You know that feeling when your brain’s moving slower than your laptop on 1% battery? You’ve got five tabs open (literally and mentally), your to-do list is shouting at you, and yet… you’re staring into the void wondering what you even opened your email to look for.

We’ve all been there. And guess what? That mental fog isn’t a sign you need to push harder. It’s a neon sign flashing, “TAKE A BREAK!”

At Huddle Up, we’re big believers in getting sh*t done, we’re a team of high-performers working a full-time, four-day week, but we’re also big believers in not grinding ourselves into the ground. Because some of our best work? Happens after we’ve stepped away for a breather.

So, let’s talk about why pressing pause might be the most productive thing you do today.

Let’s Break Down the Break Problem

Here’s a stat for you – 1 in 3 Australians don’t take a proper break during the day.

And those who do, on average only take 30 minutes.

Between endless meetings, urgent emails, and lunch at your desk (again), it’s easy to skip the pause button and take a decent break. But according to a study from the University of Illinois, we’re doing ourselves a disservice, because stepping away for even a few minutes once every hour can do wonders for your energy, focus, and overall brainpower.

So no, taking a break isn’t lazy. It’s smart, science-backed, and seriously necessary.

So, Why Do Breaks Actually Matter?

Taking a break isn’t just about resting your body, it’s about recharging your brain. Think about how refreshed you feel when you get back from a holiday. Wouldn’t it be good to enjoy that refreshing feeling every day, just from taking a break during your day? When you regularly give yourself space from your work, here’s what happens:

• Productivity increases
• Stress levels come down
• Your Energy gets a top-up
• Perspective becomes clearer
• Creative thinking gets a boost
• Memory and problem-solving improve

And no….none of these benefits come from doom-scrolling Instagram for 45 minutes while you’re taking a break. Avoid your screen and enjoy some fresh air.

Not All Breaks Are Created Equal

You don’t need to be sipping green juice in a rainforest and relaxing on a daybed to reap the rewards of a good break. A few ways to pause and reset without booking a ticket overseas and taking a week off work, include:

• Head outdoors and enjoy a walk around the block
• Set up somewhere comfortable and pop on a podcast or some music
• Make yourself a cuppa and drink it away from your screen
• Chat to a friend or colleague (ideally not about work!)
• Stretch, breathe, or do absolutely nothing for five minutes
• Power nap if your schedule and sofa allow you the time and comfort

Even a 5-minute “micro-break” can make a huge difference.

And if you’re a business owner? Consider this your nudge to schedule those longer breaks too. Two weeks out of the business might sound impossible, but it could be exactly what you need to reset, recharge, and be the best leader for your team.

Don’t Forget to Refuel

Your brain is basically a high-performance engine, and it runs on food (not coffee and energy drinks!). More specifically, it thrives on glucose. So while you’re taking that well-earned pause, grab something healthy to snack on.

Some of our favourite options at Huddle Up include:

• Yoghurt
• A protein bar
• Fresh or dried fruit
• Almonds or wasabi peas
• Tomato juice (surprisingly satisfying)
• Apples with peanut butter (thank us later)

Movement = Momentum = Productivity

Feeling stuck on a task? Get moving. A study from Stanford University found that walking breaks fuel creativity more than sitting still. So if your brain’s doing that buffering thing again, grab your shoes and hit the pavement. So, whether it’s five minutes to enjoy a snack or taking a full fortnight off-grid, pressing pause is a power move – not a productivity killer.

So in case you’re yet to take your break – make that cup of tea, take a walk around the block, or close your laptop a few minutes earlier on Friday afternoon. Your brain (and your future self) will thank you.