Self-help program
5. Learn to take breaks and pace yourself
A contributing factor to increasing concentration difficulties is that the brain does not get enough calm time during the day to rest and process everything experienced.
Many people push themselves for long periods, even when concentrating feels difficult. Struggling against oneself can be frustrating and discouraging. In the end, one may give up and leave things unfinished. Tasks begin to pile up, and the barrier to keeping going gets even higher.
Take breaks even during short tasks
Even during a task that lasts an hour, it’s useful to plan at least one break. Even a 15-minute period that requires concentration can include a short pause.
In the following video (2:35), experts discuss how and why it’s good to plan breaks.
Effective breaks
Instead of pushing yourself, it’s better to pace your work and take breaks.
Don’t set overly ambitious goals or criticize and threaten yourself. Simply decide to get started on a specific task or part of it.
- Plan when you’re going to work on a particular task.
- Decide in advance how long you will work before taking the first break.
- Also decide the length of the break. Stick to it with a timer.
- Think about what kind of break would truly help you recover. Would it be rest, exercise, or something else to think about?
Tips for good breaks
Restorative
Allow your brain to genuinely recover.
Do something during the break that doesn’t require concentration.
Balancing energy levels
If you feel tired, could you, for example, do a few jumping jacks?
If you feel more restless, try calming breathing exercises.
Eye-friendly
Direct your gaze somewhere far away, if you can.
Encouraging exercise
Even a small activity that raises your heart rate can work wonders when concentration feels sluggish.
Take a quick trip to throw out the trash, or relax your shoulders with a short stretching routine.
Present-focused
What do you see around you, and how do you feel right now?
Don’t spend your break thinking about past worries or future challenges.
Often, things are actually fine in the present moment. Noticing this helps relax the body and mind.
Device-free
Refrain from spending your entire break in front of a device.
In the following video (2:13), experts give tips on what kind of activities during a break help them recharge.
What can working in timed blocks help with?
Tips for working in timed blocks
Try different work–break combinations flexibly
Planning work periods and breaks in advance helps you get things done. It can also prevent excessive immersion in engaging activities.
How long can you focus on something without losing your patience? At first, it might be five minutes, later perhaps 20. A stretch longer than 90 minutes is already too long.
Take breaks according to the task
How often you need a break depends on the task. You will likely be able to concentrate for a shorter time on a difficult foreign-language text than on preparing a presentation on a topic you enjoy.
Work that is going very smoothly should not be interrupted too often.
Consider the rest of your day
You should not schedule too many hours of highly demanding tasks requiring concentration into a single day.
Use tools and techniques
Make use of timers, apps, and other proven techniques.
Try the popular Pomodoro Technique, using the exercise provided below.
Exercise: the Pomodoro Technique
Why?
Breaks and timed blocks give your brain time to rest, which supports concentration. They can also help you get started on tasks and tolerate boring ones.
In this exercise, you will learn to pace your work and take breaks.
How?
Put your phone on silent or in another room. Close unnecessary tabs on your computer.
Keep a pen and paper nearby so you can write down irrelevant thoughts that come to mind while working. This helps you stay focused on the task.
Steps
- Choose a task to start with.
If the task is large, select a part of it. For example: “I will read the first chapter of the textbook.” - Set a timer for 25 minutes.
Use a digital timer or a Pomodoro app. If 25 minutes feels too long at first, start with shorter periods. - Work without interruptions until the timer rings.
- Briefly note or tell yourself what you accomplished.
This helps you see your progress and remember where you left off after the break. - Take a five-minute break.
Time this as well so it doesn’t stretch too long. Do something that helps you disconnect from work, such as walking around, going to the bathroom, or drinking a glass of water. - Start a new 25-minute work session.
- After completing four work sessions, take a longer break (15–30 minutes).
You can keep track of completed sessions with pen and paper. During the break, manage your energy levels—for example, by eating lightly, moving, or resting.
Later, you can adjust the time limits according to your preferences or the demands of the task.
You can find plenty of additional information and apps by searching for “Pomodoro” or “tomato technique.”
Plan
Where and when could you try the Pomodoro technique? Start with an easy task so you can get familiar with it.
Timing can feel cumbersome at first, but it becomes easier with practice.