50 Ways to Take a Break
Learn: Taking breaks is essential for mental health, as they help reduce stress, improve focus, and recharge emotional energy.
Change: If you are engaged in a negative thought cycle, stuck in a difficult emotion or mood, you can take a break. If you are finding that you are spending time engaged in one task, take a break to avoid burnout. Here are 50 diverse ways to take a break: pick one each day when you need a reset or want to shift to a different emotion. Find one that you love and make it a new habit!
Go for a walk – enjoy some fresh air and movement.
Listen to your favorite song – let the music lift your mood.
Do a quick stretch – release any physical tension.
Try deep breathing exercises – a few minutes can reset your mood.
Drink a glass of water – hydrate and refresh.
Meditate – a few mindful minutes can make a big difference.
Read a chapter of a book – immerse yourself in a story.
Draw or doodle – let your creativity flow.
Watch a funny video – laughter is a great stress reliever.
Write in a journal – let out thoughts and feelings.
Practice gratitude – list three things you’re thankful for.
Look at old photos – reminisce on happy memories.
Take a power nap – recharge your energy within 10-20 minutes.
Savor a hot drink – tea, coffee, or hot chocolate.
Do a puzzle – engage your brain in a fun way.
Declutter your space – clear surroundings, clear mind.
Try a quick workout – a burst of activity boosts mood.
Water your plants – connect with nature at home.
Step outside – change your environment for a moment.
Listen to a podcast – pick something light or inspiring.
Call or text a friend – connect and share a moment.
Take a long, deep breath – in and out, for calm.
Watch clouds or stars – a relaxing nature connection.
Practice mindful eating – savor each bite without distractions.
Plan a fun outing – have something to look forward to.
Try progressive muscle relaxation – release stress step-by-step.
Write a poem or short story – get creative with words.
Organize a small area – clean a drawer or corner.
Take a bath or shower – water can be refreshing and calming.
Do some gardening – work with plants and soil.
Listen to a calming sound – rain, waves, or birds.
Squeeze a stress ball – a simple but effective tension reliever.
Write down your to-do list – get organized and offload worries.
Dance to a favorite song – let loose and have fun.
Try a breathing app – use technology to guide you.
Take photos of things you find beautiful – practice appreciation.
Watch a short documentary or TED Talk – learn something new.
Do a small act of kindness – for a quick mood boost.
Try guided visualization – picture a peaceful place.
Sing along to music – get loud and expressive.
Sketch or color in an adult coloring book – creative relaxation.
Go to a nearby park – nature has grounding effects.
Bake something simple – let cooking soothe you.
Create a vision board – focus on dreams and goals.
Play with a pet – enjoy some animal companionship.
Try aromatherapy – essential oils or candles can be soothing.
Look up inspirational quotes – pick one to guide your day.
Make a list of positive affirmations – boost your mindset.
Write a letter to yourself – reflect on where you are and where you want to be.
Watch the sunrise or sunset – a peaceful moment to ground you.
Download the 50 Ways to Take a Break printout.
Grow: Implementing positive coping strategies to ground yourself into the present moment have positive mental and physical health benefits. If you repeat one enough it will become a new habit and it can replace any negative coping strategies like scrolling on social media, or using substances to numb intense emotions.