Learn more
Join Dexa

  • What to do in focus breaks b, how long to focus and how long to break

  • Sources:

    To optimize focus and productivity, here are some key strategies and guidelines from Andrew Huberman:

    Ideal Focus and Break Times

    1. 45 Minute Focus Sessions: It's ideal to focus for durations of about 45 minutes. After this, engage in activities that allow your eyes and mind to relax. This could include standing up from your desk, looking at distant objects (ideally outdoor landscapes), or simply walking around to change your focus from near to far objects 1.
    2. 90 Minute Sessions: Huberman also recommends longer focus sessions of up to 90 minutes. This can be strained on cognitive resources, hence a longer break of about 10 to 30 minutes is suggested after these sessions for what he calls "deliberate defocus." During this break, avoid intense mental activities and screen time. Engage in more automatic or mundane tasks that don't require much concentration 2.

    Activities During Breaks

    • Relax Your Eyes: For every 45 minutes of close-up focus (like reading or screen time), relax your eyes for about five minutes. This can be done by gazing into the distance or going for a brief walk outside. This practice helps alleviate eye strain and refreshes the mind 1.
    • Engage in Light Physical Activity: Incorporating light walks or simple physical tasks during breaks not only aids in mental recovery but also helps in maintaining alertness and physical health.

    General Productivity Tips

    • Initialize Focus Gradually: It usually takes about six minutes to get fully engaged in a focused task. Don’t expect immediate deep concentration—allow your cognitive processes to warm up similar to how one would warm up physically before a workout 3.
    • Environment Optimization: Adjust your workspace for better focus by managing light levels, minimizing potential distractions, and optimizing your seating or standing posture.

    These tips underline the importance of balancing intense focus with quality breaks to sustain productivity and mental well-being throughout the day.

    RELATED QUESTIONS