We’ve all been there.
Attending meeting after meeting, working nonstop between calls, eating lunch while staring at your computer screen. Then suddenly, you hit a wall and wonder where all your energy and focus went.
It’s a common, but totally preventable cycle.
By checking in with yourself throughout the day, you’ll know when and how to take a breather to avoid hitting that wall.
And more importantly, you’ll actually take that break so you can sustain high productivity throughout your work day (and beyond).
1. Get Curious: How Are You Really Feeling?
The first step in recognizing when you need a break is a quick reflection.
Instead of running on autopilot, check in with yourself throughout your day. Ask:
- How does my body feel? (Tense? Sluggish? Restless?)
- Where is my focus? (Sharp? Scattered? Nonexistent?)
- What’s my emotional state? (Calm? Frustrated? Overwhelmed?)
Reflect with curiosity, not judgment.
It’s not about shaming yourself for being lazy because you want to recharge. It’s about listening to the signals from your brain and body with compassion and curiosity.
2. Practice Self-Awareness: Recognizing the Signs
The more you pay attention, the more easily you’ll notice patterns over time.
Here are some common indicators that you need a break:
You Feel Anxious or Overwhelmed
Signs: Your heart is racing, your shoulders are tight, and your mind is spinning. You might feel like there’s too much to do, and not enough time to do it.
Your Focus is Slipping
Signs: You keep reading the same sentence over and over. You start a task and immediately lose track of what you were doing. Your brain feels foggy, and concentration feels impossible.
Your Focus is Slipping
Signs: Typos, miscalculations, forgetting details. These small errors can be a sign that your brain needs a reset.
You Feel Restless or Fidgety
Signs: You’re constantly shifting in your chair, clicking between tabs, or reaching for your phone without realizing it. This can signal mental fatigue or excess stress.
You’ve Been Working for Hours Without a Pause
Even if you don’t feel drained yet, extended periods of work without breaks can wear you down. Research shows that our brains naturally function in 90-minute cycles of alertness, and pushing past that cycle can damage your productivity.
You Feel Disconnected or Unmotivated
If you’re struggling to care about your work or feel detached from what you’re doing, there’s nothing wrong with you. Often, it’s nothing more than mental fatigue.
3. Give Yourself Permission: Take the Break
Recognizing that you need a break is one thing. Actually taking it is another.
Many people ignore their signals because they feel guilty stepping away or worry they’ll fall behind. Or, they don’t want to interrupt their flow.
But ignoring these cues leads to decision fatigue and decreased productivity, and actually hurts your ability to enter flow state again.
So, practice the following to take breaks with discipline:
- Give yourself full permission. Remember, breaks aren’t wasted time. They’re investments in better performance.
- Step away from your workspace. A physical change helps signal to your brain that you’re resetting.
- Trust the process. You can always gain your momentum back after a break. The more consistently you pause when needed, the more benefits you’ll see over time.
4. Up or Down: Practice Self-Regulation
Different types of breaks will serve you best in different moments. This is where self-regulation comes in.
If you’re feeling bored and slow, you may need to upregulate with some movement or upbeat music. If you’re feeling anxious and overwhelmed, you may need to downregulate with some calming breathwork or a short nap.
For a deeper dive on the best type of break to take, check out our mini guide on effective breaks.
Remember: Breaks Support Performance
Taking a break from working isn’t a sign of laziness. It’s how high performers stay sharp, engaged, and mentally refreshed.
By developing self-awareness and recognizing your body’s signals, you can step away at the right time — and return to work feeling stronger than before.
So next time you feel your energy dip or your mind start to wander, take a moment to reflect. Listen to the signals from your brain and body. Take the break. Then, come back ready to perform at your best.
To help your workforce develop the self-awareness to sustain high performance, look into Exos’ Human Performance Coaching for organizations.
