Fatigued? Try Micro Breaks

Just power through. For many of us, powering through whatever it is we're doing equates to the best possible level of productivity. Seems to make sense.

Yet, research shows that taking small, intentional breaks, known as micro-breaks, throughout the day can actually enhance productivity and reduce stress.

What is a micro-break?

A micro-break is a short, intentional pause taken during work or an activity to briefly rest and recharge. Typically lasting from 30 seconds to five minutes, micro-breaks are not meant to disrupt workflow but rather to prevent fatigue, enhance focus, and support mental and physical well-being. They are often used to break up long periods of continuous work, especially tasks that require sustained attention, like desk work or studying.

Common examples of micro-breaks include:

• Stretching or standing up briefly

• Breathing exercises or mindfulness moments

• Quick walks around the room or to a different area

• Looking away from screens to rest the eyes

• Drinking water or a small snack break

Micro-breaks are simple and are intended to reduce mental strain without losing momentum in the task at hand.

Benefits of micro-breaks

Micro-breaks give our minds a chance to recharge, helping us return to tasks with renewed focus and energy. During extended work periods, our ability to concentrate gradually declines, which can lead to fatigue, mistakes, and frustration. By stepping away for a quick reset, we can maintain higher levels of efficiency and creativity throughout the day.

The beauty of micro-breaks is their simplicity. They don’t require a lot of time or planning—just small moments sprinkled into your routine. For example, every hour, stand up and stretch or take a short walk around your workspace. You could try a few deep breaths or even glance out the window and let your mind wander. Physical movement is particularly beneficial, as it promotes blood flow, which can improve alertness and boost mood.

Beyond the physical and mental benefits, micro-breaks also help with stress management. When we allow ourselves short moments to decompress, we reduce the risk of accumulating stress, which can lead to burnout over time. Building a habit of taking brief breaks might seem like a minor adjustment, but it can make a significant difference in well-being and work satisfaction.

So, next time you’re feeling stuck or sluggish, embrace the power of small pauses—they’re essential for sustaining focus and feeling your best throughout the day.