How to Take Intentional Breaks When Working from Home
Working from home has its perks - no commute, cozy clothes, and complete control over your schedule. But it also has a sneaky downside: it’s easy to skip breaks without realizing it.
You might think, “I’ll take a break after I finish this task.” But before you know it, hours have passed, your brain is fried, and you’re reaching for another cup of coffee just to stay focused.
Sound familiar?
Taking intentional breaks throughout your workday isn’t lazy - it’s actually one of the best things you can do for your productivity, creativity, and mental well-being. The key is to take the right kind of breaks so that you feel recharged, not distracted.
Here’s how to take intentional, effective breaks when working from home - so you can work smarter, not harder!
Schedule Your Breaks Like Appointments
One of the biggest mistakes you can make when working from home is waiting until you feel exhausted to take a break. If you don’t plan breaks ahead of time, they either don’t happen or turn into unintentional distractions (hello, 45-minute Instagram scroll!).
✔ Use a timer or planner to schedule your breaks just like you would schedule meetings.
✔ Try the Pomodoro Technique – Work for 25–50 minutes, then take a 5–10 minute break. Repeat.
✔ Set reminders on your phone or calendar to nudge you when it’s time to step away.
Example: If you’re working on a big project, set a timer for 50 minutes of focused work, followed by a 10-minute break. This way, you get into deep work mode but also give your brain the rest it needs to stay sharp.
Move Your Body (Even for Just a Few Minutes!)
When you work from home, it’s easy to spend hours sitting in the same spot without realizing it. But sitting too long can zap your energy, stiffen your muscles, and make you feel sluggish.
A little movement break can do wonders for your focus and energy levels.
✔ Stretch for five minutes – Try some neck rolls, shoulder shrugs, or a quick yoga flow.
✔ Take a short walk – Even pacing around your house can help!
✔ Do a 30-second “shake it out” dance break – Yes, really. It works!
Example: Set a rule: Every hour, stand up and move for at least 5 minutes. Walk around your home, do a few lunges, or step outside for fresh air. Your body (and brain!) will thank you.
Step Away from Screens
Not all breaks are created equal. If you step away from work just to scroll social media or binge-watch YouTube, your brain isn’t really getting a rest - it’s just shifting to another form of screen overload.
Instead, give your eyes and brain a real break by stepping away from screens entirely.
✔ Look out a window and focus on something in the distance to relax your eyes.
✔ Read a book or magazine (yes, an actual physical one!).
✔ Do a quick household chore like watering plants or tidying up - something mindless that lets your brain breathe.
Example: After an intense work session, take 10 minutes to sit outside and just listen to nature. No phone, no distractions - just a reset for your brain.
Fuel Your Body with a Snack Break
If you’ve ever worked through lunch or grabbed a sugary snack out of convenience, you know the crash that follows. Your body needs real fuel to keep you energized and focused throughout the day.
✔ Prep healthy snacks ahead of time so you’re not reaching for junk food.
✔ Eat away from your desk – Step into another room to fully enjoy your break.
✔ Hydrate! – Keep a water bottle nearby and make drinking water part of your break routine.
Example: Instead of mindlessly munching on chips while checking emails, take 10 minutes to enjoy a healthy snack like a smoothie, nuts, or fruit. It’ll leave you feeling refreshed rather than sluggish.
Change Your Environment
Working from home can feel stale and repetitive if you spend all day in the same spot. A simple change of scenery can re-energize your mind and boost creativity.
✔ Move to a different room for part of your workday.
✔ Step outside for fresh air – even if it’s just your balcony or backyard.
✔ If possible, work from a café or co-working space occasionally to shake things up.
Example: If you feel stuck or uninspired, take your laptop to a different part of your home for the next task. A fresh perspective can work wonders!
Take a Creative Break
Sometimes, the best way to reset your brain is to do something creative that has nothing to do with work. Creative breaks help you relax, reduce stress, and boost problem-solving skills.
✔ Doodle, journal, or color – even if you’re not an “artist,” it’s just for fun!
✔ Play an instrument or listen to music – music can instantly shift your mood.
✔ Try a quick DIY craft – something small that brings you joy.
Example: Instead of using a break to scroll your phone, spend 10 minutes journaling or sketching. You’ll feel mentally refreshed and more creative when you return to work.
Use Breaks to Connect with Others
Working from home can sometimes feel isolating. A social break can help you recharge emotionally while also giving your brain a mental reset.
✔ Call a friend or family member for a quick chat – even 5 minutes can lift your mood!
✔ Join a virtual coworking session – great if you miss office camaraderie.
✔ Spend time with pets – cuddling your dog or cat is an instant stress-reliever.
Example: If you’ve been working alone all day, take a 10-minute break to call a friend and check in. You’ll return to work feeling more connected and refreshed.
Breaks = Productivity, Not Laziness
Taking intentional breaks isn’t about being unproductive - it’s about working smarter, not harder. When you give your brain and body the rest they need, you get more done, feel less stressed, and enjoy your work-from-home routine.
Here’s your break-taking game plan:
✅ Schedule breaks into your workday
✅ Move your body to keep your energy up
✅ Step away from screens for a true mental reset
✅ Eat and hydrate to fuel your focus
✅ Change your environment for fresh inspiration
✅ Take creative or social breaks to recharge emotionally
By making breaks intentional, you’ll feel more focused, energized, and balanced throughout your workday.