When I was younger, I never took breaks while working. The only times I was away from desk were a few quick trips to the bathroom. Now, I make more of an effort to get up and move around for a few minutes every hour or two throughout the work day. If I’m in a flow state, I really hate stopping to step away, so I sometimes have to force myself. It definitely helps with alertness, boredom and mental blocks though. Sometimes taking a break leads to a solution to a problem or a new idea that I hadn’t thought of yet.
Studies have shown that taking microbreaks has benefits. A microbreak is a short activity that does not involve work. Some of the benefits include:
- May help with pain and stiffness. Movement a few minutes every 30 – 60 minutes helps improve blood sugar, improves heart health and blood flow.
- Restores energy. When I sit too long, I can feel my energy levels slowly drain. By taking breaks, it stays at a more even keel.
- Improved focus and concentration. When you step away from what you are working on and come back, you have a fresh perspective.
- Improved mental health by reducing stress. Sitting and staring at a problem you can’t figure out will definitely increase stress levels.
- Improved creativity & problem solving. Stepping away for a bit can lead to fresh ideas.
- Improved mood. I know I definitely feel better when I do something simple like go outside for a couple minutes to get some fresh air.
Sitting for long periods of time has been shown to negatively affect health. The longer you’ve been sitting, the longer the break that should be taken.
There are different suggestions on when to take a break. One study found taking a 17 minute break after working 52 minutes was the most productive. Some people use the Pomodoro technique where they work for 25 minutes and take a 5 minute break. Then after 4 rounds, they take a 20 -30 minute break.
I think constantly taking breaks can get out of control though. Constantly taking a break can lead to not getting anything accomplished. Everyone’s work day is different, so what works for you is what will be the most effective, as long as you don’t go longer than 1 – 2 hours without one.
Challenge:
Try taking a 1 – 5 minute break once every 30 – 60 minutes. Set a timer if you find yourself working for too long. Even just taking a walk to the bathroom or looking away from the computer and stretching counts. Try to do something that is good for your health. Don’t walk to get a soda or junk food. In the morning, I like to go outside and do a breathing exercise while using the Merlin app, which is a bird identification app.
Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9432722/
https://focused-solutions.com/2025/06/24/the-science-and-wellness-benefits-of-microbreaks/
https://breakthru.me/research/
https://www.forbes.com/sites/bryanrobinson/2025/04/22/if-you-dont-take-microbreaks-at-work-heres-why-you-should/
https://www.calm.com/blog/micro-breaks