Are you ending your days feeling exhausted? You’re not alone. In fact, you’re part of a growing majority.

The exhaustion epidemic

It is very common for people to come home from work (or more recently, log out from work) feeling absolutely drained and exhausted. We’ve normalized this feeling, treating it as an inevitable part of adult life. But it doesn’t have to be this way.

The cause of this might vary, but one of the common causes of exhaustion is not taking proper breaks during the day.

When we work for hours without stopping, our brains and bodies pay the price. We become less productive, more irritable, and more prone to mistakes. We end the day feeling like we’ve been hit by a truck, with no energy left for the things that actually matter to us.

The problem with “breaks” that aren’t really breaks

Additionally, even if we take breaks from work, they are not really restful because we use them to scroll through social media or catch up with our group chats. Your brain doesn’t care if this information processing is not really work, it feels like work to it.

This is a crucial insight that most people miss. Your brain doesn’t distinguish between “work” work and “fun” work. It just processes information, and processing information is cognitively demanding.

When you scroll through social media, your brain is:

• Processing visual information
• Making decisions about what to click
• Evaluating content
• Comparing yourself to others
• Managing emotional responses
• Switching between different types of content

This is all cognitive work. It might feel like relaxation because it’s not your job, but it’s still work for your brain. You’re just switching from one type of mental labor to another.

Why social media breaks are so draining

Social media is particularly exhausting because it’s designed to be addictive. Every notification, every like, every comment triggers a dopamine response that keeps you engaged. You think you’re taking a break, but you’re actually engaging in a different kind of work.

The constant switching between work and social media creates cognitive fatigue. Your brain never gets a chance to truly rest and recover. It’s like running a marathon and then immediately starting a sprint.

Plus, social media often introduces negative emotions: comparison, FOMO, anxiety about missing out, frustration with political content, or stress from seeing other people’s highlight reels.

These emotions are energy vampires. They drain your mental and emotional resources, leaving you even more exhausted than when you started your “break.”

What real rest looks like

This week, try taking breaks without your phone. Go for a walk outside, do a meditation session, do breathing exercises or read something enjoyable. It is very likely that these better breaks will help you recharge and finish the workday with some energy still in your tank to enjoy the rest of the day.

Real rest involves activities that:

• Reduce cognitive load
• Allow your mind to wander
• Engage your body in gentle movement
• Connect you with the present moment
• Don’t require decision-making
• Don’t involve screens or digital content

These activities give your brain a chance to recover, process information, and restore its energy reserves.

Practical break strategies that actually work

Here are some specific break activities that will help you recharge:

Movement breaks:

• Take a 10-minute walk outside
• Do some gentle stretching
• Practice yoga poses
• Go for a short bike ride
• Dance to a favorite song

Mindfulness breaks:

• Meditate for 5-10 minutes
• Practice deep breathing exercises
• Do a body scan meditation
• Sit quietly and observe your surroundings
• Practice mindful walking

Creative breaks:

• Draw or doodle
• Write in a journal
• Play an instrument
• Cook something simple
• Work on a hobby

Social breaks (without screens):

• Have a real conversation with a colleague
• Call a friend or family member
• Meet someone for coffee
• Play a quick game with someone nearby

Nature breaks:

• Sit outside and observe nature
• Go for a walk in a park
• Visit a garden or green space
• Watch birds or other wildlife
• Feel the sun on your face

The science behind proper breaks

Research shows that taking regular, meaningful breaks improves:

• Productivity and focus
• Creativity and problem-solving
• Memory and learning
• Emotional regulation
• Physical health
• Job satisfaction

The key is that breaks need to be truly restorative. They need to give your brain a chance to enter a different state, to process information, and to restore its energy.

When you take proper breaks, you’re not just resting, you’re investing in your future productivity. You’re giving your brain the resources it needs to perform at its best.

How to implement better breaks

Here’s how to start taking breaks that actually recharge you:

1. Schedule your breaks: Don’t wait until you’re exhausted. Plan breaks throughout your day, ideally every 90 minutes.

2. Leave your phone behind: Put your phone in another room or in a drawer. Out of sight, out of mind.

3. Set a timer: Give yourself permission to take a full break. Set a timer so you don’t worry about losing track of time.

4. Choose activities you enjoy: Pick break activities that you actually look forward to. If you hate meditation, don’t force yourself to do it.

5. Be consistent: Make better breaks a regular habit, not just something you try when you’re feeling particularly exhausted.

6. Track your energy: Notice how you feel after different types of breaks. What activities leave you feeling more energized?

The impact on your evening and life

When you take proper breaks during the day, you’ll notice several positive changes:

More energy in the evening: You’ll have energy left for hobbies, relationships, and the things that matter to you.

Better sleep: You’ll be less wired and more able to relax when it’s time to sleep.

Improved relationships: You’ll have more patience and presence for the people in your life.

Better decision-making: You’ll make better choices about food, exercise, and other health behaviors.

Increased creativity: Your mind will have space to process ideas and make connections.

Greater satisfaction: You’ll feel more in control of your time and energy.

The Stoic perspective on self-mastery

“No person is free who is not master of himself.” — Epictetus

This quote perfectly captures the relationship between energy management and freedom. When you’re constantly exhausted, you’re not free. You’re a slave to your fatigue, your stress, and your lack of energy.

Taking proper breaks is an act of self-mastery. It’s choosing to be intentional about how you use your energy. It’s refusing to let external demands drain you completely.

When you master your energy, you gain freedom. Freedom to pursue your interests, freedom to be present with loved ones, freedom to make choices based on what matters to you rather than what you have energy for.

Common objections and how to overcome them

“I don’t have time for breaks.” You don’t have time not to take breaks. The time you “save” by working through breaks is lost to decreased productivity, increased errors, and longer recovery time.

“I’ll lose momentum if I stop.” Actually, breaks help you maintain momentum. They prevent burnout and keep your energy levels consistent throughout the day.

“My boss expects me to be available.” This is a real challenge in many workplaces. You might need to be strategic about how you take breaks, or have a conversation with your boss about the benefits of proper breaks for productivity and quality of work.

“I don’t know what to do during breaks.” Start simple. Just sit quietly for 5 minutes. Walk around the block. Look out the window. You don’t need to have a perfect break activity figured out.

The bottom line

Feeling exhausted at the end of the day is not inevitable. It’s a sign that you’re not managing your energy effectively.

The solution is simple but not easy: Take breaks that actually rest your brain, not breaks that just switch you to a different type of work.

Start small. Try one phone-free break today. Notice how you feel afterward. Build from there.

Remember: your energy is your most valuable resource. How you spend it determines the quality of your work, your relationships, and your life.

Take breaks that recharge you, not breaks that drain you further. Your future self will thank you.

Try it this week. Leave your phone behind during breaks and do something that actually feels restful. You might be surprised by how much energy you have left at the end of the day.