Short breaks can transform your energy, focus and productivity
Discover how micro-breaks help you regain energy, maintain concentration and cope with the fast pace of everyday life.
We live in an increasingly fast-paced world, where the demand for attention and productivity is constant. In this scenario, mental overload has become commonplace and brings with it fatigue, difficulty concentrating and even a drop in performance.
But did you know that short breaks throughout the day can be the key to keeping your well-being and performance balanced? These are called micro-breaks, a simple, accessible and very effective resource.
Why micro breaks are important for your well-being
Micro-breaks are short interruptions of up to 10 minutes at work. They can be as short as a few seconds or as long as a few minutes. They differ from a long break or lunch break in that they happen more naturally and spontaneously between tasks, always with the aim of preventing the effects of accumulated tiredness.
Research shows that these short breaks help to reduce fatigue, restore mental energy and increase the feeling of vigor throughout the day. The most interesting thing is that it doesn't matter exactly what you do during this time: acts such as stretching, exchanging a few words with someone, listening to music, watching a short video or simply looking out of the window can be enough to recharge your batteries.
The impact of micro-breaks on concentration and performance
As well as providing well-being, micro-breaks also influence performance. Studies indicate that they help keep performance more stable, avoiding sudden drops in attention. Slightly longer breaks, around 10 minutes, tend to bring even greater benefits for concentration and focus.
Effectiveness also depends on the type of task performed. In routine and administrative activities, micro-breaks help to reduce errors and resume the rhythm with more attention. In creative tasks, on the other hand, they allow the mind to move away from the problem, stimulating new ideas and providing more flexibility. On the other hand, when it comes to performing very cognitively demanding tasks, short breaks may not fully restore the necessary energy, but they don't harm performance.
How to include micro-breaks in your day
A good strategy is to take short breaks every 45 or 60 minutes of work, adapting the duration according to the activity you are carrying out.
These moments can vary: for example, you can get up to stretch, take a deep breath, have a coffee or simply rest your eyes for a few moments. The important thing is to interrupt the continuous flow of demands, even for a few seconds.
Micro breaks are a simple but powerful resource. They help to restore energy, maintain concentration, improve performance when carrying out routine or creative tasks and, above all, promote your well-being on a daily basis. Giving yourself a few minutes to breathe can be exactly what you need to work better and feel in a good mood at the same time.
Source: https://link.springer.com/article/10.1007/s43674-024-00074-6