Meditation Break
Take 5-10 minutes between work sessions to meditate. Even brief meditation reduces stress, improves focus, and increases emotional regulation for the rest of the day.
checklistHow to Do It
- 1Find a quiet spot and sit comfortably
- 2Close your eyes and focus on your breathing
- 3Breathe in for 4 counts, out for 6 counts
- 4When thoughts arise, acknowledge them and return to breath
- 5Open your eyes slowly and return to work
groupBest For
- checkHigh-stress jobs
- checkPeople who feel anxious during the day
- checkAnyone wanting to build a meditation practice
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Start Timer — FreeRelated Techniques
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25 min work + 5 min break
52-17 Method
Work for 52 minutes, then take a 17-minute break. Based on research from DeskTime that found this ratio among the most productive workers.
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Single-Tasking
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Variable — one task at a time
Monotasking
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Variable — full immersion per task
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10-20 minutes
Nature Sounds for Focus
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Continuous during work sessions