Microbreaks
We’ve all had those days where we get to quitting time and realize we haven’t gotten up from our chair for the past 4 hours. Breaks are seen as a luxury in our always-on, high-pressure work culture. Our days are crammed from morning to late into the evening with emails, calls, chats, and tasks. We not only are working on our computer but holding a side chat on our phone. I work from home and am my own boss and am as guilty as the next driven soul who works in a cubicle.
Work even invades our meals. Recent studies sighted in the New York Daily News found that 62% of professionals typically eat lunch at their desks (a phenomenon social scientists have given the depressing name of “desktop dining”).
We all know we need to take breaks to keep our energy levels high and keep focus. So why can’t we seem to take even just a few minutes away from our desk? There are several reasons…pick yours. Many times, it is culture driven, nobody takes a break, so how could I?
A growing body of research has found that “microbreaks”—frequent, short breaks taken throughout the day—can be just as or more beneficial as long breaks. Research shows people are more likely to take “microbreaks” at work on days when they’re tired—but that’s not a bad thing.
Microbreaks are not only good for our mental well-being but our physical bodies and posture are affected by long bouts of sitting.
Science Daily reported that research done by North Caroline State University regarding microbreaks “seem to help tired employees bounce back from their morning fatigue and engage with their work better over the course of the day”.
“A microbreak is, by definition, short,” “But a five-minute break can be golden if you take it at the right time. Our study shows that it is in a company’s best interest to give employees autonomy in terms of taking microbreaks when they are needed—it helps employees effectively manage their energy and engage in their work throughout the day.” says Cho (Sophia Cho, co-author of a paper on the work and an assistant professor of psychology at North Carolina State University.) Microbreaks are short, voluntary, and impromptu respites in the workday. Microbreaks include short activities such as having a snack, chatting with a colleague, stretching, or working on a crossword puzzle. They help employees effectively manage their energy and engagement in their work throughout the day.
Two studies by Cho and her colleagues at NCSU explored microbreaks (one in the USA and one in Korea) . These studies were aimed at improving our understanding of how people boost or maintain their energy levels throughout the day to engage with work even when they start the day already exhausted. The studies also examined which factors might play a role in determining whether people took microbreaks, or what they did during those microbreaks.
The results were straightforward: on days that people were already fatigued when they arrived at work, they tended to take microbreaks more frequently. And taking microbreaks helped them maintain their energy level. This, in turn, helped them meet work demands and engage with work better.
"Basically, microbreaks help you manage your energy resources over the course of the day -- and that's particularly beneficial on days when you're tired," says Sophia Cho.
Microbreaks also break the cycle of eye strain from extended computer use or phone use.
Another source I read gave a practical way to start using microbreaks to help with focus. Every 20 minutes stare at an object at least 20 feet away from you for at least 20 seconds. This exercise also reduces eye strain from constant computer screen use.
The 20/20/20 rule to reduce eye strain
If that doesn’t sound appealing, here are a few other ideas for a microbreak:
Here are some practical and easy ways to take a microbreak…
· Grabbing a coffee or drink some water
· Chatting with a coworker for 2 minutes at their cubicle or check in with a friend if working from home
· Getting up and stretching
· Shutting your eyes for 5 minutes
· Standing up and doing some deep breaths
· Walk around the office or room you work from at home
· Take an intentional breath break
· Get some fresh air and go outside anytime of the year
· Change the task you are working on
· Have a healthy snack
· Daydream
· Watch a funny video or meme
Okay, I need a break but how do I remember to take one and break my bad habits? Jory MacKay suggests:
Utilize technology to help start the habit of taking microbreaks!
1. Schedule it, put it on your calendar to train yourself to take a break
2. Use the Pomodoro Technique - (work in blocks of 25 minutes followed by a 5-minute break) practice one of the above ideas in the 5-minute break time.
3. The only real downside to Pomodoros is that it can often feel like you’re stopping just as you’re getting into a groove. Another option then is to follow the 52/17 rule. One study found that the most productive people tend to work an average of 52 minutes followed by a 17-minute break.
A simple app like Be Focused can help remind you when it’s time to take a break and track your progress each day.
4. Set a small goal and reward yourself with a microbreak
5. Try using RescueTime. You can set a custom Alert to remind you to take a break after hitting your daily goals.
In addition, the researchers found that people were more likely to take microbreaks if they felt their employer cared about the health and well-being of its workers.
"When people think their employer cares about their health, they feel more empowered to freely make decisions about when to take microbreaks and what type of microbreaks to take," Cho says. "And that is ultimately good for both the employer and the employee."
All these studies support the fact that it is in a company’s best interest to give employees the freedom to take microbreaks when they are needed. Employees that do feel their company cares feel empowered to take these self-care breaks without repercussions. It is ultimately good for both sides.
ENGOO daily news March 25, 2021 posted these questions, which I think can get the conversation started with your Wellness Committee, HR, or even yourself and your beliefs on microbreaks.
Here are some questions to take back to your employer or use for yourself in journaling:
1. What are your thoughts on the findings of these studies?
2. Do you often take microbreaks at work? How do you usually spend them?
3. Do you feel that your company cares about your health? Why? Why not?
4. How would your boss react if they saw you playing a game at work?
5. Do you often chat with colleagues while you're working? Why? Why not?
Further discussion or journal prompts for self-exploration:
1. At what time of day do you usually get the most work done?
2. If you could choose your own working hours, when would you work? Why?
3. How do you like to recharge your batteries when you're feeling tired?
4. What's the most boring part of your job? Please explain your answer.
5. What's the most interesting or satisfying thing about your job?
Journal Reference:
Sooyeol Kim, Seonghee Cho, YoungAh Park. Daily microbreaks in a self-regulatory resources lens: Perceived health climate as a contextual moderator via microbreak autonomy.. Journal of Applied Psychology, 2021; DOI: 10.1037/apl0000891