Notes On: Micro Breaks

Beth Evans,

9th Decemeber 2024

Taking breaks whilst you're working is super important for a whole host of reasons. Your mental health will improve, you'll feel refreshed and remotivated and you might even get a tiny bit inspired! It also helps re-infuse the (probably boring) workday with some fun!

Micro breaks are short, intentional pauses in your work schedule. Typically lasting between 30 seconds to 5 minutes they can be quickly utilised for a refreshing boost to reduce fatigue and boredom whilst improving focus and overall productivity. So, now we know what they are, let's dive into some ideas for micro-breaks in the workplace.

1. Stretch and Move

• Incorporate short stretching exercises either at your desk or during a bathroom break.

• Suggest setting a timer every hour or so to remind yourself to stand up and move around.

  
  

• You could try keeping your water bottle or setting up your phone on the other side of the room to encourage movement and build habits.

  
  
  
  

2. Mindful Breathing

• Practice deep breathing exercises for a few minutes. Try box breathing or 4-7-8 breathing.

  
  

• This can reduce both stress and anxiety and also provide a nice moment to close your eyes and ignore all the visual and mental clutter for a second.

  
  

3. Quick Nature Break

• Encourage stepping outside, even just for a few minutes.

  
  

• Walk the long way from your car to the office, or get outsdie during lunch.

  
  

• Can't get outside? Open a window and get some fresh air circulating!

  
  

4. Creative Distraction

• Engage in a quick, creative activity such as doodling or writing.

  
  

• Do something completely unrelated to the project you're working on at the minute or try to solve the problem with shapes and not words!

  
  

• Crack open the New York Times website and have a quick go at the Wordle, connections, Mini or any other game you fancy!

  
  

5. Hydration and Snacks

• Remind yourself to drink water and have healthy snacks within reach.

  
  

• Build in breaks to the water fountain to change your scenery, stretch your legs and say hi to a collegue

  
  

• You could keep a water bottle, trail mix and some multi-vitamins on your desk to get a headstart into the habit building

Remember that working is something you do, not who you are. Let yourself have, find and make time for little human moments during the day! Don't burn out, buddy!