Whether you’re dealing with ADHD or just feeling overwhelmed, we’re surrounded by a culture that glorifies constant hustle — endless Zoom calls, long to-do lists, and the pressure to keep going even when we’re drained. But what if the key to better work, clearer thinking, and better wellbeing lies in stepping away instead of pushing through?
Welcome to the world of breaks — the quiet heroes of modern work-life balance.
Why Taking Breaks Isn’t Lazy — It’s Smart
Many people think taking a break means you’re being unproductive. The truth is the opposite. Research shows our brains aren’t built to focus for long periods without rest. After about 90 minutes of deep work, our focus fades, we make more mistakes, and decision-making gets harder.
For those with ADHD, this happens even faster. Taking breaks can help bring focus back and stop you from feeling overloaded.
That’s the power of breaks. Whether it’s five minutes, a walk outside, or a proper lunch away from your screen — taking time to rest helps your mind reset and come back stronger.
Manage Your Energy, Not Your Time
We often plan our days by the hour — a 10 AM meeting, 11 AM emails, 3 PM deadline. But what if we planned around our energy instead?
Everyone has natural energy patterns. You might be more focused in the morning and more creative later in the day. Instead of forcing yourself to power through with another coffee, take a break when your energy dips. You’ll likely come back refreshed and full of better ideas.
Breaks Increase Both Creativity and Problem-Solving
Ever had a great idea while in the shower or taking a walk? That’s not a coincidence.
When you stop thinking about a problem, your brain switches to something called the default mode network — the part that helps you reflect, daydream, and connect ideas. This is especially useful for ADHD minds, where stepping away can actually help ideas come together more clearly.
Microbreaks Count Too
You don’t need a fancy holiday to feel better. Even a 30-second break helps reduce mental tiredness. A quick stretch, a few deep breaths, looking out the window, or enjoying a quiet tea can refresh your brain.
For people with ADHD, these small breaks are helpful in managing attention and preventing mental overload.
Rethinking Hustle Culture
It’s time to stop thinking that working more hours means working better. What really matters is the quality of your output, your ideas, and your wellbeing.
Taking a break isn’t being lazy. It’s a smart and respectful way to take care of yourself — and it helps you stay focused in the long run. For neurodiverse people, it can make all the difference in staying balanced.
Rest is Not a Reward. It’s a Right.
In a world that constantly tells you to do more, go faster, and never stop — it’s powerful to take a pause. The next time you feel stuck, tired, or overwhelmed, remember:
The best thing you can do might be nothing at all.
So give yourself a break. Your brain — especially if it works a little differently — will thank you for it.
#BeTheForce
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
Spending long hours at your desk? You’re not alone. Many office workers experience neck, back, and wrist pain due to poor posture and an improper workstation setup. The good news? With a few simple ergonomic adjustments and regular movement breaks, you can prevent discomfort and stay injury-free at work.
How many hours do you spend sitting each day? If you work a desk job, the answer is probably too many! The average office worker sits for 6-10 hours daily, which can lead to back pain, fatigue, poor posture, and increased health risks such as obesity and heart disease. But don’t worry—staying active at your desk is easier than you think!
Snacking is an important part of a balanced diet. However, when it comes to snacking at work, many of us find ourselves staring at a vending machine or scrolling through food delivery apps, unsure of what to eat. One of the main reasons people struggle to maintain healthy eating habits in the office is a lack of time. In today’s fast-paced world, fast food seems like the easiest solution. Fortunately, there are plenty of quick, easy, and affordable healthy snacks that can keep you on track.
Greek yoghurt is a nutritious and satisfying option. Opt for low-fat or skimmed milk versions for a healthier choice. You can enhance the flavour with a drizzle of honey or a sprinkle of jaggery. Adding fresh berries, apple slices, or bananas makes it even more nutritious!
Instead of reaching for crisps or chocolate bars, opt for nuts and seeds. These are packed with protein, fibre, and healthy fats, making them a far better choice than snacks high in refined sugars and empty calories.
Fruits offer natural sugars that provide a quick energy boost. Options like strawberries, oranges, apples, bananas, and melons are packed with antioxidants, vitamins, and fibre—perfect for keeping you refreshed and focused.
A plain instant oatmeal packet makes for a comforting yet healthy snack. Add your own raisins, cinnamon, or nutmeg to enhance the flavour while keeping sugar levels in check. Oats are known to reduce the risk of heart disease and provide long-lasting energy.
Not all protein bars are created equal—some are packed with sugar and calories. Look for bars that contain fruit, nuts, and fewer than 200 calories. You can also make homemade protein bars using healthy ingredients like oats, nuts, and seeds.
