Unlocking the Potential of Micro-Breaks: Boosting Well-being and Productivity

#microbreaks #break #recharge #rechargeyourself #producivity #efficiency #wellbeing #wellbeingatwork #wellbeingintheworkplace

In our rapidly advancing world, characterized by an emphasis on productivity and efficiency, many of us find ourselves caught up in a cycle of relentless busyness and extended work hours. But research suggests that taking regular breaks, specifically micro-breaks, can have a profound impact on our well-being and productivity.

Microbreaks, ranging from 30 seconds to a few minutes, offer purposeful and refreshing pauses that are designed to provide quick bursts of physical and mental rejuvenation without interrupting the workflow significantly (Barnes, 2022). These breaks hold immense significance due to the inherent risks posed by the sedentary workstyle. Prolonged sitting, in particular, takes a toll on both our health and productivity, resulting in detrimental effects. (Barnes, 2022).

A novel piece of research shows that we engage in micro-breaks not when we need it, but when we wish to give ourselves a reward (Bosch, 2019). This discovery aligns with the broader research conducted in the past five years, which not only emphasizes the importance of micro-breaks but also sheds light on the specific types of micro-breaks that effectively aid in stress recovery. It's no wonder that many of us gravitate towards activities that bring us gratification during these precious moments of respite!

When it comes to micro-breaks, they can be broadly classified into four categories: relaxation, nutrition intake, social, and cognitive breaks. Interestingly, studies have shown that individuals derive the greatest benefits from micro-breaks that fall under the relaxation and socializing categories. In fact, research conducted by Liu in 2021 revealed that watching short-form videos proved to be the most effective method for relieving physiological stress. On the other hand, cognitive breaks were found to have the opposite effect, potentially exacerbating stress and negative emotional states. Moreover, it’s easy for a routinised break to lose its value and impact. This sheds light on why structured breaks, such as lunch breaks – although social and nutritional in nature - may provide minimal relaxation for employees because of its routinised nature (Fritz, 2013).

On the other side, microbreaks have a few major downsides. One major drawback is the risk of micro-breaks morphing into macro-breaks, ultimately impacting an individual's performance capacity. Due to the inherently rewarding and gratifying nature of these brief breaks, it's easy for them to stretch into longer periods, diverting an employee's attention from work and hindering their overall productivity. Notably, socializing breaks, such as indulging in social media or taking smoke breaks, can contribute to feelings of lethargy and even lead to physical ailments. Therefore, it becomes crucial to approach microbreaks with intentionality and mindfulness to ensure they remain effective and balanced within the work environment.

Indeed, research has indicated that engaging in work-related microbreak activities can leave us feeling energized at work. On the other hand, activities like checking personal emails or mindlessly scrolling through social media are often deemed less beneficial during microbreaks but more suitable for macro-breaks.

Here are a few recommendations to maximize the effectiveness of your microbreaks:

-??????Creating meaning associated to the workplace (Find and visit a favourite spot at work, water an indoor plant, etc)

-??????Building positive relationships (Real-time, face-to-face socialising)

-??????Disconnect from screens completely

-??????Move and stretch to reduce physical stress

-??????Reciting the numbers and alphabet backwards

-??????Engaging in small bits of origami or craftwork

-??????Listening to your favourite piece of music

-??????Breathing exercises

What are some micro breaks strategies that work for you?

References:

Bosch, C., & Sonnentag, S. (2019). Should I take a break? A daily reconstruction study on predicting micro-breaks at work.?International Journal of Stress Management, 26(4), 378–388.?https://doi.org/10.1037/str0000117

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Radwan, A., Barnes, L., DeResh, R., Englund, C., & Gribanoff, S. (2022). Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review.?Cogent Engineering,?9(1), 2026206.

Liu, Y., Gao, Q., & Ma, L. (2021). Taking micro-breaks at work: effects of watching funny short-form videos on subjective experience, physiological stress, and task performance. In?Cross-Cultural Design. Applications in Arts, Learning, Well-being, and Social Development: 13th International Conference, CCD 2021, Held as Part of the 23rd HCI International Conference, HCII 2021, Virtual Event, July 24–29, 2021, Proceedings, Part II 23?(pp. 183-200). Springer International Publishing.

Kim, S., Park, Y., & Niu, Q. (2017). Micro‐break activities at work to recover from daily work demands.?Journal of Organizational Behavior,?38(1), 28-44

Fritz, C., Ellis, A. M., Demsky, C. A., Lin, B. C., & Guros, F. (2013). Embracing work breaks.?Organizational Dynamics,?42(4), 274-280..