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Rest

Short breaks in the day, and time outside in the week.

The idea

Rest is not only sleep. It's the short breaks inside a day, and time away from screens and walls across a week.

Compared with what

Short breaks during work gave people a small lift in energy and a small drop in tiredness, though the effect on how much work got done was unclear Albulescu and colleagues, 2022. People who spent at least 120 minutes a week in nature were more likely to report good health, however they split the time up White and colleagues, 2019. That second one is a survey, so it shows a link, not a cause.

Start with

  • Stand up and look out a window every hour or two.
  • Get outside for two hours this week, in any split: a beach walk, an oreum, a park bench.

Try it

Log time outside this week on a tide chart and watch it rise toward the 120-minute line White and colleagues, 2019.

Steps to try

  • A tiny step

    Take short breaks

    When I finish a task, I'll stand up and look out a window before starting the next one.

  • A small step

    Two hours outside this week

    When I plan my weekend, I'll pick one walk somewhere green or by the water.

Sources for this page

  • Albulescu and colleagues (2022). "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance.

    Pooled analysis of many studies, 22 study samples, 2,335 people: an average across studies; only as good as the studies inside.

    What we use: Short breaks gave a small lift in energy and a small drop in tiredness; the effect on work output was not clear.

    Checked Oct 11, 2026 · https://doi.org/10.1371/journal.pone.0272460 · DOI 10.1371/journal.pone.0272460 · PubMed 36044424

  • White and colleagues (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing.

    Survey, 19,806 people in England: shows a link, not a cause.

    What we use: People who spent 120 minutes or more a week in nature were more likely to report good health and wellbeing; it did not matter how the time was split up. A link, not proof of cause.

    Checked Oct 11, 2026 · https://doi.org/10.1038/s41598-019-44097-3 · DOI 10.1038/s41598-019-44097-3 · PubMed 31197192

Every source on the site