Substitute teaching can be a challenging job, but the rewards are plentiful. As a substitute, you’re stepping into a classroom with a unique group of students who may not know you, and your success often depends on your ability to engage them and maintain order. One of the most effective strategies for managing energy levels, fostering focus, and keeping students on task is the use of brain breaks. 

In this blog, we’ll dive into the world of brain breaks—what they are, why they’re a game-changer for students and how to use them at just the right moments. Plus, we’ll explore how brain breaks look different for every grade level. Whether you’re an experienced substitute teacher or considering stepping into the role, this guide will equip you with tools to help students thrive. 

What Are Brain Breaks?

Brain breaks are short, intentional pauses from academic work, designed to reset students’ focus and recharge their energy. They can involve physical movement, mental exercises, or creative activities that allow students to relax before returning to their tasks. 

Think of brain breaks as hitting the “refresh” button for your students’ minds. In just 1-5 minutes, they can help reduce stress, increase engagement, and improve learning outcomes. While they might seem like a simple tool, there’s real science behind these quick resets – grounded in cognitive and developmental research. 

Why Are Brain Breaks Important?

• Boosting Cognitive Function

Research shows that sustained attention is difficult for most people, especially children. According to developmental studies, children aged 5-7 can concentrate for 10-15 minutes at a time, while teenagers max out at around 20-30 minutes. After this, their ability to process and retain information declines significantly. 

Brain breaks help combat this natural drop-off by giving students a mental reset. A study published in the  Journal of Applied Research in Memory and Cognition found that brief diversions can improve focus by up to 50%. 

• Enhancing Mental Health

Stress and anxiety are increasingly common in students. Brain breaks provide a moment to decompress, reducing cortisol levels and promoting emotional well-being. This is particularly crucial in a substitute teaching environment, where the unfamiliarity of a new teacher can heighten student stress. 

• Encouraging Physical Health

For younger students, staying seated for long stretches can be tough—and it’s not just uncomfortable, it can also affect their physical health. Kids are naturally full of energy, and sitting still for too long can lead to restlessness, muscle stiffness and even contribute to poor posture. Incorporating movement into brain breaks can improve circulation and energy levels, helping students stay alert and ready to learn. 

• Supporting Academic Success

By improving focus and memory retention, brain breaks lead to better academic performance. According to research from the University of Illinois, students who took breaks during tasks performed significantly better than those who worked continuously. 

How to Take Brain Breaks

Brain breaks don’t need to be elaborate. The key is to keep them simple, engaging, and appropriate for the age group. Here’s how to incorporate them effectively:

Types of Brain Breaks

• Physical Movement: Activities like stretching, jumping jacks, or yoga poses get students moving and boost blood flow. 

• Mental Diversions: Quick puzzles, trivia questions, or riddles can provide a cognitive shift without being physically demanding. 

• Mindfulness Exercises: Breathing exercises, visualization, or guided relaxation help students calm their minds. 

Timing Brain Breaks

• For Elementary School: Plan breaks every 20-30 minutes. 

• For Middle School: Aim for breaks every 30-45 minutes. 

• For High School: Schedule breaks every 45-60 minutes, especially during block periods.

Clear Transitions

Use a timer to keep breaks short and let students know when it’s time to return to work. Establishing clear expectations ensures that breaks don’t derail the day’s learning. 

Why This Matters for Substitute Teachers

As a substitute teacher, brain breaks can help you navigate the unique challenges of your role. Here’s why they’re especially valuable in your position: 

• Building Rapport: Fun, engaging brain breaks show students you care about their well-being, helping you earn their trust and cooperation. 

• Managing Behavior: Students are more likely to stay focused and less likely to act out when they’re given regular opportunities to release energy. 

• Promoting Learning: By keeping students engaged and refreshed, brain breaks make it easier for you to deliver the lesson effectively. 

How Brain Breaks Differ Across Grade Levels

Brain breaks are not one-size-fits-all. The type of break and its frequency should be tailored to the developmental needs of the students.

Elementary School

Why It’s Important: Younger children have shorter attention spans and higher energy levels, making frequent movement essential. 

Examples: 

• Freeze Dance: Play music and have students dance, freezing when the music stops. 

• Animal Walks: Ask students to move across the room like different animals. 

• Bubble Breathing: Pretend to blow bubbles, taking deep breaths and exhaling slowly.

Middle School

Why It’s Important: Middle schoolers are transitioning to more abstract thinking but still benefit from movement and social interaction. 

Examples: 

• Quick Debates: Pose a fun, lighthearted question (e.g., “Is a hot dog a sandwich?”) and let students share opinions. 

• Desk Stretches: Simple stretches they can do without leaving their seats. 

• Word Association: Go around the room and have students say a word related to the lesson topic.

High School

Why It’s Important: Older students face academic pressure and longer periods of focus, making mindfulness and mental resets crucial. 

Examples: 

• Trivia Time: Ask subject-related trivia questions to stimulate curiosity. 

• Mindful Minute: Have students close their eyes and focus on their breathing or listen to calming sounds. 

• Physical Reset: Encourage students to stand, stretch, and release tension. 

Tips for Substitute Teachers

• Be Prepared: Have a few brain break ideas ready to go in case the lesson plan doesn’t include them. 
• Be Flexible: If a brain break isn’t resonating with the class, switch to another activity. 
• Keep It Short: Remember, the goal is to reset, not derail the lesson. 
• Tie It to Learning: Whenever possible, link the brain break to the subject matter to reinforce concepts in a fun way. 

Final Thoughts

Brain breaks are more than just a classroom management tool—they’re a necessity for students’ cognitive and emotional well-being. As a substitute teacher, your ability to implement effective brain breaks can make a significant difference in the classroom atmosphere and students’ learning outcomes. 

By understanding the science behind brain breaks and tailoring them to different age groups, you can create a positive, productive environment that supports students and makes your time in the classroom more successful. Whether you’re filling in for a day or considering a long-term role as a substitute, brain breaks are a simple yet powerful strategy to have in your teaching toolkit. 

At Morgan Hunter, we’re a dedicated partner in your professional journey. Since 1986, we’ve been matching talented individuals with meaningful opportunities, but our commitment doesn’t stop there. Whether you’re a new or experienced substitute teacher, we provide ongoing support, including resources like brain break strategies, to help you thrive in the classroom. Reach out today to take the next step in your career.