The deliberate break

Take true mental rest between sprints — not a different kind of screen.

Why it works

Sustained attention draws on a limited resource that recovers during genuine rest, especially rest that lets the mind disengage. Swapping a focus task for a stimulating feed does not restore attention — it taxes the same systems, so you return to the next sprint depleted.

How to do it

1. Step away from the work surface entirely during the break.
2. Do something low-stimulation: stretch, walk, look out a window, breathe.
3. Avoid social media or email, which fragment attention rather than restore it.
4. Return when the timer ends, not when you feel like it.

Evidence

Attention restoration research suggests that low-demand, often nature-adjacent rest helps replenish directed attention better than continued high-stimulation input. (observational)

ART evidence is strongest for nature exposure; the broader claim that all rest restores attention equally is not established.

Sources

• Kaplan (1995), Attention Restoration Theory, Journal of Environmental Psychology

Common mistake

Spending the break scrolling, which feels restful but keeps attention engaged and leaves you more fatigued for the next sprint.