How to champion a break-positive environment in your workplace

Extended hours have always been at the center of the American workplace. Still, over the last 40 years, the glorification of overworking has created the idea that long days equal commitment and maximized productivity worthy of prestige. 

But does pushing yourself to the point of exhaustion really achieve all that? 

It turns out that overworking isn’t just detrimental to mental health; it can also undermine efficiency. According to the Harvard Business Review, “Pushing through work when very little energy is left in the tank puts a strain on well-being and work performance.” 

Forbes recently explored the idea of microbreaks, citing, “Research consistently shows that our brains can maintain focused attention for only about 25 to 30 minutes before fatigue sets in. Instead of thinking of breaks as interruptions, consider them investments in sustained performance.” 

So, how can you help create a break-friendly environment in your own office? Explore these simple ways to take a desk detox and recharge.  

Lead by example. 

When there’s no precedent to follow, people often feel uneasy, but it just takes one person to set the pace. Managers can encourage taking breaks at the start of team meetings by sending chat messages that support brain breaks and by swapping sit-down meetings for walking one-on-ones or brainstorming sessions. But you don’t have to be a manager to make an impact. Simply inviting a colleague to grab a cup of coffee or take a stroll around the block may be all the motivation someone needs.  

Add breaks to your schedule. 

Our calendars have time blocks for nearly everything — team meetings, family activities, exercise — so why not block time to restore attention? Even better, send a “meeting request” to a colleague and ask them to join you for a quick snack or beverage break. You may also want to take advantage of gentle reminders using apps like Smart Break in Windows, Time Out on macOS or cross-platform options like BreakTimer or Stretchly. 

Launch social events. 

Nothing draws a crowd like food and gamification, so use them to your advantage. Setting up social breaks with snacks, drinks and music offers a nice way to get moving while networking. Plus, if you give it a fun name like Stretch & Connect or Move & Mingle, you create a casual vibe. If your team likes a little challenge, organize a game like “Desk Detox Bingo” (based on the popular icebreaker). You can offer points for activities such as walking to fill your water bottle, getting up to chat with a coworker rather than emailing, stretching your arms, leaving the building for five minutes — and more. 

Set personal boundaries. 

If you’ve planned a break or vacation, prioritize the commitment you’ve made to yourself. Stopping to answer a quick email or workplace messaging apps doesn’t allow you to completely mentally rest. Not to mention, it shows a lack of respect for time off and reinforces the idea that disconnecting isn’t acceptable.  

Burn brightly, don’t burn out 

A 2025 study conducted by Forbes found that burnout in the U.S. is at an all-time high, with 66% of workers reporting feeling drained. In response, the Society for Human Resource Management (SHRM) encourages its members to incorporate structured downtime to enhance optimization and innovation. If it’s time to usher in change in your workplace, start by setting an example for those around you and speak to your HR team about creating a companywide initiative.

Save these five desk stretches for the next time you need a mindful moment at work and give your body and mind a well-deserved recharge.