Goal
Achieve immediate stress relief and revitalization during a busy day.
Problem
The continuous, non-stop pace of work and life 🚂
- Lack of time for long relaxation practices
- Feeling overwhelmed and stressed due to continuous work
- Struggling with maintaining focus and productivity
- Physical discomfort from staying in one position for too long 🪑
Solution
The practice of Microbreaks comes to the rescue. Microbreaks are short, frequent breaks taken throughout the day to refresh and rejuvenate both the mind and the body.
In a nutshell:
- Set a timer for every 30-60 minutes of work.
- When the timer goes off, take a 2-5 minute break.
- During the break, stand up, stretch, move around, or even close your eyes and take deep breaths.
- Return to work when the break is over.
My Take
Practicing Microbreaks myself, I can vouch for their effectiveness. Microbreaks are efficient and actually healthy. Moreover, they are easier to incorporate into a busy day than other methods requiring more time investment.
Overall, these short sessions can be practical for immediate relief of tension, both mentally and physically 💪
Microbreaks can help reset the brain, also making focusing easier again. In addition, physical activities (even small and short ones) stimulate blood circulation, easing muscle tension.
So, yeah, btw I also try to get up from my office chair regularly through such breaks. I mean, it’s no secret that prolonged sitting is bad for you – even regardless of whether you exercise regularly or not.
I think that a Microbreak is a very small investment of time that, however, brings a notable return in productivity and health. It simply makes sense to me.
Highly recommended 🤘
PROS
- Easily incorporated into a busy schedule
- Immediate relief from physical and mental stress
- Boosts productivity and focus
CONS
- Might be difficult to remember to take breaks regularly
- Can be challenging to disengage from work during the breaks
INSIGHTS
The practice of Microbreaks may seem simple, but I found some nuances that can enhance the experience:
- Timer setting: Use a digital timer (app etc.) to remind you to take a break. I have a couple of such reminders for breathing sessions, short exercises, and, as mentioned already, even to get up from my chair several times during a workday.
- Stretching: Gentle stretching can help relieve physical stress, especially in the neck and shoulders. Instead of stretching, you can also try out 10-15 burpees 😃 I picked that up from a podcast, and it’s a perfect option for a microbreak. It’s pretty refreshing…
- Mindfulness: It doesn’t need to be complicated. Even a few minutes of deep breathing (no specific technique needed) or mindful walking can be calming and do a good job.
Finally, I found it helpful to physically move away from my workspace, even if it’s just a few steps. It’s a small action but reinforces the idea of taking a break.
