In the modern office, there is often pressure related to the need for continuous work, prolonged screen time, and timely task completion. In such conditions, a short break during work brings relief. This approach is called 'micro-breaks.'
A micro-break implies a short pause from work that allows one to briefly distract oneself from tasks and rest. Such breaks do not require a long vacation or leaving the office. Simple methods include standing up from your seat, walking a little, drinking water, performing light stretching, or simply looking away from the screen for a while.
Continuous engagement can lead to physical and mental exhaustion. However, a short interruption in the workflow can provide temporary relief. It should be noted, however, that the need for breaks and the benefit derived from them are individual for each person.
In 2022, a scientific paper titled 'Give Me a Break!' (A Systematic Review and Meta-Analysis on the Efficacy of Micro-Breaks for Increasing Well-Being and Performance) was published in Plus One magazine. The researchers analyzed 19 different studies involving 2335 people, examining the results of 22 separate works.
The study showed that short breaks can help reduce fatigue and increase the feeling of activity. Nevertheless, no definitive evidence was found that activity improves across all types of tasks. Scientists also noted that some positive effects related to activity were observed in tasks requiring less mental effort. Thus, short breaks can help one feel better, but this does not guarantee an increase in speed or quality of work.
To take a micro-break, you can allocate a few minutes between work sessions. During this pause, it is recommended to stand up, walk a bit, drink water, or perform light exercises. If you work constantly on a laptop, it is useful to periodically look away from the monitor and gaze into the distance.
Instead of watching videos on a mobile phone during a break, distancing oneself from the screen may be a more preferable option. This allows for time free from work. However, the study does not establish precise norms regarding how often or how long each person should take breaks.
In conclusion, micro-breaks should be viewed not as a way to avoid work, but as a habit of providing oneself with small relief during the work process. A few minutes' pause can help reduce fatigue and boost energy levels, but it should be perceived as a simple form of rest between tasks, rather than a guaranteed method of increasing productivity.