How about a Microbreak?

It’s mid-morning, and you’re staring at your to-do list, feeling like you’ve already run a marathon. Back-to-back meetings started at 8 a.m., and the day is far from over. You’re tempted to power through and muster up the energy with another cup of coffee or a quick snack, but the energy boost feels short-lived. Sound familiar?

What if you took a different approach instead of pushing through exhaustion? Imagine if by stepping away for just a few minutes, you had a renewed sense of energy and focus to complete the task at hand. These tiny pauses, known as microbreaks, can be just the thing you are looking for to boost your productivity during the day.?

Microbreaks?

The concept of microbreaks originated in ergonomics research, where scheduled short breaks were found to prevent physical discomfort and musculoskeletal pain. Today, in the context of workload management, microbreaks are defined as brief pauses, often 10 minutes or less, taken away from work tasks. While 10 minutes may seem insignificant, research shows these small breaks can have a big impact by improving focus, reducing stress, enhancing physical health, boosting creativity, lifting mood, and increasing productivity and overall work performance. Additionally, studies suggest that microbreaks can increase engagement and reduce end-of-day fatigue. When coffee, snacks, or a quick sugar rush don’t deliver the reset you need, a well-timed microbreak just might.

How to start implementing?microbreaks

While, In my research, the idea of microbreaks may seem novel, it has been around for a while in the context of time management. (honestly, I just learned about them too as I was researching this topic). Curious about how to implement microbreaks in the day, let’s explore!?

Promodero Method

This time-management method invented by Francesco Cirillo in the late 1980s, utilizes timed intervals to help people work more effectively. Basically, you focus on work for 25 minutes (uninterrupted) and then you enjoy a 5-minute break. After you have completed 4 25-minute intervals, you take a 15- to 30-minute break.

The 52/17 Rule

Similar to the Pomodoro Technique, this approach suggests working for 52 minutes and then taking a 17-minute break. Similarly, the idea is to work in focused sprints and take breaks that allow for physical and mental recovery. Their study showed a marked improvement in productivity.?

Time-blocking

Time-blocking includes scheduling specific blocks of time for different tasks, with breaks built in between. For instance, you might block 90 minutes of time for focused work (again, uninterrupted), ?and then take a 15-minute break. Repeat as necessary, I love this model and use it frequently in leadership to complete focused tasks. I would block time on my calendar in the morning, “to do work” versus “meeting about work” that needs to get done. In order to make it work, you have to stick to the 90-minute allotment.

Flow Time

Maybe a restriction on time is not for you? If not, consider the flow time technique established by Zoe Read-Bivens. The method encourages people to listen to their bodies and take longer breaks if needed. For example, you select a task to complete and work on it until you lose focus. Then take a break. The beauty of this model is that it doesn’t limit how long you can work on it, especially if you are in a zone. Yet, you must be careful not to become so consumed with the task that you may skip the break.?

10 Things in 10 Minutes

These are just a few ways to incorporate microbreaks into your workday. Once you carve out the 10 minutes, here are 10 things you can do:

In the hustle of our daily lives, it’s easy to overlook the power of small, intentional pauses. Microbreaks—whether it’s a quick walk, a stretch, or even a moment of deep breathing—can make a world of difference in your productivity, creativity, and well-being.?

So, as you plan your next workday, think about this: What small, intentional breaks can you build into your schedule to recharge and refocus?

Which method—Pomodoro, 52/17, Time-Blocking, or Flow Time—would best fit your rhythm??

Share your thoughts and let’s inspire each other to make microbreaks a part of our routine.

Take Care, Take Breaks

Amy

Amy Anne Felix is a Sabbatical Coach and Nurse Well-being Leader with a passion for helping others take life-changing breaks to reignite their passion for work and life. With over 20 years of experience in nursing and leadership, Amy understands firsthand the challenges and strain this career can place on you. After her sabbatical, she became committed to helping others recharge through breaks instead of burning out or leaving the profession. Ready to integrate more breaks into your life or plan your sabbatical? Book a call with Amy today!