Whether you are doing work for your school classes or your job, it is important you remember to take brain breaks. There have been numerous research studies completed. If you are interested in taking a look at those studies, I have attached the links at the end of this article.
No matter the scenario, brain breaks are beneficial. Some researchers suggest taking a break every 20 minutes while others say people can wait up to 90 minutes before taking a break. Personally, I think the interval time is dependent on each person’s unique learning style and ability to concentrate. Therefore, if you have a shorter attention span or just are not quite feeling determined on a given day, shorten your study time to 20 minutes. If you are feeling determined and energized, maybe shoot for 90 minutes.
Throughout my education classes, I have learned numerous brain breaks activities to get your gears grinding and get you back in action.
1. Stretch
Okay, so maybe this one seems obvious. However, this activity involves more than just cracking your back and heading back to work. For stretching to be productive in giving your brain a break, stand up, move around, and perform a variety of stretches.
2. 5 to 4
This activity involves standing up, touching all of your fingers to each wall. Begin by touching one finger to each wall in the room you are studying, then two fingers to each wall, and so on until all five fingers have touched each wall. For example, I would touch my index finger to all four walls. Then I would touch my index and middle finger to each wall. Then I would touch my index, middle, and ring finger to each well. I would continue doing this until all five of my fingers have touched all four walls. Hence the name, 5 (fingers) to 4 (walls).
3. Individual Catch
This brain break works requires a soft, foam stress ball and a wall that does not connect to a neighbor. Bounce the ball off the wall and catch it. Do this about 10 to 15 times.
4. Locksmith
If you are in your own home, open and close each door. If you have locks on your doors, lock and unlock them. This activity ensures body movement, fine motor skills, and concentration. If you are in a public area, such as a library, walk around the building and count every door you see. This still requires body movement and concentration, but it, unfortunately, lacks the fine motor skills aspect.
5. Cell Phone Apps
There are a variety of apps available for both Android and iOS users designed to help get your brain functioning to its fullest extent. Dexteria is an app that focuses on fine motor skills including tapping, pinching, and writing. Elevate is a brain training app containing over 40 mini-games. Word Searches, Sudokus, Mahjong, and Crosswords also have numerous downloadable apps for personal cell phones. All these apps take your mind off the task at hand and allow new movement in your hands rather than writing or typing. It is always beneficial to move around, so if you have a safe space to play these apps, try pacing across a room.
While it may absorb more time, brain breaks help people retain information longer and make better decisions. Research studies focusing on brain breaks and memory retention are linked here:
- “Rest Is Not Idleness: Implications of the Brain’s Default Mode for Human Development and Education”
- “Physical Activity, Fitness, and Physical Education: Effects on Academic Performance”
- “Imaging Brain Fatigue from Sustained Mental Workload: An ASL Perfusion Study of the Time-on-Task Effect”
- “EEG Alpha Activity is Associated with Individual Differences in Post-Break Improvement”
- “Rest on It: Awake Quiescence Facilitates Insight”
Many people have been guilty of procrastination and binge-studying. However, even if you incorporate brain breaks throughout your study or work sessions, remember other key elements to avoid burnouts and ensure productivity including drinking water, sleep, and nutritious foods. By taking care of your basic needs, the quality of your content will skyrocket.