According to Microsoft’s 2025 Work Trend Index, 80% of global workers say they don’t have enough time or energy to do their work, largely because of constant interruptions. Fast Company outlines five strategies for fitting in breaks despite time constraints.
Turn dead time into connection time
Use meeting setup moments for recovery and social interaction rather than responding to emails.
Reset your nervous system
Combat the body’s fight-or-flight response triggered by work urgency through nasal breathing exercises — a five-second inhale and exhale cycle repeated for 60 to 90 seconds.
Let yourself focus
Eliminate multitasking and phone use during meetings to preserve cognitive capacity and attention.
Clear your brain, then let it wander
Write down unfinished tasks and take walks to allow room for problem-solving and creative thinking during mental breaks.
Align to what you need
Choose breaks that match your specific needs, and avoid activities like social media scrolling that prove draining rather than restorative.