PauselyThings to do on your lunch break
The best things to do on your lunch break include taking a 15-minute walk outside, doing a quick stretch routine, or eating your meal without a screen in front of you.
Your lunch break is the most underused recovery window in the workday. Most people eat at their desk while scrolling, then wonder why 2pm feels impossible.
Lunch break activities
28 activities
- creative
Write a 10-minute journal entry
10–15 minlow - wellness
Take a 15-minute walk outside
15–25 minmedium - productive
Do a 15-minute room reset
15–20 minmedium - fun
Call or voice note a friend
10–30 minmedium - fun
Play a 10-minute brain game
10–15 minlow - creative
Write a 5-item gratitude list
3–5 minlow - wellness
Make your favourite hot drink mindfully
5–10 minlow - wellness
Do a 5-minute full-body stretch
5–8 minlow - fun
Read a book for 20 minutes
20–30 minlow - wellness
Take a 20-minute power nap
20–25 minlow - fun
Have a 10-minute solo dance session
10–15 minhigh - wellness
Do a 20-minute home workout
20–30 minhigh - wellness
Go for a 20-minute run outside
20–35 minhigh - wellness
Do a 5-minute breathing exercise
4–7 minlow - wellness
Follow a 10-minute guided meditation
10–15 minlow - creative
Doodle freely for 10 minutes
10–15 minlow - wellness
Sit outside for 10 minutes without your phone
10–15 minlow - fun
Watch one episode of a comfort show
20–50 minlow - wellness
Take a slow bath or long shower
20–40 minlow - wellness
Take a mindful walk in a park or green space
20–40 minmedium - creative
Sketch something in your room from life
15–25 minmedium - creative
Build a playlist for your current mood
15–25 minmedium - learning
Go on a Wikipedia deep-dive on something you're curious about
10–20 minlow - learning
Read one chapter of a non-fiction book
20–35 minmedium - fun
Send a 'thinking of you' message to someone
3–5 minlow - creative
Write a letter or long message to a friend
15–25 minlow - creative
Write an appreciation note to someone in your life
10–15 minlow - fun
Jump on a spontaneous video call with a friend
20–40 minmedium
Frequently asked questions
How should I spend my lunch break to avoid the afternoon slump?
Get outside for at least 10 minutes, eat away from your desk, and avoid heavy phone use. The afternoon slump is largely caused by continuous screen attention and lack of daylight — a real break addresses both.
More idea lists
- ⚡
5-minute activities for when you're bored
- ⏱️
10-minute things to do with your free time
- 🕒
15-minute activities for free time