMONY Framework for positive digital habits and human‑centred AI adoption here.