Do Nothing on Purpose: Micro-Breaks that Restore Energy and Focus
Many of us try to power through fatigue, sensory overload, or anxiety. For neurodivergent people and for many with psychiatric or chronic conditions, pushing harder can backfire. A short period of intentional rest can reset attention, reduce sensory load, and protect your day.
This is not quitting a task. It is stepping away for a few minutes to let the brain settle, then returning with more bandwidth.
What is a “do nothing” break
Sit or stand comfortably.
Let your eyes rest on a neutral point or close your eyes.
Let thoughts and feelings come and go without chasing them.
No phone, no reading, no news, no music with words.
Breathing is natural. No special technique required.
Personal note
More than once, the answer to a seemingly unsolvable problem showed up while I was taking a walk away from my desk. I stopped trying to force it, and the idea arrived on its own. Sometimes I was far from my desk and could not write it down right away. That taught me to capture a single sentence when I returned. I hear this same story from many others.
Why this helps
Reduces sensory and cognitive load.
Gives the nervous system a chance to downshift.
Improves working memory and task re-engagement.
Helps prevent shutdown, panic, or rebound exhaustion.
Two simple protocols
The 2–5 minute reset
Use this between meetings or when you feel the first signs of overload.
Stop. Put both feet on the floor or hold the back of a chair.
Rest your eyes in one direction. Notice three things you see, two you feel, one you hear.
Breathe slowly. Count to four on the exhale.
Name the next tiny step you will take when you resume.
The 15 minute “do nothing” block
Use this once or twice a day.
Set a quiet timer for 15 minutes.
Sit, lie down, or walk casually.
Let your mind wander. No inputs.
When the timer ends, write one sentence. “Next step when I get going again is: …”
Tip
If full stillness is hard, try low-intensity music without words, or look out a window. The key is low input, low effort, and kind attention.
Make it effortless: organization setup that reduces load
For IT or Operations
Create two daily calendar holds titled Reset Break for every employee.
Place them outside working hours by default, for example 7:30 a.m. and 5:30 p.m. local time.
Mark as Free and no attendees so they never block scheduling.
People simply drag one or both holds into the spots that make sense that day.
No status messages required. No extra admin steps.
For teams
Refer to these as reset breaks or quiet breaks.
Do not ask people to explain why they take them.
Managers model the practice by dragging their own holds into the day.
This framing avoids the discomfort many people feel about “doing nothing.” The message is performance and wellbeing. Breaks help work go better.
Scripts to protect your reset breaks with minimal effort
Quick message to manager
Subject: Two short reset breaks
Hi [Manager], I am using the calendar’s Reset Break holds. I will drag one or two into my day when needed. They help me return with better focus and fewer errors. No other changes are needed. Thank you.
In-meeting boundary
“Before the next topic, can we take a two minute pause. I will return at 10:32 with notes ready.”
HR or People Ops note
Subject: Recognize short reset breaks
Hello, I support the default Reset Break holds that IT provides. These are 10 to 15 minutes and marked Free. People can drag them into their day. This reduces overload and improves focus without extra admin steps. Thank you.
A gentle start plan
Week 1
Use one 5 minute reset each day. Place it after your most demanding meeting.
Week 2
Drag one 15 minute Reset Break into two days. Notice changes in headaches, eye strain, and task restarts.
Week 3
Share one result with your manager. For example: fewer errors or faster re-entry into complex work.
Week 4
Keep what helps. Protect one daily reset.
When the break feels impossible
Set a two-minute timer. Make the goal “sit and breathe until the tone.”
Reduce stimulation. Lower light, put on headphones, step outside if possible.
Use an anchor. Hold a cool glass, a stone, or the back of a chair.
Pair it with a cue. After every calendar handoff, take two minutes.
“Do nothing” in busy environments
At home
Close the laptop. Face away from screens.
Sit on the floor or a stable chair.
Ask family to delay non-urgent questions until the timer ends.
In the office
Use a phone room or low-stimulus space.
If rooms are scarce, step to a quiet stairwell or go for a slow walk.
On transit
Sit or stand. Let your eyes rest on a neutral point.
Use a hat or glasses to reduce input.
Ally and manager tips
Normalize quiet time. Add a two-minute pause between agenda sections.
Do not ask people why they take a break. Respect privacy.
Protect start and end times. Remove pressure to multitask during the pause.
Offer a small stipend for comfort tools. Eye mask, earplugs, soft timer app.
Share results. “Our team added two-minute pauses and decisions now land faster.”
Myths and facts
Myth
Micro-breaks reduce productivity.
Fact
Short resets reduce rework and decision fatigue. Teams often finish sooner.
Myth
Only some diagnoses need this.
Fact
Everyone benefits from lower load. For neurodivergent folks it may be the difference between participating and shutting down.
Myth
Breaks must be earned.
Fact
Breaks are part of how brains function. Plan them, take them, return with clarity.
One page you can copy into policy
Micro-Rest Practice
Calendar provides two Reset Break holds each day, placed outside working hours and marked Free.
Team members may drag one or both into their day as needed.
No one is required to explain personal reasons.
Meetings may include a two-minute processing pause between topics.
Leaders support this practice as part of humane and effective work.
Closing
Stepping away is a skill. It protects energy and improves the quality of work. For neurodivergent people and for many others, it can be the difference between overwhelm and a calm restart. Try a two-minute pause today. Then try a 15-minute reset this week. Notice what changes, write one sentence, and begin again.