Microbreaks – treat yourself to effective relaxation at work!
The world of work is extremely dynamic and demanding – particularly for managers. If you're constantly juggling a variety of tasks, it's important to build in some recovery time at work. Microbreaks are a good way of boosting depleted energy levels.
The ability to concentrate declines after lunch, the eyes ache, and the muscles are slightly tense from sitting. Many people who spend all day in front of a screen are familiar with this situation. There is a very simple way of restoring your wellbeing and concentration at work: microbreaks.
The ability to concentrate declines after lunch, the eyes ache, and the muscles are slightly tense from sitting. Many people who spend all day in front of a screen are familiar with this situation. There is a very simple way of restoring your wellbeing and concentration at work: microbreaks.
What are microbreaks?
Microbreaks are breaks lasting just a few seconds or minutes. These brief interruptions, no matter how brief, help you to switch off during the hustle and bustle of work and recentre yourself. Microbreaks help to boost concentration, to relax the muscles and even to overcome mental blocks in a busy working life. In order to perform at a high level even on long days, you should make breaks an integral part of your work.Simple exercises for a hectic life
You don’t have to invest 15 minutes or more when you take a restorative microbreak. Even if your appointment calendar is packed, you can still find a few seconds of free time – before a planned Skype meeting starts or when you're switching between tasks. In contrast to coffee breaks where people often chat with colleagues or family members, the rules for microbreaks are: no talking and, if possible, no thinking.Even very simple activities can protect us against the effects of constant stress.
- Put down your pen or mouse and look out the window for two minutes.
- Open the window and take a few deep breaths, breathing in through your nose and out through your mouth.
- Go up and down a few stairs – the faster the better.
- Get yourself a glass of water or a cup of tea or coffee. Or eat a few nuts.
- Lean back and close your eyes for a few seconds.
The real challenge is to make sure you take these short breaks despite your workload. Even if you feel that you're working productively, there should always be room for taking a conscious break. They relax the eyes, the muscles and the brain, which ultimately leads to better results. Incidentally, interruptions caused by phone calls or push messages don't have the same beneficial effect as they don't relieve tension. Even switching on your mobile phone for private purposes isn't really a break from work.
