How to use micro-breaks at work to become more productive
Miscellaneous / / April 04, 2023
A short rest not only improves concentration, but also makes us happier.
The human body is somewhat reminiscent of a computer: the same complex mechanism that sooner or later breaks down and burns out. Sleep usually helps us deal with this. It gives the body a rest and fills it with energy. But there is another effective way - microbreaks.
What are the benefits of microbreaks?
They reload our brain and give fresh strength to the whole body. Even a few minutes of rest can significantly increase productivity. Research confirms that micro-breaks have a positive effect on our physical and mental well-being.
1. Improve concentration
Without regular rest, our attention quickly wanes. One small study with 150 students showedK. E. Lee, K. J. H. Williams, et al. 40‑second green roof views sustain attention: The role of micro‑breaks in attention restoration / Journal of Environmental Psychologythat 40-second pauses, during which participants looked at the rooftops of the city with landscaping, helped better
focus on assignments. In addition, thanks to these breaks, students made fewer mistakes and were more consistent in their actions.2. Reduce stress
According to researchC. Engelman, M. Schneider, et al. Effects of intraoperative breaks on mental and somatic operator fatigue: A randomized clinical trial / Surgical EndoscopyStress is the main enemy of productivity. It distracts us from completing tasks and makes us make mistakes.
Anxiety and anxiety also affect team morale and business relationships. Study of labor productivity of bank personnel in unstable situations provedF. Saleem, M. I. Malik, S. S. Qureshi. Work stress hampering employee performance during COVID‑19: Is safety culture needed? / Frontiers in Psychology, What stress detrimental to motivation and performance. And it also prevents us from fully feeling the satisfaction of the work done, while micro-breaks help.
3. Enhance the feeling of happiness
Happiness is productivity's best friend. When we are in a good mood, any task seems easy. There is nothing surprising in the fact that our productivity increases significantly in the middle of Friday. We are waiting for the weekend, so we fulfill work faster than usual.
Happy workers are less likely to argue with others and are more efficient and independent. And it's always a pleasure to be with them. One of the studies showedS. Kim, Y. Park, L. headrick. Daily micro-breaks and job performance: General work engagement as a cross-level moderator / Journal of Applied Psychologythat microbreaks have a positive effect on the well-being of workers and their productivity.
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4. Strengthen muscles
Over 80% of adults faceR. Chou. Patient education: Low back pain in adults (Beyond the Basics) / UpToDate with back pain at least once in a lifetime. And many experiencingH. Yang, S. Haldeman, et al. Low Back Pain Prevalence and Related Workplace Psychosocial Risk Factors: A Study Using Data From the 2010 National Health Interview Survey / National Library of Medicine this discomfort due to working environment conditions.
As we age, our muscles suffer more and more from lack of movement. Adolescents and 20-year-olds, unless they are professional athletes, rarely complain of pain in lower back. However, closer to the age of 40, many people have to deal with this common problem. So devoting at least 5 minutes of rest to warming up is a great idea.
How to use micro breaks at work
Simply distracting yourself from tasks is not enough. Here's what to do during your micro-break to get the most out of it.
Try the sit-stand-stretch technique
According to researchSit-Stand Working Programs / Cornell University Ergonomics, which was conducted by professor of ergonomics at Cornell University Alan Hedge, the best way to organize work is to follow the principle of "sit - stand - stretch."
This technique divides the day into 30 minute chunks: 20 minutes to work; 8 minutes - just to stand; 2 minutes to get moving, like stretching or walking.
The last two minutes can be spent on exercises from back pain. And throughout the entire cycle, while you are sitting or standing, it is important to maintain an even posture.
Do an eye exercise "20/20/20"
During the day, we switch from computer to smartphone, from there to tablet, and then to TV, without giving our eyes any opportunity to rest. A simple exercise will help correct the situation: every 20 minutes, for 20 seconds, look at an object that is 20 meters away from you. This technique will protect the eyes from overwork, which inevitably occurs when working in front of the screen for a long time.
stretch muscles
Yoga helps a lot with this. Try to do a few poses before the start of the working day and a few more in the middle to keep the body in good shape. And best of all, make an individual complex of simple exercises: for the legs, shoulders, neck and other parts of the body that are especially tired.
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Give your brain a rest
Our brains can only hold a fairly limited amount of information. Moreover, our productivity and ability to complete tasks diminishes over time. Regular breaks help the brain reboot and dissipate fog in the head. This is confirmed by science. World's largest study showedA Formula for Perfect Productivity: Work for 52 Minutes, Break for 17 / The Atlanticthat people with the highest personal productivity take a break every 52 minutes, no matter how long.
Try dividing your work day into 35-minute and 55-minute segments and set a timer so you don't miss breaks. You can dedicate them to yoga, breathing exercises or just get up and drink water.
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