If you’ve ever told yourself, “I’ll rest when I’m done,” or feared that taking a break might undo all your hard work, you’re not alone. Especially in the legal world and other high-pressure professions, the idea of pressing pause feels counterintuitive—or even dangerous.
But science tells a different story. Breaks, when taken intentionally, aren’t a threat to momentum. They’re essential to sustaining it.
The Science Behind Taking Breaks
1. Breaks restore your mental energy.
The brain operates a lot like a muscle—it can become fatigued with overuse. According to research from the University of Illinois, even brief diversions from a task can dramatically improve your ability to focus for longer stretches. This phenomenon, known as attention restoration, suggests that regular breaks actually protect your ability to concentrate.
Tip: Step away before your brain checks out on its own. A short walk, a change of scenery, or even five minutes of quiet breathing can reset your cognitive capacity.
2. Rest activates the Default Mode Network (DMN).
When your brain is “off-task,” it’s actually doing some of its most important processing. The DMN is the network responsible for introspection, self-reflection, and problem-solving. Neuroscientific research shows that downtime gives your brain the opportunity to synthesize new information, find creative solutions, and make important connections.
This explains why great ideas show up in the shower—or while folding laundry.
3. Breaks reduce stress and prevent burnout.
Cortisol, the body’s primary stress hormone, builds up with prolonged pressure. Without adequate rest, that build-up leads to anxiety, decision fatigue, and eventual burnout. Regular breaks—especially ones that involve mindful movement or deep relaxation—help regulate cortisol and return the nervous system to baseline.
Sound familiar? I work with many lawyers who come to me teetering on the edge of burnout, convinced they just need to “push through.” The truth is: pushing through often makes it worse. Strategic recovery makes it better.
4. Momentum doesn’t require motion—it requires clarity.
Momentum is often mistaken for constant activity. But lasting momentum comes from alignment. When you know what you’re doing and why, you’re less likely to spin your wheels in unnecessary overdrive.
Intentional breaks give you the chance to reconnect to your values, goals, and big picture. They help you pause long enough to ask: Is the path I’m on still the right one?
How to Take a Strategic Break (Without Losing Ground)
- Plan your pause.
Don’t wait until you’re burned out. Build breaks into your week, month, or even your summer schedule. Give them purpose. Whether it’s rest, reflection, or creative thinking—define what your break is for. - Set boundaries.
Let others know when you’ll be unavailable, and protect that time like you would a court date or closing. Rest doesn’t happen by accident. - Create soft structure.
A break doesn’t mean total disengagement (unless you want it to). Consider journaling prompts, meditations, or a reset retreat to reconnect to what matters most. - Pair your pause with support.
You don’t have to figure it all out alone. Coaching is a powerful way to use your break time strategically—whether you’re reevaluating your path, exploring new goals, or just learning how to slow down without giving up your edge.
Want to take an intentional break that builds your next chapter?
That’s exactly what we do at The Lawyer Life Collective. Through coaching, workshops, and real conversations on The Lawyer Life Podcast, I help high-achieving professionals redefine success and build sustainable careers—with room for breath.
🌟 Check out my current coaching programs
🎤 Book me to speak at your next event
Final Thoughts
You don’t need to earn your rest. And you don’t have to choose between progress and peace. Breaks aren’t the end of your momentum—they’re the strategy that sustains it.
Additional Resources
New on the Podcast: How to Actually Take a Break Without Losing Momentum
This week on The Lawyer Life Podcast, I dive into why taking breaks can actually help you build momentum in your career, how to build momentum, and how to tackle the guilt associated with taking a break.
