Guide · Evidence

Movement breaks that boost focus

Short, physical breaks keep energy up and motivation high. Use these scripts to run evidence-backed breaks inside Study Spaces.

Start a 25 / 5 with movement Try a solo 50 / 10 loop Join a Study With Me room

Finding

11% less sitting in 8 weeks

A cluster RCT with 44 office workers found sit‑less prompts cut workplace sitting by 11% at 8 weeks compared to controls.

Finding

Higher vigor and motivation

The same trial reported higher vigor and cognitive liveliness by week 8 when people took prompted micro‑breaks.

Finding

Short, regular cues beat ad‑hoc rests

Intervals with planned movement (e.g., 25/5, 50/10) maintained engagement better than unstructured breaks in the reviewed RCTs.

Break patterns

Pick a pattern for today

25 / 5 with stand & stretch

Classic momentum builder; use the 5 minutes for standing quads/hamstrings + eye reset.

50 / 10 walk loop

One deep block, then a 3–5 minute hallway or outdoor lap; re-enter before the start tone.

Mini 10 / 2 activation

When starting feels heavy, run two minis with shoulder rolls and a short walk to water.

Break script to copy

When the timer hits break, stand immediately (camera optional).
Do 30–60 seconds of shoulder rolls + neck stretches.
Walk for 2–4 minutes or climb a flight of stairs if available.
Sip water, write the next step in chat, and be back before the start tone.

FAQ

Do I have to leave my desk?

Movement is the active ingredient in the RCTs. Even 2–3 minutes of standing and walking delivered the engagement gains.

Will this break my focus?

Short, predictable breaks reduced fatigue and improved motivation compared with pushing through long sits. Treat breaks as part of the block, not a distraction.

How do I run this with others?

Pin the break plan in chat, set the shared timer, and rotate a “break captain” who cues stand/stretch each cycle.