Microbreaks are short breaks meant to boost energy, focus, and overall well-being.
They’re common in the workplace, but microbreaks can benefit anyone who wants to improve their focus or remain calm in stressful situations.
If you think you’d benefit from additional strategies and support, consider working with a therapist. Therapy can help you cope with underlying concerns like anxiety and burnout.
When life gets busy, it’s normal to look for ways to improve focus and productivity. One strategy that’s been gaining popularity is something called a microbreak. These short breaks are a chance to reset so that you can continue a task with a renewed sense of concentration and calm.
What’s a microbreak?
A microbreak is a brief, intentional pause to center your body and mind. The idea is to stop what you’re doing and create some space just for you. It may sound simple, but these small moments can have a real impact on your energy levels and general well-being [1].
Microbreaks are meant to be used when and how you need them. Lasting anywhere from 10 seconds to 10 minutes, they can look a little different for everyone. You might schedule regular microbreaks or reserve the tool for times when you’re feeling particularly stressed or unmotivated.
The benefits of taking a short break
Many people feel guilty for taking breaks throughout the day. You might worry about having time to finish your tasks or being seen as “lazy.” You may even feel selfish — especially if you’re responsible for taking care of other people.
If this sounds familiar to you, it's important to know that microbreaks may actually help you reach your goals. These short breaks can clear your mind and help you feel more energized.
Microbreaks can also support mental and physical health [2] in these ways:
Boost energy and mood
Improve focus and concentration
Reduce mental strain
Increase creativity and problem-solving abilities
Reduce stress
Reduce muscle fatigue and eye strain
Prevent burnout
Microbreaks are also known for their convenience and versatility. They’re a chance to reset without having to book a vacation or take a day off of work. Wherever you are, you can always find a minute or two just for you.
When to take a microbreak
Microbreaks are an effective strategy for anyone who wants to feel more focused and less stressed. If you're dealing with brain fog, apathy, or general fatigue, it may be worth incorporating these breaks into your routine.
We often associate microbreaks with the workplace, but anyone can tap into the benefits of these intentional moments.
A microbreak could help in these moments:
You’re trying to make dinner, answer homework questions, and feed the dog all at once. Taking a few minutes to listen to your favorite song can help you reset so that you can focus on your parenting tasks.
You have a big exam coming up, and you’re finding it difficult to retain important information. If you know you’re going to be studying for the next few hours, consider the 20-20-20 rule [3]. Make a point to look at something 20 feet away for 20 seconds every 20 minutes.
You have attention-deficit hyperactivity disorder (ADHD), and even small tasks feel overwhelming. Before trying to complete a task you’ve been putting off, try stretching for 30 seconds or rinsing your face with cool water.
You’ve been sitting at your desk for a few hours trying to finalize a report. When you notice your fingers cramping or your back starting to hurt, make a point to move your body. Some light stretching can reduce muscle stiffness and help you mentally reset.
Tips for a successful microbreak
Microbreaks can be something practical like refilling your water glass or using the restroom. If you have more time, you might experiment with activities like yoga, coloring, and reading a chapter in your book.
Regardless of the activity, these tips can help microbreaks be more effective:
Keep it short. Microbreaks shouldn't last for more than 5–10 minutes.
Be proactive. Don’t wait until you’re overwhelmed. Instead, take a break when you first begin to notice symptoms like brain fog and irritability.
Change locations. A change of scenery can help refresh your body and mind, even if it’s just for a minute.
Make it make sense. Choose activities that are easy to incorporate into your daily routine. For example, standing up and stretching at your desk might make more sense than doing a full yoga routine.
Set a timer. If you’re working on a challenging task, consider setting a timer to remind yourself to take regular breaks.
Avoid your phone. While it may be tempting to text a friend or check social media, try to focus on activities that don't involve a screen.
Support for finding balance in daily life
Microbreaks are just one of many tools that can support mood, productivity, and overall well-being. If you think you might benefit from additional strategies and support, it’s worth speaking with a qualified mental health professional.
Talk therapy can help anyone who’s interested in creating positive change in their life. With the support of your therapist, you can begin to learn more about yourself, how to build healthier habits, and strategies for solving problems.
Therapy can also help you manage any underlying mental health challenges, like burnout and anxiety. The sooner you notice issues like difficulty focusing and low mood, the earlier you can reach out to someone who knows how to help.
The care you need, when you need it
Learn how Rula can support your mental health journey
A lot of people spend their break scrolling their phone, but their brain never really gets a chance to rest. A true microbreak should help your mind shift gears, even if it’s just standing up, stretching, or looking away from a screen for a few minutes.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Microbreaks are a simple way to help improve your mental and physical well-being. They consist of short, 5- to 10-minute breaks to step away from what you’re doing and focus on yourself. Even with tools like microbreaks, however, you may find that additional support would help you feel you’re best. Therapy offers a safe space to unpack your challenges and develop the tools to cope.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0272460#sec025
- Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review https://www.tandfonline.com/doi/full/10.1080/23311916.2022.2026206#abstract
- Microbreaks https://ehs.stanford.edu/subtopic/microbreaks
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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