If You Don't Take Microbreaks At Work, Here's Why You Should

Forbes

22-04-2025

Science shows that taking microbreaks throughout your workday boosts your well-being, engagement and ... More productivity—and ultimately the company's bottom line.
How we work has undergone such tremendous changes in the last few years that few of us work from nine-to-five anymore. With flexible working, four-day workweeks and microbreaks, the way we used to toil in the office has transformed. And that's not a bad thing. Science-backed studies have shown that, when interspersed throughout the workday, microbreaks fuel employee well-being, engagement and productivity.
The importance of taking time out from the grind has been downplayed in many workplaces around the country with the adage, 'Rise And Grind.' And many corporate cultures perpetuate the dinosaur belief that changing tires at eighty miles an hour will yield a greater bang for the buck along with the proverbial gold watch when you retire with job burnout.
But science doesn't back up the belief that running yourself into the ground is good business. In fact, scientists report that it's in the company's best interests to give workers the autonomy to take microbreaks throughout the workday. The short breaks when they need them actually reset the brain and improve employee mental health in minutes—I recommend five to ten minutes.
There are so many more surprising benefits for employees who take microbreaks. A new Solitaire Bliss study shows that one in four American workers take microbreaks at least once per hour during the workday. The most common reason for microbreaks is to refresh their focus (93%). And the good news is that 56% of bosses or companies encourage their employees to take microbreaks. Most workers (89%) take microbreaks to reduce stress, and if they skip a microbreak, one in two comment that they feel more tired.
Microbreaks are effective energy management strategies and help employees bounce back from fatigue. A microbreak is one of the best tools to stay calm and balanced and sharpen energy, concentration and performance. A microbreaks is quick, portable and easy to build into the day while you're on the run.
Researchers at North Carolina State University conducted two studies. In the first study, on days when full-time employees had poor sleep quality, they experienced higher fatigue the next morning and took microbreaks more frequently at work. After taking microbreaks, they had higher work engagement during the day and lower end-of-work fatigue. Study 2 replicated and confirmed Study 1 that poor sleep quality led to morning fatigue. When workers took microbreaks, work engagement improved and end-of-work fatigue declined.
A microbreak can be any short activity in which you are not focused on work. When you're fully engaged in a microbreak throughout your workday, you notice that previous worries or stressful thoughts are absent. You can take five-minute microbreaks in several different ways and to varying degrees.
The top three most common microbreaks in the Solitaire Bliss research are checking personal messages, eating a snack and checking personal email. Microbreaks also can be as simple as deep breathing, stretching, walking up and down stairs, gazing out a window at nature or having a five minute mindful meditation, using the 3-3-3 exercise.
Another variation of a microbreak is any short activity where you're mindful of what's happening inside--your thoughts and body sensations--as they're happening, observing them like you would a blemish on your hand. You might be aware that your heart and respiration rates are slower, your tight muscles have loosened, and you have more energy.
You can practice an open awareness microbreak by intentionally walking to the printer or restroom and keeping your attention on the sensations of your feet against the floor. Or as you head towards the parking garage, noting the feel of the air, sights and sounds around you are microbreaks because they plop you into the present moment.
When you're in a Zoom meeting, in front of your computer screen, rushing for a deadline or involved in a conference call, you can step out of your thought stream and make yourself fully present in the activity. While waiting in the doctor's office, you can practice mindful listening. In line at the grocery store, you might tune in to your body sensations. Stuck in traffic, you can practice deep breathing.
One of my favorite quick microbreaks is turning my attention to my fingers, focusing on them for one minute. Here's how it works: Wiggle your fingers. Notice how this sensory experience feels. Focus on how the wiggling looks and sounds. Do you hear crackling in your joints or sounds of skin against skin? Do you appreciate how hard your fingers work for you? Do you judge yourself or the exercise? Is it difficult to stay focused? How does it feel to slow down? When you ask yourself these questions, they plop you into the present moment and the lack of stress resets your brain and energy.
Work stress disconnects us from our surroundings and ourselves. Plus, it keeps our stress needle elevated. Watch your mind and notice where it goes from moment to moment for the next 24 hours. Note if taking microbreaks makes a difference versus when you require yourself to plow through the work pile.
If you catch yourself foregoing a break when you need it, take a series of five-minute microbreaks throughout your workday and notice the difference in your concentration, energy level and productivity. As you continue this practice, tension will subside, you'll feel more relaxed and your engagement and productivity will soar.