Micro breaks: the importance of taking a break from work
Explore the benefits of taking short breaks from work for your mental and physical health. Plus, how to build (and enjoy) your own micro breaks during work.
Many of us push through our work week and use the weekend to relax. We know we should be taking more time for ourselves, like stepping away to eat lunch or putting our phones on silent from time to time, but we often feel too busy to rest. Unfortunately, this can lead to burnout. Luckily, there’s another type of break we can use to support our mental and physical health at work, and this is called the “micro break.”
Micro breaks at work
Micro breaks are short breaks that last from a few seconds to several minutes. They’re taken throughout your workday to break up long periods of sedentary behavior—like sitting at a desk for extended periods.
Research has shown that smaller breaks that are 10 minutes or less can be as important in helping us manage our stress levels as longer breaks. Rather than pushing through our work, these micro breaks can help us address any immediate physical, mental, or emotional needs.
Micro breaks are proven to improve performance, motivation, and concentration. As well as increase overall wellbeing. They can also decrease stress, and even improve how you see your job, which may help you avoid common work-related injuries.
Micro breaks can revitalize you in the short term, allowing you to feel more resilient when challenges arise, and protecting you from burnout in the long term.
5 benefits to taking small breaks during the work day
When we push through long hours of continuous work without adequate breaks, the fatigue can build up, potentially disrupting our sleep quality and overall wellbeing. Not only does this diminish our effectiveness in our professional lives, but it may impact our personal lives, too. Micro breaks can become part of a sustainable work practice that enhances mental and physical health, productivity, job satisfaction, and prevents burnout.
1. Mental wellbeing
Regular micro breaks during the workday provide mental health benefits by offering moments of relaxation and decompression. This can help combat the effects of stress and mental fatigue building up and leading to anxiety and depression. By stepping away from work-related tasks, even for a short period, you can clear your mind, improve your mood, and increase resilience against workplace pressures.
2. Increased productivity and creativity
As mental and physical tiredness sets in, concentration, memory, and efficiency can decline. Micro breaks help by resetting the brain's focus, making it easier to tackle tasks with renewed energy and attention. This can enhance the quality and speed of work, and also stimulate creativity, as giving the brain time to rest allows for subconscious processing that can lead to creative thinking and problem-solving.
3. Improved physical health
Sedentary behavior associated with long seated work hours can lead to physical health issues including cardiovascular diseases, high blood pressure, diabetes, and musculoskeletal problems. Microbreaks encourage movement and activity, breaking the cycle of prolonged sitting. Simple actions like stretching, walking, or light exercise can significantly improve circulation, muscle condition, and overall physical health, reducing the risk of chronic health conditions.
4. Increased job satisfaction
Job satisfaction is closely linked to the work environment and your ability to manage stress and workload. By adding microbreaks into the daily routine, employees feel more in control of their workday, leading to higher job satisfaction. This positive attitude can improve the workplace atmosphere, encouraging a culture of wellbeing and support.
5. Prevention of burnout
Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It can lead to a significant drop in productivity, feelings of detachment, and a loss of personal identity. Micro breaks can help prevent burnout by ensuring that employees have regular opportunities to rest and recharge. This not only preserves long-term health and wellbeing but also maintains enthusiasm and motivation for work.
How to take a micro break
The good news is that micro breaks can be simple. There’s no perfect micro break length or frequency, so you can experiment to discover what works best for you.
Maybe you like taking a 10-minute break once an hour? Or maybe a 2-3 minute break a few times an hour feels better to you. What matters is that you take time to focus on something other than your work each hour. If you’re stopping to chat with the coworker next to you or getting up to stretch a couple of times an hour, you may already be a micro break pro!
What you do on your break is up to you, but research shows that workers who took breaks to do something they liked reported better health, higher job satisfaction, and lower rates of burnout.
While you may not want to interrupt a good work flow session, try setting a timer on your phone or computer as a reminder to step away from your work and take your micro break.
Build your own micro break
Incorporating micro breaks into the workday is a simple strategy to enhance wellbeing and productivity. By acknowledging the need for regular pauses, employers and employees can work together to create a more dynamic and healthy workplace environment. Here are five micro break suggestions for you to play around with at work.
1. Move your body
Moving your body in some way is always a great use of a micro break. Whether you're sitting at a desk or on your feet all day, engaging in some mindful movement can help you loosen up any stress or tension. Studies show that standing up and walking around for five minutes every hour improves your health and wellbeing. Taking a walk can even increase creativity.
Stand and stretch: Every 30 minutes, stand up, and stretch your arms, legs, and back. This simple action can alleviate muscle tension and promote circulation.
💙 Mel Mah’s Standing Desk Moves can help you find new ways to stay relaxed and release tension.
2. Change your environment
Getting outside can change your state of mind in many ways. Nature can give you a dose of calm, while stepping out onto a city street can be re-energizing. Decide what you’re looking for in your day and tailor your break accordingly. Even if you just briefly step outside or walk to another room, this change of environment can help your brain rest and switch gears.
Take brief walks: Taking a short walk, whether around your office or outside, can re-energize you and offer a change of scenery, boosting both your mood and productivity.
💙 Use your walk as a way to get centered with Tamara Levitt’s Mindful Walking meditation.
3. Mindfulness
Mindfulness is a great way to relieve stress and anxiety. Despite popular belief, you don't need to dedicate a lot of time to this practice to feel its benefits.
Try out mindfulness activities: Engage in a quick mindfulness exercise, such as deep breathing or a short meditation, to reset your focus and reduce stress.
💙 Chibs Okereke’s One-Minute Reset breathing meditation is a quick way to calm yourself down and take a mindful break.
4. Get inspired
Let yourself get inspired with a form or art of entertainment that interests you. Listen to some new music based on whatever mood you're in. Check out a short podcast around a topic that interests you. Or play a chapter of an audiobook you’re loving.
Do something different: Make yourself a new-to-you snack or chat with a friend on the phone. Whatever you choose, enjoy letting your mind be engaged in a topic or activity that inspires you.
💙 Street artist Shepard Fairey shares how he makes room for creativity in Harnessing Creativity with Steve Goldbloom.
5. Get creative and daydream
Letting yourself do something creative is a great way to spend a micro break, especially if you engage in a lot of left-brained, analytical activities at work. Activate that right brain by writing, drawing, or even doodling on a notepad. Don’t worry about making something “good.” Just let yourself play.
Let yourself daydream: Allowing your mind to wander (when the time is right) to whatever it wants to dream about in your near or distant future is actually proven to lower stress, boost fulfillment, and improve productivity at work.
💙 Study Sessions can create the perfect ambience for your micro break. Or, you can even try this meditation on Creativity from Tamara Levitt.
Micro breaks FAQs
What is considered a micro break?
A micro break is a short pause, typically ranging from a few seconds to five minutes, taken during work or any prolonged activity. Unlike traditional breaks such as lunch breaks, micro breaks are brief moments of rest designed to mentally and physically rejuvenate you. They can involve activities as simple as standing up, stretching, looking away from the computer screen, or engaging in a brief mindfulness exercise.
What is micro breaking?
Micro breaking refers to the practice of regularly incorporating micro breaks into your work routine or daily activities. This practice is aimed at preventing the negative effects of prolonged sitting or continuous mental exertion by allowing the body and mind brief periods of rest. Micro breaking can help manage fatigue, reduce stress, and maintain high levels of productivity and wellbeing throughout the day.
How often should you take a micro break?
It’s recommended to take a micro break approximately every 30 minutes during continuous work or sedentary activity. This frequency can be adjusted based on individual needs and the nature of the work. The key is to listen to your body and mind. If you begin to feel fatigued or notice a decrease in focus, it's a good indicator that it's time for a micro break.
How do you take micro breaks at work?
Taking micro breaks at work can be simple and requires minimal interruption to your workflow.
Stand and stretch: Every 30 minutes, stand up from your desk, reach your arms above your head, and stretch your legs and back. This can help relieve muscle tension and promote blood circulation.
Eye breaks: Practice the 20–20–20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain from staring at your screen.
Brief walks: Take a short walk around your office or step outside for a few minutes. Walking can help clear your mind and stretch your legs.
Deep breathing: Do a quick deep breathing exercise or mindfulness activity to reset your focus and lower stress levels. Even a minute of focused breathing can be beneficial.
Desk exercises: Perform simple exercises such as wrist rolls, shoulder shrugs, or ankle rotations to keep your joints flexible and reduce the risk of stiffness.
Incorporating these micro breaks into your workday can significantly improve your physical and mental health and lead to a more productive and satisfying work experience.
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