Micro-Breaks for the Busiest of Times
We need to take breaks to restore our mental bandwidth. It’s a universal human need, not a reflection of your willpower or ability. Think of your brain as a complex machine—one that needs routine maintenance. One crucial function that needs regular recharging is our ability to focus on tasks, like reading this post!
While the best way to restore your attention is to spend time in nature (and avoid looking at screens), we know that isn’t always possible. Below are some simple micro-break ideas that may give your mind some relief throughout the day.
Photo by Rachel Schad
Micro-Break Ideas
1. Engage with Nature (or Nature Analogues)
Look out a window at a natural setting.
Keep some plants or flowers on your desk to naturally engage your attention.
Display a nature photo in your workspace or use one as your video call background.
Listen to nature sounds in headphones.
2. Physical Outlets
Use fidget toys or a stress ball to engage your hands and relieve stress.
Try out a standing desk! Move or sway in-place to engage your body.
Reduce eye strain. Look away from your screen every 20 or so minutes. Look in different directions, far away and up close.
Take a quick stroll around your workspace.
Stretch. Slowly roll your shoulders, wrists, and neck to relieve tension.
3. Practice Mindfulness
Focus on your breathing. Take a couple of deep breaths with your eyes closed.
During restroom breaks, take a moment to notice the sensation of water on your skin while washing your hands.
Try activating other senses. It can be refreshing and calming to take a moment to enjoy natural scents, for example, from nearby plants.
4. Task Switching
When you feel yourself losing focus, try changing tasks to something that uses different skills (e.g., moving from a task that requires meticulous attention to detail, to something that requires more creative thinking).
Work with Your Natural Rhythms
Restoring your capacity to pay attention also involves working in sync with your natural rhythms. This strategy complements taking breaks rather than replacing them.
If you have the flexibility to plan your workday, try to identify when you feel most alert and focused. Do your most challenging (and attention-demanding) work during those periods.
Additionally, some research suggests that people are more efficient with repetitive (or, let’s be honest, somewhat boring) tasks when they do them before more engaging work. So, consider saving creative tasks for when you’re feeling tired, or use them as a reward for completing less interesting tasks.
Small Experiments
You will need to try different types of breaks to see what works best for you individually. Treat each small adjustment like an experiment. Take notes so you can keep track of what works and what doesn’t work for you.
Be Realistic
Finally, be realistic about what you can accomplish each day. Consider setting fewer goals and trying to start each workday with clear priorities. Remember, multitasking is a myth—your brain can only effectively handle one task at a time (unless we’re talking about the subconscious processes that keep us alive!).
Your Brain Needs Real Breaks
These micro-breaks can give your ability to focus a helpful boost, but they aren’t a substitute for truly restorative breaks. To learn more, check out our companion posts.