What Are The Benefits of Micro-Breaks at Work?

Those who take micro-breaks throughout the work to eat snacks, go for walks, or browse social media may feel guilty, as they are sometimes perceived as idle or unproductive. However, short breaks during working hours are very important not only for the employees themselves but also for the company where they work, as such breaks boost workers’ productivity, decreasing fatigue and exhaustion.

The human body is a complicated mechanism, and much like computers, it can eventually burn out. We, therefore, require micro-breaks throughout the day in order to reset our bodies and replenish our energy. A recent study has confirmed that micro-breaks are crucial for your general health and capacity to feel better for the remainder of your workday.

About Micro-Breaks

Micro-breaks are quick, voluntary, and unplanned breaks during the workday. Discretionary activities like eating a snack, speaking with a coworker, stretching, or solving a crossword problem are considered micro-breaks. Such activities are extremely short and may be taken as frequently as desired.

You may argue that you spent your whole day taking one long break for lunch. But rest assured that with only one long break, you wouldn’t accomplish much. Scientists claim that people do not have extremely long attention spans. Generally speaking, you should take a break every 50 to 90 minutes. Nonetheless, it is advised to switch from sitting to standing once every 30 minutes or so in order to stretch.

So how do micro-breaks support our body, and what are their benefits? The following are the top five advantages of micro-breaks that make your workday much better.

Improves Concentration

Without rest or breaks, our ability to concentrate diminishes quickly. In order to stay focused and have the energy we need to go through the job, the majority of us need breaks during the day. Even a brief conversation with coworkers can help to reduce stress and improve focus at work. If you frequently lean back to talk to the colleague seated next to you or check your phone, it’s likely that you are already familiar with this technique. This type of short break helps to react to tasks better consistently and enables omission-free task response.

Reduces Physical Strain

Do you usually feel sore in your neck and back despite having done nothing but sit at your computer? Many people usually develop back pains as a result of their working conditions. You can prevent such physical strains on your body by taking micro-breaks in the form of quick exercises. If you are unable to leave your chair and have a short walk, then follow the instructions below:

Gently stretch your arms above your head.
Take a long, deep breath in with your abdomen through your nose.
Slowly exhale while lowering your arms.

For people who spend their days at a desk in front of a computer, short breaks are crucial. When you find yourself sitting for extended periods of time, follow these instructions to “reset” your spine and neck.

Protects Your Eyes

Headaches, cloudy vision, dry eyes, and even decreased eyesight are all problems we can have after working for hours in front of the computer. The main treatment for easing digital eye strain, according to most optometrists, is taking frequent pauses away from the computer. The 20-20-20 rule is the most well-known micro-break schedule for your eyes; all you have to do is simply look outside into the distance 20 feet for 20 seconds every 20 minutes.

Reduces Stress

A thorough survey conducted by Everest College found that 83% of US workers say they suffer from stress on the job. According to the World Health Organization (WHO), chronic workplace stress that has not been successfully managed leads to a syndrome called “workplace burnout.” Workplace burnout is a significant enough concern that the World Health Organization Trusted Source listed it as an occupational phenomenon in 2019.

Burnout can occur when a person feels overworked, whether as a result of trying to fulfill too many obligations during a regular workday, lacking enough rest, or being required to work longer than agreed-upon hours. Constant stress in the workplace can cause not only physical but also mental health problems. Thus, the next time you are stressed at work, try taking a little break for 30 seconds to look outside or do some deep breathing and see the difference.

Boosts Productivity

As we’ve already mentioned, micro-breaks are good for your body as well as your mind. Short breaks at work have been proven to relieve tension, enhance concentration, calm people, and relieve strain on particular body parts. Consequently, these breaks give us the opportunity to temporarily put our job on hold for the sake of our productivity. Even though you might not have time for long breaks or a regular lunch, taking short breaks frequently throughout the day will be good for your mental, physical, and professional health.

Most Effective Micro-Breaks at Work

The most effective micro-breaks involve activities that promote relaxation, social interaction, and detachment from work. These activities are helpful, especially if you’re not feeling motivated or engaged. Different approaches suggested different classifications of effective micro-breaks at work.

Generally, micro-breaks at work can be both mental and physical. Free internet access and reading books, magazines, and newspapers are a few examples of mental breaks. Physical activities include going for a walk, stretching, having lunch, etc.

In 2015, a group of researchers suggested four types of micro-breaks. The scientists were interested in finding out how these four distinct kinds of micro-breaks affect the capacity to carry out jobs.

Relaxation: A break to ease emotional and physical stress.
Socializing: Getting with other people.
Cognitive: A mental break from work.
Nutrition: Eating and drinking at work.

In conclusion, we’ll state that taking micro-breaks at work is crucial for your well-being. You’ll notice a significant improvement in focus, energy, and productivity after several micro-breaks during the course of the day.