Let’s start with a simple question: How do you train to reach top performance in sports? Ambitious hobby athletes and pros follow a strict training plan, which, if you simplify it, consists of four main parts: physical training, recovery, nutrition and mental training. Outstanding performance can’t be reached without considering and planning for all four.

One of the most underestimated aspects is recovery. And this underestimation goes far beyond the area of sports. In business it is even worse. Most of us try to get our job done as fast as possible and consider breaks at work as wasted time. We tend to squeeze everything into our work schedule and, if necessary, replace breaks with a quick meeting to get even more done. But in fact, the opposite is the case.

Taking a break at work is the best investment into your personal performance and the results you deliver.

Two adidas employeeshaving having a coffee break on the terrace of the adidas Halftime building at the World of Sports in Herzogenaurach
The same way you plan in breaks after a tough run, make sure that regular brain breaks are part of your busy schedule at work, too.

The sports science behind taking a break

In sports science theory, a striking term is ‘Supercompensation’. This is the phenomenon of what happens to our body during and after physical training. During recovery, our muscles reach an even higher performance capacity than they had before the training stimulus as shown in the sketch below. If we then set the next training stimulus when our performance potential is at its peak point, followed by proper rest and continue with that rhythm, our physical performance will improve.

Supercompensation-ModeulTaking a break at work
The Supercompensation model outlines what happens with our bodies during the training process.
“Work plus rest equals success.”
Mark Verstegen - EXOS Founder

If we train too hard or don’t take enough time to recover, our performance can go down as well.

This is why fitness guru and EXOS Founder Mark Verstegen always says: “Work plus rest equals success.” This formula is equally true for our work life and the reason why you should re-think the way you tackle and structure your work day if you want to be a top performer in your professional life, too.

Our brain’s MVP

Have you ever tried to focus on a pressing task at work and are unable to come up with any creative idea or make any progress no matter how hard you try? That’s because your brain was tired and simply not able to generate an aha-moment anymore. What do we tend to do when the clock is ticking? Try even harder and work even longer to get this task done in time. You might meet the deadline, but nine times out of ten the quality of your output will be lacking.

If we zoom in even more, we will realize that the MVP inside our brain is the prefrontal cortex (PFC), which sits right behind our forehead.

An adidas employee sitting in one of the focus boxes with her laptop. | Taking a break at work
How long can you lift heavy weights without a break? Don’t forget that intense focus work is heavy lifting for our brains.

The most important job of the PFC is goal management. It is responsible for taking decisions and balancing thoughts and actions based on our internal goals. It keeps us focused on our goals and keeps up concentration at work. Right behind our forehead lies the brain area that makes sure that we get our stuff done.

Imagine the following situation: My plan is to go for a run in the morning. In that case my prefrontal cortex will make sure that I execute every step needed to go for a run without being sidetracked: having breakfast, dressing properly, lacing my running shoes, leaving the house, going for a run.

This executive function is the basis for anything else (like creative thoughts, memory, etc.) and the reason why the prefrontal cortex is the most valuable player in our brain game at work, too. Now other areas of the brain are kicking in and generating creative ideas, making sure we remember things and so on and so on. Our brain is fresh and running at full steam. Perfect!

But our brain and the PFC can also get tired. So, it’s on us to refresh our thinking machine regularly to stay ahead of the game.

Come on, thinkers, have a break!

Like your muscles that recover after physical exercise, our brain recuperates when taking some downtime. Here are three key areas of improvement when taking a mental break.

1. Focus/Motivation/Productivity

According to Roy F. Baumeister, decision fatigue kicks in when having made a lot of decisions during the day already. Willpower and self-control decrease, and you don’t care that much anymore. It’s more likely that we take wrong decisions, can’t keep focus and face a lack of concentration. In short: we aren’t on top of our productivity game anymore. That’s why we should schedule important meetings in the morning or have a refreshing break before to ensure a fit prefrontal cortex to take the best decisions.

Same goes for tasks that require our attention for a prolonged period. The PFC has to do heavy work to make sure we keep our goal in sight. Even though the PFC gives it its all, a study from the University of Illinois shows that switching off for a short break keeps us on track and prevents us from making mistakes.

2. Creativity

David Burkus from Harvard Business Review states: “Many of the most productive creative people intentionally set a project aside and take a physical break from their work believing that this incubation stage is where ideas begin to come together below the threshold of the conscious mind.”

In his article, he describes a research result that proves that switching to unrelated work boosts creativity and generates more ideas when going back to the original task.

Make sure that you don’t get stuck in a creative block and waste your time trying even harder. Instead change tasks and work on something else before returning to your previous task. Often, the best ideas come after taking a mental break. Hello, lightbulb moment!

3. Learning

Only one night left before your important presentation in front of a group of decision-makers or the most important exam of the year? It’s full steam ahead and your learning marathon mode on! Wrong! This strategy will get you nowhere. Studies have shown that long hours studying without taking regular breaks will have the opposite effect. Not only does your learning capacity decrease, it can cause serious health problems. Make sure that to plan in breaks and use the time that you have in the most effective way.

Downtime for success

Whether you want to nail the next big project at work or your first marathon, approach it with a professional mindset making breaks as important as training, nutrition and coaching for better results.

So, the need to give your brain downtime is clear, but do you to take the right breaks at work?

Share your favorite way of taking a break from work and talk shop about mental recovery in the comments below!


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by Shaba 13.07.2019
Great one Nina. The right recovery can be the difference between the champ and the runner-up. After a hard training, I put my legs up to decrease swelling and pooling of lactic acid . Like you said, in work we give ourselves even less chance to chill out and mentally put our legs up. When it’s getting stressful I’m trying to be cognizant of the need to step back for a second, and take fuller, deeper breaths from the diaphragm because it’s our natural reflex to tighten up and breathe shallower in these times. after a few minutes of that you can really feel relaxation and expansion setting in. It really feels like you’re cleaning out some mental cobwebs... but I think you know a thing or two about this from your meditation practice!
by Nina Weihrauch Shaba 15.07.2019
Hi Shaba,

so good to hear from you!
Breathing techniques is still on my bucket list to explore in more depth. :) I will give your described practice a try. Where do you normally do the breathing when being in the office? At your desk or do you find a quiet room?

All the best to you!
by Alex ahom 15.07.2019
I love the, a creators job mainly consist of ‘think work’. Therefore, the most important muscle to exercise is our brain. Work hard and rest hard. Great timing, I was training with a pro footballer over the weekend, who tracks rest in such depth. You won't believe the connection between rest and performance.
Nina Weihrauch
Nina Weihrauch | Editor Alex ahom 17.07.2019
Hi Alex,

thanks for sharing. Super interesting!
How does the pro footballer track/monitor his recovery? Do you have any insights?
As I know you quite well, I would be curious how you balance your energy and drive to ensure enough rest?



by Elena Boshkovska 07.08.2019
Well, the body and the mind are one. The body does as the mind thinks, and the mind feels as the body does (if that makes sense).

So, of course, we should have breaks, especially in between demanding activities.
I personally enjoy meditation for this purposes and I think it is a great tool to reset your mind and focus.

Nina Weihrauch
Nina Weihrauch | Editor Elena Boshkovska 07.08.2019
Hi Elena,

I agree 100%. How do you manage to pencil in meditation breaks? I'd love to do that as well, but I did not manage to really sit down and meditate at work. Any tips (e.g. favorite place, time, etc.)? :)
Thanks in advance and best,




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