Ten deliberate minutes of doing nothing reduce attention residue, improve vigor (fatigue ↓), and can nudge the autonomic nervous system toward balance (HRV ↑). It's long enough to reset, short enough to be realistic every day.
What's special about 10 minutes?
- Clears attention residue. Short, intentional pauses help the mind fully detach from the previous task and re‑engage with the next.
- Fits the micro‑break window. Meta‑analysis: micro‑breaks (≤10 min) reliably improve well‑being; performance effects trend upward with slightly longer breaks.
- Physiologically meaningful (optional breathing). ~10 minutes at ~6 breaths/min often increases heart‑rate variability (HRV), indicating better autonomic balance.
The science, briefly
- Attention residue — task switching leaves a cognitive after‑image that hurts next‑task performance; pausing reduces it.
- Micro‑breaks work — systematic review (22 studies, n≈2,335): vigor ↑, fatigue ↓; performance effects depend on task, with upward trend for slightly longer micro‑breaks.
- Slow breathing & HRV — 6 breaths/min (≈0.1 Hz) commonly elevates HRV and supports calm regulation; the pause still works without breath work.
- Context: brief naps/movement — adjacent literature shows short naps or light movement can boost alertness; we don't prescribe them here, but they live on the same time scale.
How to use this pause
- Open the app.
- Put the device down (or hide the screen).
- Don't touch for 10 minutes. Breathe naturally, or follow the breathing dot.
Tip: If you catch yourself evaluating ("Is this working?"), notice that impulse and let it pass.
When 5 or 15 might be better
- 5 minutes for quick context switches.
- 10 minutes for most slate‑clearing pauses.
- 15 minutes for deeper recovery (e.g., after heavy focus). If you regularly need 15+, schedule real rest — this tool is for frequent, low‑friction resets.
Why privacy and minimalism matter
No sign‑in, no feed, no streaks, no prompts. A blank screen reduces cognitive load and makes the pause easier to take. Privacy is a feature here.
References
- Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181. DOI: 10.1016/j.obhdp.2009.04.002
- Albulescu, P. et al. (2022). Give me a break! A systematic review and meta‑analysis on the efficacy of micro‑breaks. PLOS ONE, 17(8): e0263293. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0263293
- Laborde, S., Zammit, N., & Mosley, E. (2022). Slow‑paced breathing and HRV: systematic review/meta‑analysis. Neuroscience & Biobehavioral Reviews. (Search on Google Scholar: "Laborde 2022 slow‑paced breathing HRV NBR review".)
- Schwerdtfeger, A. R. et al. (2020). HRV and 0.1 Hz resonance: mechanisms and practical relevance. Psychophysiology. (Scholar search: "Schwerdtfeger 2020 psychophysiology resonance 0.1 Hz".)
- Brooks, A., & Lack, L. (2006). A brief afternoon nap following lunch can improve cognitive performance. Journal of Sleep Research, 15(3), 272–277. (Scholar search: "Brooks Lack 2006 brief nap performance".)