Turns Out the Perfect Work Break Is Exactly 17 Minutes, Says Science
Too tired to focus but too guilty to pause? Researchers say a simple 17-minute reset could be the secret to getting more done — and feeling better while doing i
If you’ve ever found yourself frozen in front of a glowing screen, waiting for inspiration to strike, you’re far from alone. The guilt that hits when you pause can feel heavier than the exhaustion itself.
Many of us power through with caffeine and half-hearted determination, convincing ourselves that pushing harder equals getting more done. But instead of unlocking focus, we usually just burn out a little faster.
Scientists now suggest that the real secret to productivity isn’t constant motion — it’s strategic rest. Taking a break doesn’t mean slacking off; it means giving your brain space to reset. A few intentional minutes of quiet can do more for focus and creativity than another hour of forced effort.
Dr. Olivia Remes, a mental health researcher at the University of Cambridge, recently shared a simple formula that’s changing how people approach their workday.
She calls it the 52/17 rule: work deeply for 52 minutes, then step away for 17. No screens, no emails, no “just checking one thing.” The goal is to disconnect completely, letting your mind and body recharge before diving back in.
It’s counterintuitive but true — the most productive people aren’t those chained to their desks. They’re the ones who understand the power of pausing.
Dr. Remes shared the 52/17 rule in an Instagram post that quickly resonated with tired students, remote workers, and anyone who’s ever opened 12 tabs just to avoid finishing one task.
She called it a “landmark study” in productivity research, showing that the most efficient workers aren’t those glued to their desks — they’re the ones who know when to step away.
“The most productive people work for about 52 minutes at a time and then take 17-minute breaks,” she explained. “During those breaks, they completely disconnect from technology.”
That last part is key. Scrolling social media doesn’t count as rest. The study found that people who used their breaks to truly unplug — walking outside, stretching, even just staring out the window — returned with better focus and higher motivation. It’s not the length of the pause that matters, but the quality of it.
“This is much better than working for long stretches of time without taking any breaks,” Dr. Remes added. “They stepped away from the computer, they didn’t answer emails, they didn’t check their phones.
Instead, they gave themselves a chance to relax and rest.”
Beyond taking better breaks, Dr. Remes also offered an emotional reset trick for those struggling with tough tasks. “Instead of focusing on that negative emotion of aversion, frustration, or perhaps stress,” she said, “choose to focus on other emotions that you might be feeling at the exact same time. Emotions such as the desire to succeed or to learn something new.”
By shifting your emotional focus, even challenging projects can start to feel meaningful again. It’s a subtle change in mindset, but one that can make the difference between burnout and flow.
So maybe productivity isn’t about working harder at all — it’s about working smarter and resting well. A 17-minute break might sound small, but when it’s spent truly disconnected, it can reset your brain in ways that push you forward instead of wearing you down.
Next time you catch yourself zoning out mid-task, take it as a cue. Step away, breathe, and let your mind rest for a while. Then come back sharper. You might just find that your best work happens after a good pause.
What do you think — could you commit to the 52/17 rule? Share it with someone who needs to!
The Science Behind Short Breaks
Dr. David Allen, a well-known productivity expert and author of the popular book 'Getting Things Done,' emphasizes the importance of regular breaks for maintaining mental clarity.
He notes that taking short, structured breaks can enhance cognitive function and creativity. Research shows that a 17-minute break, as suggested by recent studies, can be particularly effective in resetting the mind and rejuvenating focus.
Allen recommends integrating these breaks into your daily routine to maximize productivity and minimize burnout, stating, 'It's not about working harder, but about working smarter.'
Psychologists suggest that the quality of breaks matters just as much as their duration. Dr. Angela Duckworth, a leading researcher in psychology, notes that engaging in physical activity or mindfulness during breaks can significantly boost focus and productivity.
She recommends activities like a quick walk or a few minutes of meditation to cultivate a more refreshed mindset. This approach allows individuals to return to their work with renewed energy and creativity.
Implementing these strategies could transform how we view breaks, making them a vital part of effective work habits.
Behavioral Analysis & Pathways Forward
Understanding the science of breaks can lead to profound improvements in workplace productivity and mental well-being. Research from various experts highlights that short, intentional breaks, especially those involving physical activity or mindfulness, can dramatically enhance focus and creativity.
As Dr. Allen and Dr. Duckworth illustrate, it's not merely about the time spent away from work; it's about the quality of that time. Incorporating these insights into daily routines can foster a healthier, more productive work environment.
