Slivers of Recovery: What Are They? And Why Are They Good for Your Wellbeing?

When we think of the term sliver we tend to think about cake or cheese….  Perhaps at the end of a meal you’re offered dessert or a another serving from the cheeseboard and you think “oh I’ll just have a sliver.” You could think of recovery in the same way. Taking a sliver of recovery is a way to balance the nervous system, take a deep breath and potentially allow your heart rate to drop slightly, all of which alleviate your perception of stress.

I’ve been introducing the term rocks and pebbles recently for a new keynote called Sustain. Rocks are things that require concentration, attention and time – for example introducing an exercise routine, designing your evening to factor in more sleep or changing your diet. Those things are important, but they can’t be done easily per se. Pebbles, on the other hand, can be done easily, and while they don’t take a lot of time, they can be very impactful. Slivers of recovery are essentially like pebbles. Think of them as short micro-breaks of just 5-10 minutes (or even 1 or 2) pebbled throughout the day.

Why Are Slivers of Recovery Good for You?

Short breaks of 5–10 minutes, or “slivers of recovery,” have a powerful impact on reducing stress and building resilience. These micro-rests allow your nervous system to reset, switching from the “fight or flight” state (sympathetic nervous system) to the “rest and digest” state (parasympathetic nervous system). Here’s why they work:

• Reduce stress: Brief moments of rest lower cortisol levels, helping to combat the harmful effects of chronic stress.
• Reset your nervous system: Activating the parasympathetic nervous system improves heart rate variability (HRV), a key marker of resilience and stress recovery.
• Boost focus and productivity: Slivers of recovery restore mental clarity and prevent cognitive fatigue, allowing you to perform better over time.
• Promote emotional balance: Small breaks help regulate emotions by calming the mind and reducing irritability.
• Support long-term resilience: Regular recovery moments build your capacity to adapt to challenges and maintain high performance.

These small, intentional pauses throughout your day are not just a luxury—they’re essential for sustaining your energy and wellbeing.

12 Examples of Slivers of Recovery

1. Daydreaming out the window for a couple of minutes: Letting your mind wander allows your brain to reset, promoting relaxation and creativity.
2. Picking up the guitar and playing a few chords: Engaging in a creative activity activates the parasympathetic nervous system, lowering stress and improving mood.
3. Doing two minutes of box breathing: Diaphragmatic breathing can help you regulate your nervous system, reduce anxiety, and increase oxygen flow to the brain, enhancing focus.
4. Doing something meditative like a gentle walk: Gentle movement paired with mindfulness lowers cortisol levels and promotes a sense of calm.
5. Finding a colleague who makes you laugh and stopping for a quick chat: Laughter releases endorphins, the body’s natural feel-good chemicals, and strengthens social connections, reducing stress.
6. Taking a short nap: A power nap improves cognitive function, reduces fatigue, and enhances mood. Studies show less than 20 minutes is optimal.
7. Looking at photos of a holiday or loved one: Positive visual stimuli trigger the release of dopamine, a chemical associated with pleasure and relaxation.
8. Doing a movement snack: Short bursts of movement boost blood circulation and oxygen to the brain, release tension in the body, and refresh your mind.
9. Going for a brisk 10-minute walk: Walking in nature or even just around the block promotes physical health, reduces mental fatigue, and enhances problem-solving.
10. Do some stretching at your desk: Stretching improves circulation, eases muscle tension, and activates the vagus nerve, which helps regulate stress.
11. Playing with your dog: Interacting with pets reduces cortisol levels and increases happiness.
12. Read a few pages of a book or write in your journal: A book offers a mental escape and reduces stress, while journaling helps process emotions and identify triggers and coping strategies.

My Favourite Sliver of Recovery

One of my favourite slivers is taking a minute to stroke my dog if she’s in the office with me. In fact, studies show that human-dog interactions can help to boost oxytocin – also known as the happiness hormone. As a result, this can trigger stress-lowering responses such as reduced blood pressure and cortisol levels. And it’s not just dogs – we can get more oxytocin from human connection, too. Which is why another great sliver of recovery could be chatting with someone who lights you up.

It could also be looking out the window to the horizon in between Zoom calls. It allows me to daydream for a couple of minutes before focusing on the next task or call. For this reason, we offer 15, 25 or 55-minute call slots – the 5 minutes is ‘sliver time’ if you like. We’ve included an infographic above to give you ideas of what a sliver of recovery might look like for you, but I encourage you to make time for these. The return on time invested far outweighs the time itself.

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