Too Busy for a Break? Here’s Why Mini Breaks Boost Energy and Focus
By Tee McConnell
Let’s bust one of the biggest myths holding women back from feeling their best: “I don’t have time to take a break.” As a nurse, health performance coach, and athlete, I hear this from women all the time—especially high-achieving professionals, entrepreneurs, and moms who are juggling everything. But here’s what I want you to know: mini breaks are not a luxury. They are actually one of the most powerful tools you can weave into your day to support your energy, focus, and long-term wellbeing. And no, it doesn’t require a vacation, a retreat, or clearing your calendar. Just a few minutes at a time can create a massive shift in how you feel, function, and lead. In fact, according to a Deloitte survey, nearly 53% of women say they’re more stressed than they were a year ago, and 46% feel burned out. We don’t need more hustle—we need recovery strategies that fit into real life.
The Truth Behind Stress + Rest = Growth
This simple but powerful equation comes from the book Peak Performance by Brad Stulberg and Steve Magness: Stress + Rest = Growth.
It applies to everyone—from busy moms to athletes to top-level CEOs.
Without rest, stress simply breaks us down.
Neuroscientist Dr. Andrew Huberman explains that we can only focus deeply for about 45–90 minutes before our performance begins to decline. Research from the University of Illinois shows that short breaks help prevent vigilance decrement—the drop in focus and efficiency that happens when we push through for too long.
Translation? Breaks don’t slow you down—they help you stay sharp and energized throughout the day.
A Real-Life Reset
One of my favorite clients was a powerhouse woman who was running a team, raising a family, and always on the go. She came to me exhausted. Her energy was tanking, and brain fog was creeping in.
When I suggested mini breaks, she pushed back hard.
“Tee, I seriously don’t have time.”
But we started small:
- A 5-minute walk between Zoom calls
- Hydrating before the next task instead of diving in
- One unplugged hour every Friday to reset her mind
The result? Within a few weeks, her energy came back, her mood improved, and she started saying things like, “I’m actually getting more done with less stress.”
That’s the power of recovery in action.
How to Incorporate Mini Breaks (Without Skipping a Beat)
You don’t need to clear your schedule. You just need to build in intentional pauses. Try these:
50/10 Rule: Set a timer. Work for 50 minutes, then take a 10-minute walk or stretch break.
Protect Your Focus: Block 1 hour a day for no meetings or emails.
Sunlight Sips: Drink your tea or coffee outside to get a dose of vitamin D and mental clarity.
Walk & Think: Schedule walking meetings or take calls while moving.
Unplug Once a Week: Choose one hour or one day a week to completely unplug and reset.
These aren’t time-wasters. They’re performance enhancers—and they add up fast.
Give Yourself Permission to Pause
We’ve been taught that rest is something we earn. But here’s the truth: rest is part of the process.
Taking small breaks throughout your day is one of the most effective ways to support your mind, body, and spirit.
So if you’ve been telling yourself you don’t have time… I challenge you to reframe that.
You don’t have time not to.
Start small.
Breathe.
Take a few steps.
Sip your water.
Stretch your arms.
And watch what happens when you show up for yourself—even just 10 minutes at a time.
Visit www.nuleafnutrition.online to learn more.
References
- Brad Stulberg & Steve Magness. Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success.
- Ariga, A., & Lleras, A. (2011). Brief and rare mental ‘breaks’ keep you focused. Cognition, 118(3), 439–443.
- Huberman, A. (2023). The Huberman Lab Podcast.
- Deloitte (2023). Women @ Work Global Outlook. Link
