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Feeling mentally drained during your workday? Can't focus on the same task for long enough? You're not alone! The truth is—your brain also needs a break!

And we're not talking about checking your phone (which is probably the first thing we're tempted to do during a break). Instead, you should engage in activities that can clear and refresh your mind by activating other brain areas besides those used for work.

As such, if you're looking for effective brain breaks for adults that can help you regain focus, reduce stress, and boost productivity, read on!

Key Takeaways

• Brain breaks help consolidate learning, prevent burnout, and boost efficiency. You can use the Pomodoro Technique to schedule your breaks if you struggle with time management.

• Neurofeedback with Mendi offers a next-level brain break for adults. It temporarily clears your mind and boosts your productivity, at the same time fostering long-term cognitive improvements.

• Movement, mindfulness, and creativity are the best brain breaks for adults. Engage in activities like stretching, deep breathing, or doodling to activate different parts of the brain for optimal performance.

• Other excellent brain breaks for adults include the Rainstorm activity, origami, Superbrain yoga, brain teasers, and head massages.

12 Brain Breaks for Adults that Will Improve Your Workday!

Have you ever heard of the Pomodoro Technique? It requires you to focus on a work-related task for 25 minutes and then take a short break of 5 minutes to rest. Although this technique is primarily used for time management purposes and to avoid procrastination, it also works because it allows the brain to rest.

Leonardo G. Cohen from the NIH's National Institute of Neurological Disorders and Stroke argues that "wakeful rest plays just as important a role as practice [...]. It appears to be the period when our brains compress and consolidate memories of what we just practiced."

Furthermore, taking regular brain breaks can actually boost productivity, although this may sound counterproductive at first thought. "Our brains are like sponges," states psychologist Scott Bea, and "can only soak up so much information before they're saturated, then they have to dry out a bit."

Moreover, taking mental breaks doesn't really mean your brain experiences complete downtime. The secret is that these activities activate regions of the brain responsible for other important processes besides focus and information processing, such as the default mode network (DMN), which can feel refreshing and prevent mental fatigue.

Now that we understand how important it is to take regular brain breaks, let’s explore some effective brain break ideas for adults! You can incorporate them into your daily schedule, practicing them every 30-60 minutes, depending on your work/life routine.

1. Try 3-Minute Neurofeedback Sessions

Want to try a 3-minute brain break for adults that can clears your mind, boost your productivity and, at the same time, improve cognitive function long-term? Try neurofeedback! While this is, in fact, a brain training technique, it certainly doesn't feel like one, especially with Mendi! But let's take it from the beginning—what is neurofeedback?

Neurofeedback is a training technique that leverages the brain's neuroplasticity to reinforce positive behaviors. It is a science-backed method for optimizing brain function through real-time feedback on brain activity. Now, it doesn't really sound like a brain break, right? That's where Mendi comes in.

The Mendi headband is a state-of-the-art neurofeedback device that connects to our app, where you need to play a game. By playing a game we really mean just clearing your mind and looking at the ball on the screen. It feels much like meditation, helping you stay grounded in the present moment. When your mind is clear enough, the ball on the screen rises, reinforcing this positive state. If you start thinking about something else, the ball goes down, informing you that your mind is not resting!

And the greatest thing about these brain breaks with Mendi? They can only take 3 minutes! This brief activity can refresh your brain, boost your energy levels, and enhance performance in tasks that require sustained attention. At the same time, if practiced regularly, it can improve overall cognitive functioning and mental well-being, enhance emotion regulation, and reduce stress levels. A win-win situation!

2. Take Physical Activity Breaks

Moving your body is an excellent method to give your mind and brain a break! Plus, it also increases blood flow and relaxes your muscles, which is of the essence if you don't move too much at work. But it also needs to be enjoyable, so choose an activity that would literally make you smile and feel content! Here are some you can try:

• Do desk yoga

• Go for a walk

• Stretch your body

• Try jumping jacks

• Do squats

• Dance around

Deb Lancashire, an educator with 40 years of experience, suggests another excellent brain break idea for kids that could work just as well for adults. It is, in fact, a coordination activity, and it's quite a fun way to give your brain a break! Here's what you need to do:

1. Touch your nose with your right index finger and your right ear with your left index finger.

2. Switch your hands, touching your nose with the left index finger and your ear with your right index finger.

3. Repeat this movement until you can switch your hands rapidly and with ease.

3. Do a Plank!

Planking might not seem like the best brain break at first, but many people swear by its energizing effects and mental health benefits!

Holding a 30-second plank can refresh your mind, improve focus, and even elevate your mood. It’s one of the quickest ways to get your blood pumping, and it requires zero equipment. Plus, planks are fantastic for core strength and posture—perfect for anyone spending hours at a desk.

Whether at home or work, a quick plank session can leave you feeling recharged and ready to tackle your next task! If you’re worried about looking odd doing this in the office, don’t be surprised if your colleagues start joining in once they see the benefits!

4. Try Superbrain Yoga

Looking for more science-backed brain break ideas? Try Superbrain yoga! This mindful movement practice combines the power of breathing, physical movement, and acupressure to boost cognitive function, calm down the mind, and foster creativity. Here's how to practice Superbrain yoga:

1. Press your tongue firmly on the roof of your mouth.

2. Raise your left arm in front of you, fold it at the elbow, and reach for your right earlobe, holding it so that the thumb is on the outside.

3. Repeat with the right hand—it needs to be over the left hand when you're holding your left earlobe.

4. Inhale through your nose and squat slowly to a sitting position while holding your earlobes.

5. Hold the position for 2 seconds.

6. Rise to a standing position while exhaling.

7. Do at least 10 squats while keeping your hands in the same position.

5. Practice Breathing Exercises

Deep breathing techniques are great brain breaks for adults! They can significantly calm the nervous system and thus help maintain focus, especially in stressful situations. They can also regulate your heartbeat, blood flow, and blood pressure. Here are some breathing exercises you can try for a quick brain break:

• Diaphragmatic breathing. This is also called belly breathing and requires you to sit comfortably and take deep breaths through your nose, letting your belly fill with air. Then, breathe out through your mouth.

• Pursed lip breathing. It requires you to inhale through the nose for two counts, then exhale for four counts through your mouth while pursing your lips as if you're about to whistle.

• Lion's breath. It requires you to sit in a lotus position, inhale deeply through the nose, open your eyes wide, and contract the front throat muscles while exhaling through the mouth, making a lion-like sound.

• Alternate nostril breathing. It requires you to cover one nostril, inhale through the other, and then switch.

6. Engage in Mindfulness and Meditation

Mindfulness practices have been linked to decreased levels of stress and enhanced overall happiness, so they may be just what you've been looking for! And the best part about mindfulness is that you don't really have to do anything special to practice it.

You can, for example, practice mindfulness while having lunch. How? Just focus on this particular activity. Eat slowly and consciously. Taste the food—really taste it! If your mind starts wandering, gently bring it back to the present and refocus on your lunch. This is an excellent mental break exercise that grounds you and reduces mental fatigue. Moreover, you can also try different 5-minute meditation practices you can find online!

7. Doodle or Color

Take a few moments to quiet your brain with doodling or coloring—probably the most liked brain breaks for adults! Adult coloring books really work!

Doodling and coloring aren't just distractions—they can actually enhance memory consolidation, concentration, and creativity. They sharpen your attention to detail, lower cortisol levels, and even regulate blood pressure and heart rate, given their calming effect. If you want to go the extra mile, combine doodling or coloring with mindfulness by focusing on your breathing!

8. Try the Rainstorm Brain Break

The rainstorm exercise is a quick break primarily practiced in schools but works perfectly for adults as well. Here's how to do it:

1. Rub your hands together slowly.

2. Tap one finger on your palm repeatedly.

3. Tap all four fingers on your palm.

4. Clap your hands together.

5. Slap your thighs.

6. Stomp your feet.

Once you reach the big crescendo, reverse the activities to calm the storm down.

9. Laugh, Laugh, Laugh!

Laughter isn’t just a quick mood booster! Research suggests it can reduce stress, improve focus, and enhance overall well-being. When you laugh, your brain releases endorphins (feel-good hormones) and reduces cortisol (the stress hormone), which helps you feel more relaxed and refreshed.

Here are some ways to incorporate laughter into your brain breaks:

• Watch a short comedy clip. Find a stand-up routine or a funny video on YouTube.

• Listen to a comedy podcast. A 5-minute segment can do wonders for your mood.

• Share a joke with a colleague or friend. Social laughter strengthens relationships and boosts happiness.

• Recall a funny memory. Take a moment to relive a hilarious experience!

• Try laughter yoga. Yes, it’s a thing! This practice involves intentional laughter combined with deep breathing exercises to relax the mind.

Even just forcing yourself to smile or chuckle can trick your brain into feeling happier, so give it a try!

10. Make an Origami Figure

Origami isn’t just an art form; it’s also an excellent brain-break activity that promotes relaxation, improves focus, and enhances problem-solving skills. Engaging your hands in a creative task like paper folding activates different parts of the brain, providing a refreshing mental reset.

If you're new to origami, start with simple designs that take only 5 minutes, such as paper cranes, hearts, butterflies, boats, or lily flowers. You can find step-by-step tutorials online or use an origami kit if you prefer physical instructions. Want to make it more fun? Challenge a friend or coworker to fold the same design and compare results!

11. Give Brain Teasers a Chance!

Brain teasers are problems or puzzles that need to be solved just for fun! It may seem like they're putting your brain to work, but they're actually highly relaxing and can reduce mental exhaustion! They can also boost your creativity, problem-solving abilities, decision-making skills, critical thinking, and memory function, so gather your team and have some fun! Plus, brain teasers can also promote a healthier work environment!

Here are some fun and quick brain teasers to try:

• Solve riddles. Challenge yourself with a tricky question: e.g. What has to be broken before you can use it? (Answer: an egg!)

• Complete logic puzzles. Try Sudoku or crosswords for a few minutes.

• Tackle math challenges. Simple yet stimulating problems like What comes next in the sequence: 2, 4, 8, 16, ___? (Answer: 32!)

• Play word games. Play word association, anagrams, or a quick round of Wordle.

• Solve team-based puzzles. If you're in an office, engage coworkers in a rapid-fire puzzle challenge to make it social and fun.

12. Indulge in a Brief Self-Massage Session and a Snack

The internet is filled with 5- or 10-minute head/face massage sessions that are meant to relax your muscles. This can be really helpful if you're staring at a screen all day. Moreover, it can help you stay grounded and clear your mind as you work your way through the movements.

These massages can also help with headaches—you can even find tutorials designed specifically for migraine or tension headaches.

Once you finish your massage, have a healthy snack! Eat some fruits, nuts, or whole-grain crackers. And don't forget to hydrate! Without a doubt, self-care is extremely important for brain health!

Upgrade Your Brain Breaks with Mendi

Brain breaks aren’t just a luxury! They’re essential for maintaining focus, creativity, and long-term mental well-being. While traditional techniques like movement and mindfulness are effective, Mendi neurofeedback takes brain breaks to the next level!

The Mendi headband offers a cutting-edge way to optimize your focus, reduce stress, and enhance cognitive function—all in just a few minutes a day! So, if you're looking for a science-backed way to supercharge your brain breaks, give Mendi a try. Your brain will thank you!

Frequently Asked Questions

What are brain breaks?

Brain breaks are intentional pauses from work that help reset your mind and prevent fatigue, ultimately boosting your performance. So, taking a few moments to step away can really refresh your focus!

Are brain breaks good for adults?

Brain breaks are definitely good for adults! Everyone needs a few brain breaks a day to boost their cognitive function and relieve stress, which ultimately enhances productivity and mood. Taking short pauses helps refresh one's mind and fosters creativity too. Try incorporating brain breaks into your routine, and you'll notice improvements!

What are the 5-4-3-2-1 brain breaks?

The 5-4-3-2-1 brain break requires you to do five different movements in descending order. You can try any movement you like—jumping jacks, squats, hops, and others.

What is a fun movement break for adults?

A fun movement break for adults is the Rainstorm activity, which requires you to rub your hands, tap your fingers on your palm, clap your hands, clap your thighs, and stomp your feet!

What are some effective brain break activities?

You can refresh your mind with a mix of physical activity breaks, deep breathing exercises, or even quick games and puzzles. Doodling or meditation can also do wonders to recharge your focus!