Embrace the Power of Microbreaks During Your Busy Day!
Can a microbreak truly reset our mind, mood, and metabolism? The science absolutely says YES! Research from Stanford University reveals that our metabolism plummets by a staggering 90% after just 30 minutes of sitting. However, a mere 30 seconds to 2 minutes of a microbreak can rejuvenate our metabolic rate, boosting our focus, energy, and vigour.
Regular breaks aren't merely a luxury; they're a crucial strategy for managing our energy levels and maintaining productivity. These brief pauses are essential in preventing burnout and nurturing healthy emotional regulation. Without them, we risk becoming reactive and irritable, jeopardizing our interactions and workplace harmony. Microbreaks are especially vital during creative tasks, where fresh ideas flourish. By strategically incorporating several short breaks throughout our day, we can effectively manage our energy and enhance our
cognitive, emotional, and even physical well-being. Just as micro-stressors accumulate in our work environment, these small breaks help counterbalance their effects, paving the way for a more balanced and productive day.
So, take that moment to recharge; your mind and body will thank you! To create these essential pauses during your busy workday, be intentional and disciplined in scheduling time for short breaks rather than leaving it to chance. Here are some simple strategies to kick off:
1. Give Yourself Permission to Take Breaks
Many believe that we canât afford breaks due to workload. Challenge this mindset; remember, we are all human, not machines. Developing a sense of agency over our time is crucial for personal growth and leadership. Recognise that we can't afford to skip breaksâthese small pauses are essential. Also, by modelling regular breaks, we not only recharge
ourselves but also encourage those around us to do the same.
2. Batch Emails and Communications
Itâs tempting to use spare moments to quickly respond to emails or Slack messages, but research shows that constantly switching tasks can make work take 50% longer. Many try to compensate for this lost productivity by working faster, which only increases stress and frustration. Instead, block out specific times to handle emails and communications.
3. Communicate and Enforce Hard Stops
Avoid exceeding allotted meeting durations whenever possible. Clearly state that there is a hard stop from the beginning, especially in meetings with power dynamics. This sets expectations for everyone to conclude on time, reducing stress and creating a more respectful environment. If things run over time, take 15 seconds for three deep breaths to recenter.
4. Reset the Default Meeting Duration
Instead of the usual 30 or 60 minutes, set a default meeting duration to 15â25 minutes for shorter meetings or 45â50 minutes for longer ones. This encourages efficiency and prevents time from being wasted. Use the extra time before the next meeting to stretch, grab a snack, or connect with a friend, boosting mood and reducing stress
5. Build on Bathroom Breaks
Everyone takes bathroom breaks, so use these moments to build new habits. After visiting the restroom, spend 5â10 minutes practicing mindfulness, meditating, or taking a quick walk. This "stacking" technique pairs necessary breaks with beneficial activities, enhancing both physical and mental well-being throughout the day.
6. Schedule Breaks and Set Reminders
Plan short breaks during times when energy dips, often around 3 P.M. Personally, I use this time to step away from my desk and engage in physical movement. Set reminders on devices to prompt these breaks, utilising apps that encourage you to pause and recharge throughout the day.
7. Have a visual cue
Having some type of visual cue on your desk, computer, or workspace can also serve as a reminder to take short pauses. It could be a coffee mug or water bottle on your desk, a picture of a yoga pose, or a post-it that just says âbreathe.â These casual reminders can help you take a few moments every now and then for an impromptu pause.
8. Have a Go-To Routine for Unexpected Breaks
Utilise unexpected breaks, like early meeting endings, by having a plan. Whether it's listening to music, texting a friend, or chatting with a colleague, knowing how to spend these moments maximizes their benefit. If waiting for someone, use the time for breathing exercises to reduce stress and recharge.
The above strategies can help us all create several moments to pause over the course of a workday. By doing so, there will be a cumulative benefit, as we are able to more effectively manage your energy and capacity, helping us all to be more resilient.
Johanna Crichton
Managing Director
The Thriving Collective