During a break, a woman sat at a table, stretching her arms
How much rest will it take you to feel better?
According to a new review of research on “microbreaks,” they aren’t long, defined by the authors as breaks of 10 minutes or less. The results were published August 31 in the journal PLOS ONE. The data showed that people who rested had a significant increase in happiness — they felt more energetic and less tired. Patricia Albulescu and Coralia Sulea, co-authors of the study and researchers at the West University of Timisoara in Romania, The findings are based on a review of 22 previously published studies, including 2,335 participants. These studies show that people who take occasional breaks are about 60 percent more likely to feel energized.
However, the study is inconclusive as to whether microbreaks improve performance. The benefits varied from study to study and from type to type of task, and the final effect was not statistically significant, although the researchers found that the effect improved with longer breaks.
However, John P. Trougakos, a professor of organizational behavior and human resource management in the Department of Management at the University of Toronto-Scarborough and an expert on rest, says there is strong evidence that For the average worker in a sedentary job, few breaks can make a big difference. (He was not involved in the new review.) By combining short and long breaks throughout the day, employees will feel better and work better.
Here’s a little more to know about microbreaks and how they can improve your workday.
Why are microbreaks important
According to Trougakos, the studies in the new review missed an important factor: Fatigue tends to get worse over time. Because the experiments in the 22 studies were time-limited, it is impossible to measure the ways in which work fatigue creates a vicious cycle of performance.
“The more tired you are, the more effort you have to put in to keep performing. So you’re actually spending more and more energy doing less and less efficiently.” “With short breaks, whether it’s a 10-minute break, or a five-minute break to stand up and stretch, you’re giving people a chance to stop the cycle of exhaustion, but also to re-energize themselves.”
Overall, Trougakos says that while there hasn’t been much research on microbreaks and performance, the science suggests that short breaks are important. This includes studies conducted from an ergonomic perspective, which have found that eye rest and stretching is necessary to avoid eye strain and bone fatigue discomfort – which can distract and drain staff. Not getting enough rest can also have a negative impact on employees’ sleep quality and life outside of work, and gradually cause them to feel burned out. Research shows that productive employees tend to work relatively short hours and take longer breaks. A study published by a productivity tracking company shows that for every 17 minutes of rest, employees work 52 minutes. “The idea is: you don’t work more to be productive; You work smarter and more efficiently, “Trougakos said.
The Ideal Rest
The amount of downtime you need may depend on what you’re doing; For example, an activity you enjoy may consume less of your energy than a task you hate or one that causes you a lot of stress. In general, though, Trougakos recommends working for about 90 minutes, followed by a 15 – to 20-minute break. You will also take short breaks during work. Trougakos recommends short stretching breaks every 20 or 30 minutes, as well as a “disengagement task” break somewhere in the middle of those 90 minutes.
But what’s the best way to rest during these short breaks? While there is evidence that some things are good for everyone, such as stretching, relaxation, or light to moderate physical activity (see: walking), Trougakos says the best rest comes down to individual preference. For example, an extrovert might choose to have a cup of coffee with their work friend, while an introvert might hide out with a book. The key, he says, is to control what you do in your downtime.
To be sure, Trougakos acknowledges that some managers and companies will be nervous about allowing employees to take so much time off. Flexibility is key, and employees vary in their need for breaks, which may vary from task to task or even day to day. However, Trougakos believes that in many cases, the shift to hybrid schedules and working from home has given organizations and employees a new opportunity: to branch out and find new ways of working to maximize productivity. While allowing flexible breaks may feel counterintuitive to companies, Trougakos says, it actually fits with the values most employers hold: “allowing employees to be fully productive while maintaining a healthy and balanced life.”