Why Taking Time Out Matters (Especially When You’re Too Busy To)
Recently I was reminded just how powerful it is to take time out to reset — especially when you're feeling overwhelmed.
The past few weeks have been full-on. Work’s been hectic, life’s been demanding, and the to-do list has felt endless — a rhythm that feels all too common these days.
When things get this busy, I sometimes slip into thinking I don’t have time for my usual mindfulness rituals — walking, yoga, a little breathwork or meditation. It’s ironic, really, because these are the very things that keep me grounded, focused and resilient.
And yet, for the first two weeks of this month, I ignored my own advice and pushed through. I stayed glued to my desk, powering through tasks with fewer breaks and little movement. The result? I got less done, felt more scattered, less fulfilled, and (if you ask Marty), was definitely grumpier.
This past week, I flipped the script and prioritised what I know works for me: movement, fresh air, mindfulness, space. The difference was instant. My mental energy lifted, my mood was brighter, and — no surprise — I got more done in less time.
So why is this? Why does taking time away from the work actually help us show up better in it?
The Science Behind the Reset
When we pause — even for a short time — we activate parts of the brain responsible for creativity, emotional regulation, and problem-solving. Just 10 minutes of walking outdoors can reduce cortisol (the stress hormone) and increase blood flow to the brain. Mindfulness practices like deep breathing or meditation help shift us out of fight-or-flight mode and into a more calm, focused state.
Regular movement also supports the release of brain-derived neurotrophic factor (BDNF), a powerful molecule that supports memory, mood and mental clarity. This is especially important if we’re working long hours or under pressure.
And of course, from a nutritional neuroscience perspective, stress and mental fatigue are strongly linked to neuroinflammation — which is why we designed our supplements to support our brain’s ability to recover, adapt and stay clear-headed.
It’s Not Indulgent — It’s Essential
Taking time for movement, mindfulness or rest isn’t self-indulgent — it’s smart. Especially during high-pressure times. These small but meaningful breaks improve productivity, prevent burnout, and most importantly, help us feel more like ourselves.
So if you’re feeling overwhelmed, this is your permission slip. Step away from the laptop. Go for a walk. Take 10 to breathe. Book that yoga class. These moments are not just “nice to have” — they’re the fuel that keeps your brain and body going.
You don’t need an hour. You just need a few moments, taken consistently, to reconnect with your breath, your body, and yourself.
Your to-do list will still be there. You’ll just be in a better state to face it (and clear it faster!)
Written by Megan Wilks, Founder and Chief Vitality Officer at The Vitalogy Project, Neuroscientist and Natural Medicine Practitioner.
