9 WaysTaking Breaks Helps You To Remember More

Your brain isn’t a machine.

It needs breaks to process and retain new information.

When you learn something new, your brain creates new connections. If you keep pushing without giving it a rest, you can overload your working memory. Neuroscientists have found that short breaks during learning sessions significantly enhance your ability to retain information.

Your brain uses these pauses to consolidate memories, much like a computer saving your work, moving everything over from your short-term working memory to your long-term memory. This then frees up capacity in your working memory for more learning.

So, when you take regular breaks, you’re not wasting time — you’re making your learning more effective.

Here are 9 methods you can try to take more breaks, take more effective breaks, and ultimately remember more.

1. The 90-Minute Rule: Work, Then Rest

To maximize retention, try the 90-minute rule.

Here’s how it works: Focus intensely on your task for 90 minutes, then take a 10–15 minute break. This cycle aligns with your body’s natural rhythms, helping you maintain high energy levels and sharp focus. For example, if you’re studying for an exam, set a timer for 90 minutes. Dive deep into your study material. When the timer goes off, step away. Stretch, grab a snack, or take a short walk.

This break will help your brain absorb and process the information, making it easier to recall later.

2. Use Micro-Breaks to Stay Fresh

In addition to longer breaks, micro-breaks — short, frequent pauses — can also boost retention.

After every 25–30 minutes of focused work, take a 2–5 minute break. These tiny pauses prevent mental fatigue and keep you engaged. Here’s a practical tip: Use the Pomodoro Technique. Work for 25 minutes, then take a 5-minute break. Repeat this cycle four times, then take a longer break. For instance, if you’re learning a new language, spend 25 minutes practicing vocabulary, then step away to make a cup of tea.

These micro-breaks keep your mind fresh and ready to absorb more.

3. Physical Activity Boosts Brain Power

Physical activity during breaks can significantly improve your retention.

Exercise increases blood flow to the brain, enhancing cognitive functions and memory. When you’re taking a break, incorporate some movement. I like to take a walk but even some stretching, Yoga or just doing some jumping jacks will work. These activities will re-energize your brain and help solidify what you’ve learned.

The next time you sit down to study, your mind will be clearer, and you’ll be able to focus better.

4. Change Your Environment

Switching your environment during breaks can also improve retention.

A change of scenery can refresh your mind and provide new stimuli, which aids in memory consolidation. If you’ve been working at your desk, step outside for a few minutes. The fresh air and natural light can invigorate your senses. Alternatively, move to a different room or space in your home. The new setting can trigger different neural pathways, making it easier to retain information.

For example, if you’re reading a book, spend some time reading in your garden or a nearby park.

5. Digital Detox: Break from Screens

Constant exposure to screens can strain your eyes and tire your brain.

During breaks, avoid digital devices to give your mind a real rest. Instead of scrolling through social media, engage in offline activities. Read a physical book, doodle, or simply sit quietly and meditate. This digital detox can help reset your brain and improve your focus when you return to your task. For instance, if you’ve been working on a computer project, close your laptop and spend a few minutes observing nature from your window.

This practice helps reduce digital fatigue and enhances retention.

6. Creative Distractions

Engaging in creative activities during breaks can enhance your learning and retention.

Creativity stimulates different parts of your brain and provides a mental reset. Try activities like drawing, playing a musical instrument, or writing in a journal. These distractions can boost your mood and refresh your mind. For example, if you’re learning a new skill, spend your break sketching a quick drawing or playing a short tune on the piano.

These creative breaks can make your study sessions more productive and enjoyable.

7. Social Interaction

Connecting with others during breaks can also boost retention.

Social interactions stimulate your brain and can provide a refreshing change from solitary study. Chat with a friend, join a study group, or discuss what you’ve learned with a colleague. These conversations can reinforce your learning and provide new perspectives. For instance, if you’re preparing for a presentation, take a break to discuss your key points with a friend.

This interaction can help solidify your knowledge and make it easier to recall.

8. Practice Mindfulness

Mindfulness practices, such as meditation or deep breathing, can enhance memory retention by reducing stress and improving focus.

During your breaks, spend a few minutes practicing mindfulness. Sit quietly, close your eyes, and focus on your breath. This practice calms your mind and prepares it for more learning. For example, if you’re feeling overwhelmed while studying for an exam, take a break to do a 5-minute mindfulness meditation.

This can help clear your mind and improve your concentration when you resume studying.

9. Sleep: The Ultimate Break

Finally, don’t underestimate the power of sleep.

Getting enough sleep is crucial for memory consolidation. During sleep, your brain processes and stores the information you’ve learned. If you’re pulling an all-nighter, you’re likely doing more harm than good. Instead, aim for 7–9 hours of quality sleep. For example, if you’ve been studying hard for a test, prioritize a full night’s sleep before the exam.

This rest will enhance your ability to recall information and perform better.