Share it

7 Great Options for a Quick Mental Break from Work (Without Doomscrolling)

working on laptop

It’s an impulse for most of us to reach for your phones and start going through our social feeds whenever we’ve got a free moment at work. But this isn’t just a waste of your break, but also can be actively harmful for your mental wellbeing.

With that in mind, here are some alternatives to the dreaded trend of doomscrolling which will leave you feeling relaxed and refreshed to face down whatever awaits you for the rest of the day.

Deep Breathing Techniques: The Perfect Mini-Escape for a Calm Mind

Taking quick mental breaks doesn’t require much time or effort. One of the simplest yet most effective ways to relax your mind is through deep breathing techniques.

Pausing work for a few moments, close your eyes, and focus on taking slow, controlled breaths. Inhale deeply, filling your lungs completely before exhaling gradually and fully releasing all the air out.

Practicing this simple exercise helps clear your thoughts, improves concentration levels, and alleviates stress, helping you return to work feeling refreshed and re-energized in no time.

Stretch it Out: Yoga and Exercise to Release Work Tension

A great way to take a quick mental break from work is by stretching or practicing light exercises. Whether you’re at your desk or have space for movement, incorporate easy stretches targeting neck, shoulders, arms, legs, and back muscles.

Basic yoga poses such as the forward fold or seated twist can provide immediate relief from physical tension and help clear your mind.

Introducing brief activity breaks also promotes better circulation and focus throughout the day, making it easier to tackle tasks with renewed energy once you resume working.

While practicing light exercise, understanding its scientific backing can greatly enhance its benefits. Exercise physiology offers insights into how different types of exercise impact our bodies and mental health, honing personalized strategies to maximize well-being during work breaks.

Mastering Crossword Puzzles: Engaging Your Mind Off the Clock

Crossword puzzles offer a stimulating yet relaxing mental break from work. By immersing yourself in this engaging activity, you’ll temporarily divert your thoughts away from work-related stressors while sharpening cognitive skills.

If you get stuck you can always get clues to solve crosswords online, and this pastime not only keeps your mind active but also improves concentration and memory capabilities.

Moreover, successfully completing these word challenges leaves you with a sense of accomplishment, uplifting your spirits and motivating you to power through the rest of the day’s tasks with strengthened focus.

Nature Walks: Disconnect from Tech with Fresh Air and Greenery

Stepping away from technology and immersing yourself in nature is an incredibly effective mental break. A short walk or simply enjoying the outdoors can work wonders in rejuvenating your mind amidst a busy workday.

The fresh air, natural scenery, and soothing sounds of birds create a tranquil environment that promotes relaxation while enabling you to de-stress effortlessly.

Moments like these allow you to disconnect temporarily from digital screens and deepen your appreciation for Earth’s beauty, returning invigorated to tackle forthcoming work challenges.

Guided Meditation Moments: Achieving Mental Clarity through Simple Exercises

Meditation is a powerful tool for taking quick and effective mental breaks from work. Guided meditation sessions, which may last just a few minutes, can help you clear your mind while fostering increased self-awareness.

These short exercises involve focusing on your breath or following verbal instructions provided by an audio guide to achieve inner calmness.

The benefits of guided meditation include reduced stress levels, improved emotional well-being, and enhanced concentration skills, providing the perfect pause in a hectic day before you dive back into work re-energized.

Creative Refreshers: Artistic Breaks as an Easy Mental Diversion

Unleashing your creativity is a delightful way to escape work’s mental grind for a quick moment. Delve into artistic activities like doodling, sketching, or coloring to break free from daily stressors and stimulate different neural pathways.

This brief creative expression helps relax the mind while allowing you to indulge in fun pursuits that contrast with routine work tasks. When it’s time to return to your desk, you’ll find yourself enthused and inspired.

Musical Interludes: Uplifting Your Spirits with Short Audio Adventures

One of the most enjoyable mental breaks from work involves music. Whether you prefer calming melodies or upbeat tunes, listening to your favorite tracks can temporarily transport your mind away from ongoing tasks and immerse you in a world of auditory pleasure.

As a quick escape, sing along to energizing songs or simply soak up relaxing instrumentals, allowing both your mind and body to recharge. These musical interludes offer an entertaining eddy amid demanding days, and if you pick the right tracks then your motivation levels will be through the roof when you go back to the grindstone. It can even be used as part of your efforts to boost team productivity.

The Bottom Line

Don’t just settle for one of these options for your working day downtime, but experiment with several, even if they’re outside of your comfort zone. Pushing yourself to explore new pursuits could unlock new passions that you never knew you had before, and also make your mental health better bit by bit.

Share it


Related Posts


Don't miss out on your next career move. Work with Apollo Technical and we'll keep you in the loop about the best IT and engineering jobs out there — and we'll keep it between us.


Engineering and IT recruiting are competitive. It's easy to miss out on top talent to get crucial projects done. Work with Apollo Technical and we'll bring the best IT and Engineering talent right to you.