The ACTIVE BREAK Method underpins our challenges, online course and coaching, from how we introduce movement, to how we help you use your existing routines to create new habits, reflect and experiment with a variety of strategies, and build a set of active breaks that are unique to you.
It starts with becoming AWARE, noticing how you feel throughout the day. The tension in your shoulders. How long you’ve been sitting. The moments when your focus drifts. Awareness is the first shift. Once you begin to notice, change becomes possible.
From there, you can begin to use the natural CUES in your day, the end of a meeting, a calendar notification, a coffee refill, to prompt TIME-BOUND movement. Breaks don’t have to be long or disruptive; just well-placed. A few minutes at the right time can make all the difference to your energy and focus.
Taking a break with INTENTION means it’s no longer something you just fall into, it’s something you choose. And those small, deliberate choices? They start to stack up.
There isn’t a one-size-fits-all, not for everyone, and not even for every day. Being able to VARY your active breaks keeps things flexible and engaging. Some days it’s a stair break. Other days, it might be a stretch, a breath, a stand, or a slow walk around the room.
And finally, to know what’s working (or not), you need feedback.
Without it, it’s hard to EVALUATE how movement, or sitting, is affecting your energy, stress, and focus. A simple tracker or journal can turn your awareness into insight. You can reflect on what works, when it works, and how to keep refining each active break strategy to best fit your workday.
UNLOCK WELLBEING OPPORTUNITIES IN
THE WORKDAY WITH ACTIVE BREAKS
The Active Break Method is not just about taking breaks; it’s about creating a lasting change through understanding the risks, opportunities and challenges of sedentary habits.
Grounded in the behavioural change theories of COM-B and the Theoretical Domains Framework, Active Break is structured around three core pillars:
KNOWLEDGE
INSIGHT INTO ACTION
Understand the Risks: Learn about the health implications of prolonged sitting and the compelling need for change.
Embrace the Benefits: Discover how regular, short bursts of activity can significantly enhance your wellbeing.
Strategic Breaks: Learn to integrate effective active break strategies into your workday routine seamlessly.
SOCIAL INFLUENCES
CREATING A SUPPORTIVE ENVIRONMENT
Team Wellbeing: Create routines that foster a collective focus on health, reinforcing the significance of breaks.
Time Management for Health: Manage time and expectations to facilitate meaningful changes in behaviour.
Setting the Standard: Establish norms that encourage the incorporation of active breaks into daily work life.
REINFORCEMENT
SOLIDIFYING NEW HABITS
Personal Cues: Identify reminders and cues that resonate with you, ensuring active breaks become a natural part of your day.
Celebrate Success: Acknowledge your achievements as you make active breaks a regular habit.
Reflect and Grow: Continuously assess the positive changes and benefits that Active Break brings to your life.
Resources we’ve Created for You
Coaching: get in touch to arrange 1-1 or group coaching sessions for more individualised support to incorporate more activity into your day-to-day.
Course: bite sized lessons taking you through The Active Break Method and help you design a workday routine that supports your health & wellbeing goals.
Challenges: strategies you can use to inspire your 5-minute movement breaks. Find them here or subscribe to The Hourly Uprising newsletter to have them emailed to you.