How often should you take breaks at work?
For desk work, a practical rule is: a 20-second eye break every 20 minutes, a short movement break every 30–60 minutes, and a proper lunch away from your desk. A Columbia University study found that 5 minutes of walking every 30 minutes offset some harmful effects of prolonged sitting, while walking only once an hour did much less.
What the research says
Sitting for long, unbroken stretches is the problem breaks are trying to solve. In a 2023 Columbia University study, adults sat for eight hours while testing different “exercise snacks”. Five minutes of walking every 30 minutes was the only schedule that significantly lowered both blood sugar and blood pressure. Walking once every 60 minutes, for one or five minutes, did not help blood sugar.
Most walking schedules in that study also improved mood and reduced fatigue — a reminder that breaks are not wasted time.
A simple break schedule for desk workers
- Every 20 minutes: look at something about 20 feet away for 20 seconds (the 20-20-20 rule).
- Every 30–60 minutes: stand up, move or do a 90-second reset — breathing, a desk stretch or a short walk.
- Every 90–120 minutes: a longer 5–10 minute break away from the screen.
- Midday: lunch away from your desk.
Why most people skip breaks
Breaks fail for two reasons: you forget, and the break feels pointless. Fix the first with a reminder you set yourself rather than willpower. Fix the second by making the break something you actually enjoy — a quick game, a breathing exercise that works in 90 seconds, or a small reward afterwards.
How to make breaks stick
- Set a reminder at an interval you will actually follow, then shorten it.
- Pick a default break so you don’t have to decide each time.
- Track it: seeing a streak makes you want to keep it.
- Reward yourself — tea, a song, a short walk outside.
Frequently asked questions
Is a 5-minute break every hour enough?
It is a good start. Research on sitting suggests shorter, more frequent movement — around every 30 minutes — may work better than one break an hour.
Do micro-breaks count?
Yes. Even 20–90 second breaks for your eyes, breath or posture help, especially combined with regular movement.
Sources
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Make it a habit
Free break reminders on your schedule.
General information only, not medical advice.