Try a 10-minute micro-break to increase your wellbeing at work

New scientific analysis suggests taking micro-breaks across your work day could boost your energy and productivity.

In our technology-fuelled culture, we’re always ‘on’. The dreaded ding of a late-night email from your boss; the endless buzzing of a group chat with your colleagues; the back-to-back Zoom meetings leaving no time for lunch – constantly being connected is causing us to feel stressed, exhausted and burnt out.

But while there are opportunities to replenish our energy during weekends and planned holidays, new scientific analysis reported by The Mandarin suggests taking a micro-break on the job can lead to increased energy and productivity levels.

A recent review of 22 studies conducted over the past 30 years found that employees who stopped a task for 10 minutes or less generally felt less tired and experienced improved performance. It adds to a growing body of research focusing on managing our energy and output while at work.

“Energy, as well as effort, is required in achieving work-related tasks and objectives. Work demands can deplete psychological resources, having a strong correlation with exhaustion and fatigue,” reads the research paper.

“It is essential to find a balance between being effective at work and having optimal wellbeing. Breaks lead to recovery when individuals engage in activities that reduce the demands put on their resources.”

Taking a micro-break

Micro-breaks are easy to incorporate into your work day. You may choose to schedule a break after completing a task or stop working when you feel unproductive, distracted or overwhelmed. If you’re in the office, you may find it helpful to set a time with your colleagues to take a break together.

When it comes to deciding how to spend your micro-break, the activities are endless. Set your alarm for 10 minutes and try:

• Going for a walk around the block
• Engaging in gentle stretches, such as these desk-friendly options
• Calling a family member or friend
• Focusing on your breathing by trying a short guided meditation
• Drinking a glass of water or filling up your water bottle
• Socialising with your colleagues
• Staying off social media
• Tidying your workspace
• Listening to some calming music
• Making a cup of coffee or tea.