How Movement Breaks Impact Your Workday
We spoke to Painter about the research on breaks and what her team has learned about taking better breaks from the Breakthru app's two million monthly active users. Here are excerpts from our conversation, edited for length and clarity:
What does the research tell us about how the typical workday shapes our movement and wellbeing?
Breakthru was birthed out of two bodies of research about modern work. One was that people had stopped taking breaks and were forced to be very still, sit at a desk, or stay on their feet all day long. We think a lot about the relationship between moving and fitness, but moving has a huge impact on our brain and how we're able to think.
We saw that people were holding their breath during their workday, for example, even just reading their emails. That's a normal response when you're surrounded by information coming at you. Your adrenal response is to freeze and to get ready. The problem is when that's a perpetual state because your email inbox is flooded. Then you are operating in your everyday workday as though you're on a battlefield.
Another fact that a lot of people don't realize is that sitting still burns mental energy. When we're all second graders, people say, 'Sit still to think hard,' and you get this idea that you have to sit still to be smart or to focus, but the truth is humans think better on their feet. Most of us have a lived experience of getting stuck on a problem, going for a walk and just having that gorgeous moment when the solution comes to you. Or you go for a run to shake off a bad mood. We've all experienced it, but there's neuroscience behind it.
What does the research say about the frequency and types of breaks that are most effective?
The answer is more is better, but one break a day is better than none. Also, the truth is the minute you start taking one, you've gotten over the hurdle of giving yourself permission to have this idea that it's okay to take breaks, and that is an enormous unlock from there on out. Especially people my age—I'm talking middle-aged and up—we get into a relationship with our body where it hurts and we're so tired at the end of our workday from mental fatigue. We're ready for Netflix and a bottle of wine and a couch. The truth is, that's not good either. We should be moving throughout our day.
How can movement breaks benefit teams, and how can leaders encourage them?
All of these things need to be part of the workday, part of the shared workplace culture. The reason we knew that was from looking at people who were the least likely to take care of themselves at work. They were the best performers. They were the type-A leaders. They were caregivers, they were nurses, they were working moms. They were all of the people who trained themselves to soldier on and put others first. The only way to get those people who need breaks desperately is to say to them, this isn't for you. This is for your team and you need to model it as a manager and as a leader.
Our theory about having a good work ethic makes it hard. Our expectations for ourselves make it hard. Instead, leaders should openly say to their team, 'It's those moments where I think I can't take a break at all when I know it's the moment I need it most.' Or, 'Look, it's just two minutes. Are you really in a workday where two minutes is not going to find its space into your day?' Talk about both the personal benefits of taking breaks and how a team that takes micro breaks before they crash has more energy and more resilience.
We've also seen that micro breaks can be a team-building tool. There's some really interesting science about how moving in sync with others has all of these other profound benefits. It's a way of indicating to others that you are willing to cooperate. It builds team trust between people that have never met each other before.
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Los Angeles Times
8 hours ago
- Los Angeles Times
The Productivity Hack Brain Experts Swear By: Mindful Breaks at Work
LA Times Studios may earn commission from purchases made through our links. The biggest myth about mindfulness is that it's a luxury. Something you get around to once the emails are answered, the Slack pings stop, and you've had enough sleep (so, never). But here's what neuroscience is now saying loudly and clearly: doing nothing on purpose, even for a few minutes, is a measurable, brain-altering intervention for stress, and possibly the most important thing you're not making time for. 'Current neuroscience strongly supports the role of mindfulness in stress relief by demonstrating its capacity to reshape the brain,' says Dr. Romie Mushtaq, board-certified neurologist and author of The Busy Brain Cure. 'Studies show that regular mindfulness practice can lead to measurable changes in brain regions associated with emotion regulation, attention, and self-awareness, such as the prefrontal cortex and amygdala.' 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One of the biggest misconceptions about mindfulness is that it takes months (or even years) to show results. But research and Dr. Romie's own clinical experience suggests otherwise. 'People can often expect to see benefits relatively quickly, sometimes within a few weeks of consistent practice,' she says. 'These benefits can manifest as reduced anxiety, improved sleep quality, enhanced focus, and a greater sense of emotional regulation.' Because of this, mindfulness has already found its way into mainstream medicine. It's now recommended by the American Psychological Association as a tool for anxiety and trauma. It's used in chronic pain management and oncology. And it's being incorporated into leadership training at Fortune 500 companies, where executive burnout is at an all-time high. When you practice mindfulness, you are actually changing how your nervous system responds to the world. You reduce baseline cortisol levels. You improve vagal tone, which influences digestion, heart rate, and emotion regulation. You enhance neuroplasticity, the brain's ability to rewire itself in response to experience. And that makes mindfulness such an important form of preventative mental health care. The beauty of mindfulness isn't in how long you do it. It's in how consistently you do it. Here's how you might be able to do this in real life: The shift doesn't have to be dramatic. But it definitely has to be intentional. If you practice mindfulness, your brain will notice. Probably faster than you think. Click here to learn more about Dr. Romie
Buzz Feed
a day ago
- Buzz Feed
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Buzz Feed
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A hard-working toilet pumice stone because it's here to save the day when it comes to deep cleaning those *extra* stubborn toilet rings, which are the bane of your existence. Just wet the stone, gently scrub, and watch as those tough stains disappear! A TikTok-famous Bissell multipurpose carpet and upholstery cleaner, which is likely to become your BFF when it comes to tackling the toughest stains in your home. This little machine's strong spray and suction can easily remove spots, stains, and odors. Use it in your car too — it's compact and portable! A Ouai hair texture spray to help you achieve those effortless, beachy waves in a matter of seconds. Plus, it's created with rice protein instead of sea salt to ensure it's safe for all hair types! A wrinkle releaser and fabric freshening spray for mornings when you really don't have time to iron, but you really need to wear THAT specific shirt. An ultra-lightweight E.l.f. HD loose setting powder that'll subtly blur your fine lines, pores, and blemishes for a soft-focus finish. With this in your makeup bag, who needs an IG filter? A descaling solution for an effective way to finally remove the mineral buildup and limescale from your coffee machine or espresso maker. It'll help extend the life of your machine and improve the taste of your coffee. A stainless-steel Owala water bottle that does its job so well, I dare say it'll be the first one *not* to be popular just because it's trendy! It actually keeps your drink cold for 24 hours and features a carry loop for easy transport. But what's so unique about it? Well, it comes with a double-spout built-in straw (a smaller opening for sipping and a large one for swigging), AND it allows you to cover the straw when you're not drinking, thanks to the leak-proof push button opening! A six-piece (!!) set of high-performance matte lipsticks — you'll probably end up wanting to ditch major brand lipsticks after you try these little beauties. They stay on all day and actually moisturize your lips instead of drying or cracking. Talk about getting more bang for your buck!
