Working long hours has become the norm in today’s world. But is it really necessary to put in that many hours?
By breaking up long work periods, you can refresh your mind and body and return to work with renewed energy.
Around six months back, I experienced constant headaches, itchy and dry eyes, with blurred vision. After a thorough evaluation by my family doctor and then my ophthalmologist, it was determined that I was suffering from dry eyes. The reasons are well known to me and include long working hours in front of the laptop/PC.
I learned from my experience that taking microbreaks was the key, and as soon as I started taking microbreaks, my eyes started to improve.
In this article, I will discuss the benefits of microbreaks and show you how to use them at work to achieve maximum productivity.
Ready to take a break? Let’s get started!
What are Microbreaks?
Microbreaks are brief periods, usually lasting no longer than five minutes, taken throughout the day to rejuvenate the mind and body. They can be used to take a quick walk, do some stretching, or take a few deep breaths.
Microbreaks are beneficial because they help to reduce stress, increase productivity, and improve overall health.
Related: Goal Getting | A New Way to Think about Goals and Goal Setting
What are the Benefits of Microbreaks?
We’ve all been there – stuck in a rut at work, struggling to focus on the task. Maybe you’re tired, maybe you’re stressed, or maybe you’re just plain bored. Therefore, staying motivated and productive throughout the workday can be difficult. But there is a solution: microbreaks!
Microbreaks are short breaks that last anywhere from 30 seconds to 5 minutes. They can be taken as often or as little as you need, and they can be used for any number of activities: stretching, walking around the office, grabbing a quick snack, or even taking a few deep breaths.
A microbreak type is a micro-moment in your day, a short ‘mini-break’ that brings you back to your work. Microbreaks have been around for a long time, but they have become more relevant as we are used to them more and more.
Microbreaks are very helpful in getting us mentally back on track after our normal daily routine.
They help us recharge our batteries and allow us to step outside of what we’re doing and think about something else.
Microbreaks can be things like sitting down for a cup of coffee or having lunch, walking around the office, or even taking a break from your desk for 20 minutes every hour, depending on your job.
So what are the benefits of microbreaks?
First, they help relieve boredom and fatigue, increasing productivity and job satisfaction. If you’re tired or bored, your mind will wander, and you’ll be more likely to make careless mistakes or give up on a challenging task altogether.
Second, they help the body relax after sitting for long periods. Microbreaks can help to reduce the risk of back pain, eye strain, and other common physical ailments that come with sitting for long periods.
Third, they help you become more productive by providing various tasks to complete during your break. And finally, they allow you to take a breather from your work and clear your mind.
Microbreaks can help you stay focused and productive throughout the day and improve your overall health.
How To Take Microbreaks? You must stand up and walk for a few minutes to take a microbreak. You can also stretch your arms, legs, and back while walking or try some quick exercises.
How Can You Use Microbreaks at Work?
Microbreaks are an important part of a healthy and productive lifestyle. Microbreaks are one of the most misunderstood and underappreciated aspects of life. They are not a new concept but have never been as widely known or valued as today.
While there is no single right answer to the question “What kind of microbreak should I take?” you can use these guidelines to get an idea of what you might like to do. You can use microbreaks to stretch, get fresh air, grab a quick snack, or check social media.
The Importance of Microbreaks for Productivity
In today’s fast-paced work environment, taking a few minutes for yourself is more important than ever throughout the day. Microbreaks are brief pauses that allow you to refresh and refocus your mind.
Although they may seem like a waste of time, microbreaks can increase your productivity by reducing stress and improving your mental & physical well-being.
Here are a few ways you can incorporate microbreaks into your day:
- Walk around the block or stretch your muscles for a few minutes every hour.
- Set aside 5-10 minutes for deep breathing or meditation.
- Step away from your desk to grab a cup of coffee or tea.
- Use your lunch break to go outside or take a short nap.
How to Use Microbreaks to Reduce Stress?
It’s no secret that stress can seriously impact our health and well-being. But many people don’t realize that there are simple, everyday things we can do to help reduce stress. One of these is taking microbreaks.
During a microbreak, you can do something to relax and rejuvenate yourself, such as stretching, deep breathing, or getting up and moving around for a bit.
Microbreaks can help improve mood and energy levels, increase productivity, and reduce stress. So next time you feel overwhelmed or stressed, take a few minutes for a microbreak.
Your mind and body will thank you for it!
The Benefits of Microbreaks for Your Health
Regarding our health, we often focus on the big things – eating right, exercising regularly, and getting enough sleep. But what about the little things?
Taking microbreaks throughout the day can greatly impact our overall health and well-being. Here are just a few of the benefits of microbreaks:
1. Improved Mental Focus and Productivity
One way to improve your mental focus and productivity is by taking microbreaks throughout the day. Taking a break, even for just a few minutes, can help refresh your mind and body to be more focused and productive when you return to work. Consider incorporating microbreaks into your daily routine to improve mental focus and productivity.
2. Reduced Stress Levels and Improved Mood
It’s no secret that stress levels are on the rise. According to the American Psychological Association, stress in America has reached an all-time high, with 64% of adults feeling more stressed than five years ago.
But what can be done to combat this ever-increasing stress?
One solution that is gaining popularity is taking microbreaks. Microbreaks are brief periods, usually no more than 5 minutes, taken throughout the day to rejuvenate and re-energize. Studies have shown that microbreaks can help reduce stress levels and improve mood.
In one study, workers who took regular microbreaks reported lower stress and anxiety levels than those who did not take breaks. They also experienced less fatigue and improved concentration.
3. Increased Physical Energy and Alertness
A new study has found that taking microbreaks throughout the day can increase physical energy and alertness. The study found that workers who took just a few minutes to walk around or take a short break every hour reported feeling more energetic and alert than those who didn’t.
So if you’re feeling sluggish at work, try getting up and moving around for a few minutes every hour. It might give you the boost you need to get through the day’s rest.
4. Improved Cardiovascular Health
A new study has found that taking microbreaks daily can improve cardiovascular health.
The study looked at a group of sedentary adults who were asked to take 3-minute breaks every 30 minutes while working on a computer task. The participants were fitted with a heart rate monitor and had their blood pressure taken before and after the task.
The results showed that those who took the microbreaks had lower heart rates and blood pressure levels than those who did not. The researchers believe that this is because microbreaks allow the body to recover from the stress of sitting for long periods.
So if you want to improve your cardiovascular health, take some microbreaks throughout your day!
5. Lower Risk of Developing Musculoskeletal Disorders
Microbreaks are those little pauses we take throughout the day to rest our eyes, have a snack, or take a walk. They may only last a few minutes but can greatly impact our health. New research suggests that taking microbreaks may lower our risk of developing musculoskeletal disorders.
Musculoskeletal disorders (MSDs) are a leading cause of disability worldwide, and the risk of developing an MSD increases with age. MSDs can cause pain, stiffness, and loss of mobility. They can also lead to lost work days and decreased productivity.
While there is no surefire way to prevent MSDs, research suggests that taking microbreaks may help. Microbreaks allow our bodies to move and stretch, which can help reduce stiffness and pain. They also help improve blood circulation and reduce stress.
6. Better Quality of Sleep at Night
It’s no secret that a good night’s sleep is essential for physical and mental health. But many people don’t realize that the quality of our sleep is just as important as the quantity. That’s where microbreaks come in.
Microbreaks are short, frequent breaks we take throughout the day to rest and rejuvenate ourselves. They can be as simple as taking a few deep breaths or getting up to stretch our legs.
Studies have shown that microbreaks can improve sleep quality at night by reducing stress and tension, improving our circulation, and giving us time to relax and de-stress.
Tips for Making the Most of Microbreaks
We all know that work can be stressful and tiring. One way to combat this is to take microbreaks throughout the day. Microbreaks are short; usually less than five minutes breaks that you take to rejuvenate yourself. Here are some tips for making the most of your microbreaks:
- Get up and move around every 20 minutes or so. Taking a quick walk or stretching your muscles will help you feel more energized and alert. Even just a minute or two of walking will help get your blood flowing and clear your head.
- Take deep breaths. Deep breathing helps relax your body and mind, improving your focus and productivity.
- Use a timer to remind yourself to take breaks every hour or so. This will help you stay on track and ensure you’re not working too long without a break.
- Stretch frequently and get some fresh air. It’s easy to get caught up in work and forget about your body, so it’s important to ensure you know how long you’ve been sitting and take a short break every hour or two.
- Get a standing desk. It’s not just for hipsters, either! Standing desks are great for your health and productivity.
- Most people wouldn’t dream of running without stretching first, but many don’t bother to stretch at work. We think it might be time for that to change.
- Drink some water. Assign a couple of microbreaks to up your hydration level, as staying hydrated is important for overall health and well-being and can also help reduce stress levels.
- Eat healthy snacks. Schedule some of your microbreaks for eating nutritious snacks that will give you sustained energy throughout the day and help you stay on top of your game.
Some Quick Microbreak Ideas
- Allow your eyes to rest when working on the computer for extended periods, and follow the 20/20/20 rule. (Look at anything 20 feet away for 20 seconds every 20 minutes.)
- Place your printer in a location that needs you to stand up and walk to retrieve each printing.
- Attend walking meetings.
- Instead of emailing, pay a visit to your coworker.
- When taking phone calls, stand up.
Conclusion
With all the above benefits in mind, we can say that every worker and entrepreneur should use microbreaks often. They help you relax, boost your creativity, and keep you more focused.
Microbreaks are one of the best ways to boost your productivity. You must take a break every hour or so when you feel overwhelmed by work. Try using them for a week to see how effective they can be!
If you have used these breaks before, share your experience with us!
FAQs | Benefits of Microbreaks
How often should you take Microbreaks?
It is dependent on the individual and the nature of the activity. It is, however, normally advised to take a microbreak every 20 minutes or so. This can assist in minimizing weariness while also increasing attention and productivity.
How long is a micro-break?
A micro-break is very short, usually just a few seconds to a few minutes.
How do you take Microbreaks?
Microbreaks can be taken in a variety of ways. Set a timer for every 20 minutes and take a 5-minute break. You can do something active during the break, like walk around or stretch. Another option is to work for 50 minutes and then rest for 10 minutes. You might also attempt the Pomodoro Technique, which involves working for 25 minutes and resting for 5 minutes.
How often should stretch breaks be taken?
Stretch breaks should be taken regularly, depending on the individual and the sort of job they are performing. However, taking a stretch break every 20-30 minutes or so is a good idea, in general, to help reduce stiffness and weariness.
How do I take my mental breaks at work?
You may do a few things at work to take mental breaks. Try to break away from your work for a few minutes daily to clear your thoughts. This can be accomplished by taking a stroll, listening to music, or meditating. In addition, try to set aside some time each week to do something you like outside of work. This might help you refuel and return to work feeling revitalized.
Sources
- Forbes: The Surprising Benefits Of ‘Microbreaks’ For Engagement, Productivity And Career Success
- Stanford University: Microbreaks
- University of St. Andrews: Introduce microbreaks into your working day
- Independent: Should we be taking microbreaks throughout the day?
- Futurity: ‘Microbreaks’ Keep You More Engaged on Tough Work Days
- Rescue Time: The surprising power of “microbreaks”: Why small, frequent breaks are the secret to productivity, focus, and well-being
- Blue Zones: Taking Microbreaks at Work is Actually a Good Thing
- PubMed: Computer terminal work and the benefit of microbreaks
- Fast Company: This is why you need to take microbreaks (and how to do it properly)
- Ergonomics Trends: The Surprising Benefits of Microbreaks and How to Start
- Symbiotic Chair: 5 Tips on How to Incorporate Microbreaks Into Your Sedentary Work Day
- Daily Mail: Take a’ micro-break! Study finds employees need just five minutes away from tasks during the workday to fight the two o’clock feeling
- Stylist: Working from home: the surprising impact of taking short, regular breaks throughout your day
Featured Photo by Ono Kosuki
