Let’s be honest: most of us aren’t taking breaks. We’re powering through. We wear our exhaustion like a badge of honour, convinced that more hours equal more output.

But research keeps telling us otherwise. Breaks, especially short, intentional ones, aren’t a luxury. They’re a cognitive reset.

Stepping away, even briefly, helps regulate stress hormones, refresh attention, and spark creativity. A well-timed pause can unlock a solution you’ve been chasing all morning. It’s the mental equivalent of hitting refresh.

Enter the coffee break.

There’s something inherently ritualistic about stepping away to make a coffee. It has a beginning, a middle, and an end. The movement. The aroma. The first sip. It becomes a container for your pause, something your brain recognises as downtime, even if it only lasts five minutes.

And here’s the kicker: when you return, you're sharper. More focused. Better equipped to tackle what’s next.

If you work from home, that pause can double as a shift in energy. If you’re at a desk, it’s a reason to stretch, breathe, reset. The goal isn’t the coffee itself. It’s what that act represents: presence.

So next time you feel the drag, don’t push through. Step away. Pour yourself something warm. Let your brain catch up to your body.

You might be surprised what five minutes can do.