Your Brain Runs on Pauses, Not Pressure
By Sophie Makonnen
When too many demands stack up and the work keeps piling higher, it is natural to feel tired and overwhelmed. In those moments our minds start to scatter, attention slips, and even simple tasks feel harder than they should. The temptation is often to push harder, to keep typing, talking, and ticking boxes just to get through. But forcing does not always bring clarity, and the price is high. It is also the most difficult strategy to sustain.
If what helps in those moments is not more hours in the day or more effort, how about trying a reset? A short interruption that clears the mental fog and gives your brain the signal to start fresh. Two minutes can be enough to shift gears, reclaim perspective, and return with steadier focus.
Research also backs up the value of short pauses. Our brains do not run on an endless supply of focus; they work in natural cycles. In a recent post on work cycles versus schedules, I explored how energy rises and falls rather than following the rigid structure of the clock.
The Rhythm Behind Focus
Scientists refer to these natural energy rises and falls as ultradian rhythms. These cycles shape the 90-minute REM and non-REM alternations that occur at night and continue during the day in our focus patterns. Unlike the 24-hour circadian cycle that governs sleep and wake, ultradian rhythms repeat several times daily, usually in 90-minute waves. At a cycle's peak, focus sharpens and problem-solving improves. As it declines, attention drifts, errors rise, and we feel tempted to push harder. But biology is clear: body and brain signal a need for pause.
This is why short resets matter. They align with natural rhythms rather than fight them. A two-minute pause during an ultradian cycle valley helps the brain consolidate information and prepare for the next upswing. It is like giving the system a clean slate. Over time, working with these rhythms reduces fatigue and sustains higher performance through the day. As you accomplish more, it also boosts morale, reinforcing a sense of progress.
Harvard Business Review notes that breaks timed with these cycles are far more restorative than irregular interruptions. A meta-analysis on microbreaks published in PLOS One reached a similar conclusion: short pauses consistently reduce fatigue and increase vigor, with measurable benefits for well-being and, in many cases, performance.
By understanding ultradian rhythms, resets shift from being random interruptions to strategic tools. A couple of minutes at the right moment can make the difference between dragging through the next task and approaching it with clarity and steadiness.
As I noted in on of my previous blogs Sleep to Lead Better, even a short nap can act as a reset for the brain. The same principle applies here: small, intentional pauses give the mind a chance to consolidate what it has processed and prepare for what comes next.
A reset does not have to mean a long walk, a meditation retreat, or even a full break from work. Sometimes, a few minutes is enough to bring your brain back online. These micro-resets are small shifts that signal a pause, a breath, and a reset. With that pause, you step back into your work with greater presence, focus, and ease.
Practical Two-Minute Resets
Step away from the screen
Stand up, stretch, or look out the window. Even a brief change in posture and perspective interrupts the loop of distraction and refreshes your attention.
Write down what is already done
Instead of staring at the endless to-do list, note three things you have completed today. This shifts your focus from what is missing to what is moving, and progress is a stronger motivator than pressure.
Try an uneven breath cycle
Inhale gently through the nose for about three counts, then exhale slowly through the mouth for about six. The longer exhale tells your nervous system to settle. A few rounds of this simple pattern can move you from tension to steadiness in just minutes.
Step outside
Stepping outside, even briefly, interrupts the loop of sitting and staring. A bit of fresh air and a shift in environment give your brain the cue to start again.I personally have always found that a short walk helps me find new ideas or angels to a given situation.
Power nap
Of course, power naps as mentioned in my previous blog.
Resets don’t need to be dramatic to be effective. A short time, used with intention, can change the way you show up for the rest of the hour, and sometimes, that’s all you need. In fact, there is still no established standard regarding the length of such short breaks, as well as no explicit consideration of how much time is sufficient for recovery to occur. Research varies from a few minutes to longer, about 10 minutes. There may never be a single standard for how long a reset should last. Yet the value is readily apparent. Small pauses can protect focus and presence. They remind us that balance often supports performance better than constant effort. Sometimes the smartest move really is to do… nothing at all ! 😉
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