If you want to master the Pomodoro technique, you need to use breaks wisely.

I've been using modified pomodoros for quite a long time, but recently realized that most of the benefits of using this technique come from taking regular breaks.

They not only help you to stay focused during longer periods of time, they also play a critically important role in consolidating your memories.

By looking at the brain waves of volunteers performing a cognitive demanding task, scientists from NIH found activity patterns that suggested their brains were solidifying memories during the rest periods. They conclude that “resting, early and often, may be just as critical to learning as practice”.

Use your breaks to restore your energy, here are some ideas:

• Drink water

• Do some light exercise

• Stretch

• Meditate

• Close your eyes

Importantly, Move your body!

Choose whatever works for you:

• dance to your favorite track

• water some plants

• do a ‘shake-off’: shake your legs and arms, jump and quickly run in place

Semi-intensive physical activity even for 5-10mins will help release any tension developed in your body, increase the blood flow to your brain and the rest of the body, as well as increase dopamine and serotonin levels boosting your mood

Do not involve in any activity that sucks you in, such as browsing the internet, using your phone or watching TV.

If you are not already doing it, next time try to be mindful about what you do during the pauses.