Like everything in life, micro-breaks have both advantages and disadvantages, including:
Disruption to Workflow: Since you’re “committed” to disconnecting from work every 20-30 minutes, this might happen just when you’re in a flow state.
Difficulty Returning to Focus: While micro-breaks can reset concentration in situations where it’s hard to maintain, they might also do the opposite—disrupt you when you’re most focused, making it hard to return to the same level of concentration afterward.
Timing Challenges: Depending on the type of work you do, you might find it difficult to time micro-breaks exactly as recommended. This might be easier for those working from home or on their own schedule but problematic for those managing meetings, for example.
On the surface, it sounds simple—get up from your chair every half hour for 2 minutes. And it is simple, but it requires consistency. These tips will help you stick to this new technique to improve your workday and health:
Create Reminders: If you’re not used to working in short bursts, you might need a reminder to get up after 20-30 minutes. Set an alarm to track the times when you should take a micro-break.
Do a Different Activity Each Break: Create a list of activities you want to incorporate into your day—ones that can be completed in a few minutes. This will help you complete tasks or things you wanted to do but didn’t find time for.
Consider Your Needs: If you feel tired and need an energy boost, do light physical activity during the micro-break. If, on the other hand, you feel unfocused at work, try a calming activity to clear your mind.
Be Flexible and Patient: It’s not “all or nothing.” There will be times when you can’t take a scheduled micro-break, and even days when you can’t take a single one properly. That’s okay. The key is not to give up. Eventually, it will become a healthy habit.
Micro-breaks are a wonderful way to help the body avoid the harms of prolonged sitting. They allow us to create a framework that ensures we get up from the chair from time to time to do important or desired activities, or simply to restore the energy, focus, and calm needed for work. Try it for a week and see how you feel. You can also share this article with a friend and do this experiment together for a week or more. You’ll see that you’ll want to continue!
