In today’s nonstop work culture, many people try to power through the day nonstop to maximize productivity. Meetings are often back-to-back, and we rely on coffee or junk food to keep us going when our energy starts to flag. But the research points in a different direction: one of the most effective ways to stay focused and perform well is also one of the simplest—taking short, restorative breaks.
One study from the University of Illinois found that even brief diversions can dramatically improve concentration. In the experiment, participants tasked with a repetitive 50-minute assignment showed a steady decline in performance over time. But those who were given two short breaks during the task experienced no such drop. The conclusion? Our brains aren’t wired for long, unbroken periods of focus. As the study’s lead author, Professor Alejandro Lleras, put it: “Brief mental breaks will actually help you stay focused on your task.”
The mechanism is simple: taking a pause helps you “reset” your mental attention, so when you return to the task, your brain is more alert and engaged. Even micro-breaks—as short as a few seconds to a couple of minutes—can make a measurable difference in performance, energy, and mood.
A 2023 study by Columbia University and National Public Radio found that participants who took five-minute movement breaks at work reported an average of 25% less fatigue, feeling more positive and energized, and, greater engagement with their work
But not all breaks are created equal. Many of us default to scrolling through our phones or checking Slack between meetings, which may keep our brains entertained, but doesn’t offer the cognitive or physical recovery we actually need. In contrast, short, intentional activities—like stretching, breathing deeply, doing brief exercises, and expressing gratitude—can lower stress, restore focus, and even boost creativity.
That’s the power behind AdaRose boosts: short, evidence-based activities designed to give you a genuine reset in the flow of your day. Delivered via SMS (no app to download, no login required), each boost offers a moment of pause that’s tailored to your preferences.
The best part? Boosts meet you where you are. Everyone receives boosts that are personalized to their own preferences and circumstances. They fit naturally into those in-between moments when you’re already shifting gears: right after a meeting, between tasks, or while you wait for the coffee to brew. Rather than filling those spaces with more noise, boosts create a small window for clarity and reinvigoration.
For teams of co-workers, the ripple effects are even more powerful. When employees build a shared culture around meaningful micro-breaks, the benefits multiply: stronger focus, less burnout, and better collaboration. Wellness doesn’t have to mean a big program or an elaborate platform. Sometimes it just starts with a two-minute pause.
And sometimes, a little boost goes a long way.
