Potential problems

Especially when you are new to integrating regular breaks into your working day, several difficulties may sometimes arise.

This is also what happened to ConnyConfused:

“I find it very difficult to take breaks. I have understood that breaks make sense from a learning psychology point of view, but I don't really feel comfortable with the new rhythm yet.
For example, it often happens that I forget to take a break and only notice it when I've been sitting at my laptop for two hours again.
Or I take a break and then I don't know what to do during the break. I then play around on my mobile phone, or, in the worst case, I end up watching 3 episodes of my favourite series on Netflix. Of course, this goes way beyond the scope of any regular break, which makes me feel totally frustrated.
After all these failures, I didn't even try to integrate the day off into my schedule.”

Many students who start taking frequent and small breaks find themselves in the same situation as ConnyConfused. There are a few tricks that can help to make the breaks work better:

How do I find the starting point for a break?

It can be helpful to set an alarm clock at the beginning of the learning unit. When 45 minutes are up and the alarm goes off, you are entitled to a break – no matter how far you have come or how efficient you think the previous unit was.
You can simply use your mobile phone to do this. However, if the mobile phone is a potential distraction and should therefore not be at your desk, you can also use an egg timer.

What do I do during the breaks?

Basically, you can do anything you want during the breaks – as long as you get up from your chair! Furthermore, it is also advisable to do something that does not involve you staring at the screen. So you shouldn't look at your smartphone screen all the time, but rather give your eyes a rest.

What will certainly do you good during the breaks is some physical exercise. Here you can perhaps stand at the open window and do some stretching.

JLU's General University Sports Programme (Allgemeiner Hochschulsport) also offers videos of its well-known Pausenexpress with exercises that you can do comfortably and without aids at home. Each of the videos is 7-10 minutes long and therefore fits very well into the rhythm of breaks. In order to be able to use the videos, you must register in StudIP for the event “Medialer Pausenexpress”. There you will find a link that will take you to the videos in ILIAS.

In addition, you are also allowed to do something around the house during a break, but in general, the breaks should be filled with pleasant activities so that they represent a reward for you. It might help you to think about things that could be enjoyable activities during breaks for you. We have put together a worksheet that can help you gather ideas on how to organise your break: Worksheet Activities for Breaks

The worksheet also mentions a breathing exercise as one recommendable way of spending your break. If you would like to get to know such a breathing exercise, you can find instructions here.

If it suits you, you can also take a power nap during the longer breaks. Ideally, it should not be longer than 20 minutes. Here it can also be helpful to set an alarm clock in advance.

How do I manage to end the break?

Just as an alarm clock can help you not to miss the start of the break, it can also help you find the end point for the break. So, if you set an alarm clock right at the beginning of the break, this can make it easier for you to end the break on time.

In addition, it can be helpful to choose activities whose natural duration matches the break in question. So, for a 5- to 10-minute break, it is appropriate to do one of the exercises presented in the videos of the Pausenexpress; a power nap, however, is less advisable.