Most academics think they’re taking breaks throughout their day. That 15-minute gap between meetings? Quick scroll through social media. Lunch break? Catch up on emails. Even during semester breaks, we see them as opportunities to “finally get some writing done.”

But here’s the uncomfortable truth: these aren’t actually breaks at all. They’re just different forms of work disguised as rest.

When we fill every spare moment with pseudo-productive activities – checking social media, responding to “quick” emails, or squeezing in some admin work – we’re not giving our minds the restorative downtime they desperately need. Instead, we’re continuing to deplete our mental energy, just in slightly different ways.

Think about it: how often do you finish a social media session feeling energised and restored? When was the last time catching up on emails during lunch left you feeling refreshed and ready to tackle your afternoon?

The most effective break is the least productive

The most effective breaks are often the ones that feel the least productive. A genuine break might look like:

• Sitting quietly for five minutes, doing absolutely nothing
• Taking a short walk without listening to podcasts or making calls
• Having lunch away from your desk, without your phone
• Actually resting during university breaks instead of catching up on work

These might feel uncomfortable at first. There’s a certain guilt that comes with true idleness in academia. But remember: rest isn’t a reward, it’s a foundation.

Finding the right rhythm

Rest and productivity aren’t opposing forces – they’re complementary elements of a sustainable academic career. By embedding genuine breaks into your daily routine, you create the head space needed for deep, meaningful work. True calm productivity isn’t about constant output; it’s about finding the right rhythm between focused work and genuine rest.