What Is A Micro-Break and Why Is It Important?
In today’s fast paced high focus high distraction environment taking small breaks during a hectic workday are crucial. microbreaks are short breaks that can be taken throughout the day and can last several seconds or several minutes. Research has proven that taking short breaks that are less than ten minutes are just as effective as longer breaks. They can effectively and help to improve creativity, focus, productivity, sitting posture, fosters innovative ideas, and reduces stress levels.
They should be taken once every sixty minutes and are designed to reduce the impact of physical exertion or loss of focus giving individuals the opportunity to recharge and regain their focus. Studies have shown that individuals that take microbreaks throughout the day showed up to a 22% increase in productivity as well as a reduction in stress caused by the work environment. They also have a positive effect on how employees feel about their jobs and also improves resiliency when faced with challenges and reduces the risk of burnout.
Scientific Research On Mental Fatigue
Mental fatigue is a real issue and scientific research has indicated that the brain needs periodic resets in order to stay sharp. The workplace is very goal oriented which can put strain on cognitive functions which can exacerbate mental fatigue.
The brain is a finely tuned organ but it is not a machine and therefore does require periodic resets “mental reboots”. There are two distinct functioning modes which are focused attention and default. The focused attention mode means that the prefrontal cortex (the command centre of the brain) will slowly deplete its reserves of energy and this is what can cause limits in attention span.
When the brain has pushed itself to the limit it ceases to function effectively and needs time to recharge. When the brain is in default mode this gives it time to refresh and prevent or reduce the onset of cognitive fatigue. Scientists at the University of Illinois discovered that even a short break of as little as two minutes can effectively recharge an individual’s mental “batteries” which helps individuals to retrieve their focus and has also been proven to increase productivity.
Effective Types of Micro-Breaks
There are several different types of microbreaks to choose from and each type is effective for different people. These breaks can effectively address any pressing physical, mental, or emotional needs that may arise throughout the day
Physical: Can include activities such as a short walk to the water cooler or kitchen to make a drink (staying hydrated is important for overall well being too), quick bursts of physical energy such as stretching or squats which all help to increase blood flow and circulation and also help to improve posture.
Social: Quick non work related chats with colleagues, a call to a friend of family, or a moderate quick interaction on social media platforms is an effective way to recharge.
Mental: For those individuals that want a break from the noise and activity of a busy office environment a quick quiet break away from everyone can really help to recharge the brain. Finding a quiet space for a few minutes of meditation, deep breathing, or even daydreaming or using visualization techniques is a very effective way to get back on track.
Light digital activities: Quick online casual games that last under five minutes are a great way to escape everything and delve into a completely separated gaming universe. If games are not your thing then a quick check on social media or reading an article is another effective way to switch off.
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The Importance of Exercising Moderation When Taking Microbreaks
While microbreaks are very beneficial it is important to exercise moderation and intentionally choose a specific type of microbreak and adhere to the activity and also set time limits for that particular activity. For example, if an individual has chosen to go to the watercooler to refresh their drink, ensure that the social interaction lasts no longer than a minute or two.
Microbreaks are important for mental recharge,however it is important to avoid longer distractions as they can counteract the positive effect of what is trying to be achieved. It is crucial that an individual understands the difference between a microbreak and procrastination which can have a detrimental effect on productivity and lead to emotional stress and a general feeling of not being in control and ultimately boredom and a feeling of meaninglessness in one’s job role.
Tips On How To Structure Micro-Breaks To Enjoy The Maximum Benefits
Microbreaks should be structured so that individuals enjoy the maximum benefits such as being better focused, having improved memory, and enhanced productivity.
Variety is key therefore when choosing the microbreaks to avoid repetitive activities which will lessen their effectiveness.
Trying to move around and get away from a desk as frequently as possible by using a small glass that needs to be refilled often, using a printer in a different area, and setting a timer every half an hour as a reminder to move about even if it is just standing up to chat on the phone.
Taking a quick walk around the building or going to look out a window and reconnect with nature is a great way to refresh those tired neurotransmitters.Ensure that you are not engaged in work activity during your microbreak as that defeats the entire purpose of the exercise.
While microbreaks may seem like a waste of time, scientific research is not wrong. Establishing an effective array of different microbreaks to take throughout the day will have a positive impact on individual both physically and mentally and raises the level of satisfaction and productivity in the workplace as well as lowering both physical and mental fatigue
