Movement Breaks: Why Your Child Needs Them (And Try My Free Brain Break Spinner Tool)
Whether at home or in the classroom, children often reach a point where they become frustrated, fidgety or simply zone out. Sound familiar?
Brain breaks (also known as sensory breaks or movement breaks) are quick movement-based activities that can transform these challenging moments, helping children reset, refocus and return to tasks with renewed energy.
As a parent and a child clinical psychologist, I’ve been amazed over the years at how often brain breaks can successfully re-focus a child, or help them regulate themselves.
In this article I’ll give you a practical guide to brain breaks PLUS my free Brain Breaks Spinner Tool!
What Are Brain Breaks?
Think of brain breaks as strategic pauses that help reset your child’s mental energy.
They’re purposeful, brief activities that help children step away from concentrated mental effort and return refreshed and ready to learn.
Unlike traditional breaks where children might grab their phones or slump in front of the TV, brain breaks are active, engaging moments that last anywhere from 1-5 minutes.
They might involve physical movement, mindful breathing, or quick creative activities that help shift your child’s energy and attention.
You can use brain breaks whenever you notice your child:
- Struggling to maintain focus on homework
- Becoming overwhelmed with new information
- Showing signs of physical restlessness
- Getting frustrated with a challenging task
- Needing a healthy transition from screen time
If you’re a teacher, you can incorporate these breaks seamlessly into your lesson planning, helping to maintain classroom engagement and manage energy levels throughout the day.
The Science Behind Brain Breaks
Research from neuroscience and educational psychology shows that movement and learning are deeply interconnected. (If you’re interested in learning more, read Eric Jensen’s “Teaching with the Brain in Mind”, and I also highly recommend Dr John Ratey’s “SPARK: The Revolutionary New Science of Exercise and the Brain”.)
When children engage in physical activity, even for just a few minutes, their brains experience increased blood flow and oxygen levels, leading to improved concentration and better information processing.
This movement also helps their nervous system organize and process sensory information from their environment, naturally regulating their arousal levels to an optimal state for learning.
It explains why children often struggle to maintain focus during long periods of sedentary activities. Their brains simply aren’t designed for sustained attention without breaks.
Every child has unique sensory needs and some need more of specific types of movement than others. Vestibular input (movement that stimulates our inner ear’s balance system), for example, helps children regulate their attention and energy levels. This could be as simple as jumping, spinning, or swaying – movements that help the brain organise sensory information more effectively.
In the modern school environment, where children spend increasing amounts of time seated, regular movement breaks are absolutely crucial.
Teachers who incorporate mini-movement breaks into their lesson plans report improved attention spans across their entire class.
Similarly, parents who do regular brain breaks with their children at home often find that learning becomes more effective and enjoyable and children’s moods become more balanced, as these breaks help children reset and refocus.
Your Interactive Brain Break Spinner
Need a quick and engaging way to choose your next movement break?
My free Brain Break Spinner takes the guesswork out of selecting sensory break activities. It’s a great option for both teachers managing a whole class and parents looking for fresh brain break ideas at home.
Would you like your own copy of the Brain Break Spinner as a standalone page? Sign up to my email list to get immediate access to this, as well as regular tools, workbooks, articles and tips!
Each spin of our colourful wheel will give you a different randomised sensory break activity. Most of these activities can be adapted to any space, making them ideal for both the classroom environment and home use.
How to use the spinner:
- Introduce it either at home or in your classroom as a fun way for children to choose brain break activities
- Use it during lessons or homework sessions to maintain engagement
- Spin when you notice signs that a child needs a movement break, such as fidgetiness, drifting off, or frustration
- Let children take turns spinning for the whole class, or between siblings if you are using it at home
- Keep it bookmarked for quick access!
I selected the activities to support children’s regulation and build sensory integration into their day.
TAKE THE QUIZ!
Why Brain Breaks Matter
For Parents
When you’re supporting your child’s learning at home, regular sensory breaks can help you break up study time into manageable chunks. Use them strategically, for example younger children will need frequent brain breaks, perhaps every 15 minutes or so. Older children might need them as a reset between tasks: “Let’s do three maths questions and then we will have a brain break!”
Brain breaks are particularly valuable during homework sessions, but they’re not just for academic tasks. They’re a great way to help your child transition between activities, regulate their energy levels, and manage sensory overload. For instance, if your child has been engaged in screen time, a quick movement break can help reset their nervous system before the next activity.
If your child struggles with sensory processing or you notice they’re a sensory seeker, discussing regular brain break times with your child’s teacher can help ensure consistency between home and school settings. Many children benefit from having similar sensory break activities in both environments.
For Teachers
Built-in classroom movement activities aren’t just nice to have – they’re essential tools for effective learning. When you incorporate regular brain breaks into your lesson plans, you’re supporting your entire class’s ability to maintain focus and engagement. These mini-movement breaks can be particularly helpful during transitions or between subjects that require intense concentration.
Many teachers find that using brain breaks in the classroom helps:
- Support diverse sensory needs across the whole class
- Improve students’ ability to process new information
- Create natural transition points between activities
- Give children appropriate outlets for physical energy
- Support implementation of zones of regulation
- Maintain engagement during longer lessons
Whether you’re teaching younger kids or older students, adapting these sensory break activities to suit your class’s needs can make a remarkable difference in classroom management and learning outcomes.
Signs Your Child Needs a Brain Break
Understanding when to offer sensory break activities can make them even more effective.
Here are the some of the key signals that indicate your child might benefit from a movement break:
Physical Signs
- Fidgeting or squirming in their seat
- Slouching or lying on their desk
- Excessive movement (like swinging legs or tapping)
- Changes in energy level (either becoming sluggish or overly active)
- Looking around the room instead of at their work
- Chewing on pencils, clothing, or other objects
Behavioural Changes
- Difficulty following simple instructions
- Increased mistakes in work they usually manage well
- Taking longer than usual to complete tasks
- Becoming easily distracted
- Struggling to transition between activities
- Seeking additional sensory stimuli (like humming or making noises)
Emotional Indicators
- Growing frustration with tasks
- Emotional outbursts or increased sensitivity
- Signs of overwhelm or anxiety
- Resistance to continuing work
- Expressing boredom or tiredness
- Becoming withdrawn
Making Brain Breaks Work
The key to successful brain breaks is making them a natural part of your daily routine. Here’s how to use them effectively:
Timing and Duration
Keep sensory break activities brief – usually 1-3 minutes is perfect. This provides enough time for physical activity and sensory integration without disrupting the flow of learning.
Creating a Routine
- Build regular movement breaks into your daily schedule
- Use them proactively rather than waiting for signs of overwhelm
- Plan mini-movement breaks between sedentary activities
Setting Up for Success
Make brain breaks a positive experience by:
- Explaining their purpose to children
- Creating clear start and end signals
- Ensuring the space is safe for movement
Keep It Fun
Above all, remember that movement breaks should be enjoyable!
Use my Brain Break Spinner above, to add an element of randomness and excitement.
When children view brain breaks as a positive part of their day, they’re more likely to recognise and communicate their sensory needs independently.
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Autism Stim Toys: 30 Awesome Sensory Ideas
Dr Lucy Russell is a UK clinical psychologist who works with children and families. Her work involves both therapeutic support and autism assessments. She is the Clinical Director of Everlief Child Psychology, and also worked in the National Health Service for many years.
In 2019 Lucy launched They Are The Future, a support website for parents of school-aged children. Through TATF Lucy is passionate about giving practical, manageable strategies to parents and children who may otherwise struggle to find the support they need.
Lucy is a mum to two teenage children. She lives in Buckinghamshire with her husband, children, rescue dog and three rescue cats. She enjoys caravanning and outdoor living, singing and musical theatre.
