Ever feel like your mind can't keep up, and you're zoning out or getting stuck on the same task? That is your brain telling you it needs a break. Not a long one, but a short, simple pause–what we call a microbreak.

We are all familiar with that feeling of being "always on" and how it can drain our energy and focus. But a short pause holds powerful potential, especially when it helps you become more present, focused, and productive.

What are micro breaks?

Micro-breaks are short pauses (10 minutes or less) that reduce fatigue and boost focus, even if they slightly cut into work time. Microbreaks are not about avoiding work. They are about giving yourself a moment to recharge so you can avoid burnout and get more done.

What does science suggest?

According to a 2022 study, micro-breaks help people stay focused, improve their mood, and regain energy.

The effectiveness of these breaks depends on the activity you choose, the duration of the break, and the environment in which you take it.

For instance, practicing mindfulness by closing your eyes and focusing on your breath can be far more effective than chatting with a coworker about non-work topics. This kind of break resets your mind, reduces stress, and improves clarity, while socializing can leave you still mentally distracted or tired.

When done right, micro-breaks help you stay engaged, prevent burnout, and help you maintain energy throughout the day.

How can I take a micro-break?

Forget the standard coffee break. Here are some innovative ways to reset:

• To prevent eye strain, follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
• Inhaling an invigorating essential oil (such as citrus or peppermint) through aromatherapy can immediately refresh you.
• Doodling or colouring for a short while can help you focus and relax.
• To reset your nervous system, use the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, and exhale for eight seconds.

Making micro-breaks a habit

In Atomic Habits (2018), James Clear emphasizes that small changes, repeated consistently, compound into significant results over time. He proposes the concept of "habit stacking," which combines a new habit with an old one to help it stick.

To incorporate micro-breaks into your routine, try attaching them to your current habits. Stretch while your coffee brews, take deep breaths after completing a task, and stand up whenever you check your phone. Setting reminders or scheduling brief pauses between tasks can help to reinforce the habit.

Making micro-breaks a regular part of your day helps you stay energized, focused, and ready for whatever comes your way. The next time you feel drained, do not just push through. Step away for a few minutes. Your brain and body will thank you.

Want more resources? Explore similar safety topics on healthy workplace breaks and balance, or learn how to manage your workload for better productivity.