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Recent research has corroborated the idea that our productivity and creativity are depleted as our day progresses. Some of us, during the day, get into a “flow” and time speeds by, unnoticed. At other times, we are distracted, having a difficult time staying focused and on task. We can address this by taking regular breaks from mental tasks. These brief breaks replenish our reserve, improve our concentration and productivity enabling us to perform more efficiently.

Think of it this way: our concentration works like a muscle. With long periods of use our ability to concentrate begins to fatigue. When we work out our physical muscles, we generally to take breaks between “reps.” Similarly, our brains need periods of recovery for optimal function.

In order to be more productive and improve our concentration, we can think about which types of breaks are most effective for our individual styles and needs. For starters, we can begin by working in intense 20-minute bursts and then take a 3-5-minute break. Everyone is different but giving ourselves the chance to create an environment where we are more likely to focus, work well, and have fewer “brain wanders,” can be extremely helpful.

Here are some tips to get you started:

Detach from our work and work space. Move. Take a walk, Shake arms, legs, hands and feet. Stretch. Practice two or three yoga poses for realignment. Breathe deeply for one minute. Change the venue and read an article in a different space from where we usually sit. Any and all of these are good for cognitive recharging.

Ensure taking a break BEFORE we feel fully depleted. All of us have minds that go here, there and then somewhere else. That is normal. However, when our mind continues to dart and drift, it might indicate a decrease in the efficiency of our cognitive functioning. We can take it as a sign that we need a short break to refocus our attention and get ourselves on track. It can be helpful to set a timer as a reminder to fit in these much needed periodic breaks. It is an easy way to refresh our concentration abilities. Of course there are times when we are on a roll, feel focused and invigorated, and a break would interrupt our concentration and creativity. All we need to do is learn to differentiate between being in our zone and forcing ourselves to go on when we are not being productive. The latter can drain our energy reserves.

Get up even while we are working. Avoid long periods of sitting. In general, being sedentary is not good for our health. We need to move, to stand, to bend, and even a few breaks during the day can accomplish this.