Take a breather or Take five… You know the terms but do you actually take that microbreak?
The modern day work culture glorifies chronic busyness like a badge of honor, prompting a feeling of importance. People are running around from task to task and glued to their screens and desks all day long without proper rest or breaks, wondering why they always feel tired and drained. Being productive and getting things done is healthy and natural. Having deadlines and timelines are important… but are you taking care of yourself in the process? That’s where breaks come in. They’re not a luxury, they’re a tool for self preservation.
What Is a Microbreak?
Breaks come in many forms.. A vacation, a day off, an hour lunch break, a twenty minute break or even a microbreak. A microbreak is a very brief break for 1-5 minutes, every 20-30 minutes or so, that is just long enough to give yourself enough time to disconnect from the task at hand, reboot and come back to the task feeling more focused and relaxed. The saying, “work smarter, not harder,” is perfect for the concept of taking microbreaks. I know it doesn’t seem like a very long time to actually help, but you’d be surprised at how beneficial incorporating several microbreaks throughout your day can be.
10 Benefits of Taking Microbreaks
- Helps you Re-Focus Attention
- Boost Performance
- Improve Productivity
- Reduce Aches/Pains
- Reduce Eyestrain
- Reduce Stress
- Increase Positivity
- Prevent Exhaustion
- Gain Perspective
- Relieve Tension (body and mind)
The concept of taking microbreaks aims to help you maintain your health and wellbeing. Taking these smaller breaks allows you to tend to your needs sooner rather than pushing through the day and tending to them later when you have more time. Instead of ignoring your needs whether emotional, mental or physical, you can immediately practice a little bit of self care, even in the smallest ways. This will help you have less tension and stress throughout your day. So instead of thinking that breaks are only for lunch time, after work, days off or vacations this gives you relief in small intervals so you’re not always waiting until later, dragging yourself through your day. Many people also struggle with giving themselves permission to take breaks (see why and if that may be you here) so again, this is a helpful way to incorporate short bursts of relief into your day that might make it easier and more doable.
10 Examples of Microbreaks
- Stretching
- Breathing Exercises
- Closing/Resting your eyes
- Meditation
- Calming Music
- Walk Around the Office
- Step Outside/Fresh Air/Sunshine
- Watch a Funny Video
- Grab a Snack/Beverage
- Talk to a Colleague
5 Tips for Adding Microbreaks into your Day
- Schedule them into your calendar
- Set a timer for 1-5 minutes so you don’t have to keep checking the time
- You can take microbreaks several times throughout the day
- Use microbreaks as a reward for accomplishing small tasks/goals
- Practice self awareness: What does your body, mind or spirit need now?
Chronic busyness leads to chronic stress, chronic stress leads to burnout.
If you find yourself uncomfortably powering through your tasks, constantly pushing and straining to get it all done without taking breaks, inevitably you will start to experience burnout. Burnout is when the body, mind and spirit start to feel so exhausted they don’t want to get up and go anymore. This will make it impossible for you to execute your daily tasks at all. I highly suggest trying to incorporate this simple but powerful tool into your day, reducing stress and preventing burnout. Experiencing and enjoying the many benefits of microbreaks can carry you through a more productive and enjoyable day at work.
Looking for more tips on incorporating self care into a busy work schedule? Find more on the topic here.
