It may seem counterintuitive that taking breaks at work helps you get more done. But researchers who analyzed more than 80 studies of breaks found that pauses throughout the workday actually boost performance.

Just like a low battery can’t power a device, if you are tired or stressed, you might have trouble completing assignments or make mistakes. When your well-being suffers, productivity often suffers, too. The good news is that workplace breaks can help you recharge, so you have more energy and focus.

Not all breaks, though, are equal. Here are a few tips based on the researchers’ findings:

• Longer is not necessarily better. Disengaging from work for just a few minutes—to stretch, look out the window, get a cup of coffee, for example—is often enough to get a lift in mood and stamina.
• Consider time of day. Shorter breaks are better in the morning, and longer breaks are more effective in late afternoon. That’s because you feel more tired as the day goes on.
• Get outside if you can. Researchers noted that being exposed to green space and fresh air is more invigorating than staying at your desk.
• Limit social media. The type of break is a big factor in its effectiveness. Researchers found that scrolling social media, the most common form of break, could lead to emotional exhaustion—the opposite of what a break should provide. Exercise is a much more effective break for boosting energy.
• Pets can help. One study showed that interacting with a dog lowers cortisol, the stress hormone. Other research shows that pets greatly increase well-being, a factor in better work performance.

For more advice, read “How to Take Better Breaks at Work, According to Research.”