How to Incorporate Microbreaks Into Your Workday
A key part of stress management is taking sufficient breaks to regulate our stress levels. In fast paced environments this can be hard. Research has found that that there is a growing trend among office workers who are refraining from taking breaks despite the physical and mental benefits[i]. People tended to place a higher importance on work versus breaks due to various factors such as high workload and cultural expectations. Therefore, it’s important to find ways to incorporate breaks into a busy day and research has shown microbreaks can have a range of health benefits.
Microbreaks are short, informal breaks that are taken spontaneously throughout the workday[ii]. They can range from 1-15 minutes but research suggests the optimal length is 2-3 minutes every 30 minutes[iii]. Studies have shown that they can have a range of benefits such as:
Mental - Improved mental wellbeing and cognitive functioning including with a decrease in mental fatigue and increase in mood.
Physical – Reduce the harmful effects of sedimentary behaviour such as musculoskeletal discomfort and pain.
Productivity – It can have a positive effect on productivity and microbreaks were not found to decrease productivity levels.
There are various different types of microbreaks and they can even be done while you sit at your desk. Check out the various types of microbreaks below. While it's easy to reach for your phone for a break, see if you can incorporate a new microbreak into your workday!
References
[i] Oliver, M. et al. (2021) ‘Understanding the psychological and social influences on office workers taking breaks; a thematic analysis.’, Psychology & Health, 36(3), pp. 351–366.
[ii] Mainsbridge, C.P. et al. (2020) ‘Taking a Stand for Office-Based Workers’ Mental Health: The Return of the Microbreak.’, Frontiers in public health, 8, p. 215.
[iii] Radwan, A. et al. (2022) ‘Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review’, http://www.editorialmanager.com/cogenteng, 9(1).