Fellowes Logo
The Science-Backed Case for Microbreaks: Your Brain's Best Friend at Work The Science-Backed Case for Microbreaks: Your Brain's Best Friend at Work

The Science-Backed Case for Microbreaks: Your Brain's Best Friend at Work

Ever feel guilty about taking a quick break between tasks? Science says: don't. Those small pauses aren't just pleasant interruptions — they're powerful tools for maintaining your mental edge throughout the workday.

What's a Microbreak (And Why Should You Care)?

Think of microbreaks as your brain's version of interval training — quick 10-minute-or-less pauses between work sessions that help you reset and recharge. And before you dismiss this as just another workplace trend, let's look at what the research tells us.

A comprehensive meta-analysis published in the Journal of Applied Psychology reveals some fascinating insights about these tiny time-outs:

The Science-Backed Benefits

Energise Your Workday

  • Research shows microbreaks boost energy levels by 36% compared to no breaks
  • That afternoon slump? Microbreaks reduce fatigue by 35% compared to powering through

Performance Perspective

  • Particularly effective for routine tasks and activities with lower cognitive demands
  • Even ultra-short breaks (as brief as 27 seconds!) can sharpen your attention

Making Microbreaks Work for You

The Golden Rules of Great Breaks

  1. Keep It Non-Work-Related
    Science shows breaking away from work-related activities during your pause is more beneficial. Sorry, checking work emails doesn't count!
  2. Move Your Body
    Research supports physical activities like stretching or a quick walk to boost positive emotions and fight fatigue.
  3. Connect with Others
    A brief chat with colleagues or a quick call to family can increase vitality.
  4. Find Your Zen
    Watch a short funny video or practise deep breathing — studies show both relaxation and enjoyment matter.
  5. Nature Nurtures
    Even a brief moment looking out at trees or plants can help restore your mental energy.

20 Specific Microbreak Activities (All Under 10 Minutes)

Woman stretching on chair

Physical Refreshers (2-3 Minutes)

1. Desktop yoga: shoulder rolls, neck stretches, wrist rotations

2. Walking up and down one flight of stairs

3. Quick standing desk stretches

4. Office chair squats (5-10 reps)

5. Jumping jacks or march in place for 60 seconds

Woman meditating in chair

Mental Reset Activities (1-2 Minutes)

6. Box breathing (4 counts in, hold, out, hold)

7. Mindful observation of an object on your desk

8. Close your eyes and count backward from 100

9. Do a quick word puzzle or Wordle

10. Practise progressive muscle relaxation

Group of people talking

Social Quick-Hits (3-5 Minutes)

11. Text a friend a funny meme

12. Share a joke with a colleague

13. Call a family member for a quick hello

14. Write a thank you note to someone

15. Have a quick coffee chat with a coworker

Woman watering a plant

Nature and Environment Breaks (2-4 Minutes)

16. Water your desk plant and remove dead leaves

17. Step outside and identify three natural sounds

18. Watch clouds from your window

19. Take photos of nearby flowers or trees

20. Feed local birds or watch them from your window

Image of the WorkLife Coach

Pro Tips for Implementation

Image of a hand checking watch

For Individual Contributors

  • Schedule 2-3 planned microbreaks into your daily calendar
  • Use natural transition points between tasks for your breaks
  • Set a timer to avoid break-creep (when 5 minutes becomes 25)
Image of two people meeting

For Team Leaders

  • Model healthy break behaviour for your team
  • Create break-friendly spaces in the office
  • Normalise quick recharge sessions between meetings
Image of a person in need of a break

When to Break: Reading Your Body's Signals

Listen for these common signs that you're due for a microbreak:

  • Difficulty focusing on your screen
  • Fidgeting or physical restlessness
  • Re-reading the same paragraph multiple times
  • Feeling mentally foggy or physically tense

The Microbreak Bottom Line

The research is clear: microbreaks aren't productivity killers — they're performance enhancers. When implemented thoughtfully, these short pauses can help maintain your energy, reduce fatigue and keep you performing at your best throughout the day.

Remember: Taking breaks isn't a sign of weakness; it's a strategy used by high performers who understand that sustainable productivity requires rhythmic periods of work and rest.

Journal Of Applied Psychology
Image of Bianca Errigo
WorkLife Coach

WANT TO LIVE YOUR BEST WORKLIFE?

From headspace to workspace I will help you make the best decisions for you and your people. Together we will explore tips and advice for creating a better WorkLife.

DISCOVER MY CONTENT HUB
Image of Bianca Errigo