What to do in Pomodoro breaks: 20 ideas that help

A good break lets your eyes, body and mind recover. A bad one pulls you into a different task and makes it hard to return. Here are break ideas for the short 5-minute breaks and the longer ones.

Short breaks (about 5 minutes)

1. Drink a full glass of water. Easy to forget when you are focused.
2. Look at something far away for 20 seconds or more. A window is perfect. It rests the eye muscles used for close work.
3. Stand up and stretch your shoulders, neck, wrists and back.
4. Walk to another room and back.
5. Do a few slow breaths. In for four, hold for four, out for four.
6. Roll your shoulders and shake out your hands.
7. Do ten calf raises or a few squats.
8. Get some daylight on your face during the day, even for a minute.
9. Tidy one small thing on your desk.
10. Refill your water bottle or make tea.

Long breaks (15 to 30 minutes)

11. Take a proper walk outside if you can.
12. Eat something real, away from your screen.
13. Do a short workout or a stretching routine.
14. Call or message someone you like.
15. Do a household chore that needs little thought, like folding laundry.
16. Listen to music or a favourite song with your eyes closed.
17. Rest lying down for ten minutes without your phone.
18. Write a few lines about what you did and what is next.
19. Play with a pet, if you have one.
20. Prepare your next block: choose the task and open what you need.

What to avoid in a break

• Social media and news. They are designed to keep you, and they fill your head with new things.
• Starting a new task or email. That is work, not rest.
• Staying in your chair. Even a minute of standing helps.
• Letting the break run on. Set the timer for it too.

Break suggestions here are general wellbeing ideas, not medical advice. Skip anything that does not feel right for your body.