Yes, we all need breaks from time to time, before our stress takes a toll on our mind and then our body. And before it starts to show in our medical reports. Breaks are essential, and we know that! But we still postpone them. And the most obvious reason is time. But again, how much time do we really need for a break? How about just a minute? That’s the beauty of micro breaks. Even a minute is enough to pause, reset, and recharge.
This new way of taking breaks, micro breaks, lasting from 30 seconds to 10 minutes are as effective in preventing burnout and not to mention the easiest way to take your mind off work.
For Those Who Don’t Have Time
It’s the most feasible way to give yourself a break. Because this time off doesn’t require planning a trip or applying a day off from work. Instead, micro breaks are voluntary breaks that people take to replenish their energy. These regular short breaks are to be taken through the day.
Unlike vacations, these breaks are informal, unstructured and unscheduled. You can pretty much do anything what you want during these breaks. For example, getting up from your seat to fill in your coffee mug.
These breaks preserve your enthusiasm and keep you active and energized. Just like a vacation, staycation or playcation; these tiny breaks are equally important for your mind and body. In fact, one of the biggest benefits of micro breaks is that they help rest your attention and keep your focus on the task at hand.
Since these micro breaks are sprinkled throughout the day, they keep reenergizing you so can work more efficiently without depleting your fuel.
Don’t Wait Until You’re Burned Out
Stress should be managed before its get overwhelming. So you must take a break before your mental fuel is burned out. Prolonged periods of stress starts to accumulate and causes a snowball effect. And at that point even the positive events also gets overwhelming if they need energy to enjoy them. Burnouts don’t just leave you exhausted it can also make you hate your job.
Not to mention this no-break style of work will eventually affect your work performance. Because the more fatigued you are, the more effort you need to put in your task. As a result your outcome is much lesser than the hard work you put in. And that’s called inefficiency.
Additionally, stress also affects your creativity and problem solving skills as well. Because an over worked brain can neither focus nor think clearly. That’s why the importance of taking breaks should never be underestimated.
Simple Ideas for Taking Micro Breaks
As said, micro breaks can take any form and can include any activity you like. However, here are a few ideas to begin with:
– Walk to the cafeteria and get yourself a healthy snack.
– Watch a funny video, but make sure you set a timer before you get distracted away for longer than intended.
– Text a friend or a loved one.
– Get off your seat and stretch for 2 minutes.
– Walk to the farthest coffee machine in your premises to fill your cup.
– Doodle.
– Splash cold water on your face.
– Read a editorial cartoon.
– Listen to a guided meditation or self soothing music. There are various apps that have short 2-3 minutes sessions for busy bees like you.
Spend this time in any way you want. Idea is to take your mind off work. So no checking emails during the break or even talking about work. This time, you need to consciously switch your focus from work to something else. So better move your body and if possible change your environment for a while.
Breaks works best when you choose to take them. Listen to your body and bring your attention to what it needs. And take a break when you need one.
"There is virtue in work and there is virtue in rest. Use both and overlook neither."
- Alan Cohen