Most breaks fail because they are unplanned. Mindful breaks work when they are intentional and short.

Try a 4-4-6 breathing cycle for one minute, then stand and stretch your shoulders and neck for two minutes.

Before returning to work, write the next tiny step of your task. This reduces friction and helps you restart quickly.

Consistency matters more than duration. Three mindful breaks in a day can improve focus more than one long break.