In today’s fast-paced work environment, where it is common to work for hours without a break, our mental energy reserves are often depleted. It is not unusual to feel exhausted, tense, or stressed during the day despite getting enough sleep. The solution is not only long vacations, but also short breaks throughout the day - so-called “microbreaks.” Scientific research confirms that even very brief pauses can significantly reduce fatigue and restore vitality.
Microbreaks are short pauses lasting from 20 seconds to 10 minutes, taken during work tasks to recover from mental or physical strain. These are not lunch breaks or long rest periods, but brief interruptions - such as stretching, breathing exercises, looking into the distance, or taking a short walk.
The most comprehensive available evidence comes from a systematic meta-analysis of 22 independent studies (totaling 2,335 participants), published in the peer-reviewed journal PLoS ONE in 2022. Microbreaks were associated with improved well-being (increased energy and reduced fatigue), although no consistent effect on performance was found - especially in cognitively demanding tasks, where longer breaks may be necessary. Longer breaks (closer to 10 minutes) had a greater impact on performance than very short ones (lasting only seconds)./p>
Microbreaks are linked to more than just reduced fatigue and increased energy. Scientific studies show that taking a few minutes for breaks regularly throughout the day can also bring additional benefits: improved concentration, reduced back, neck, and shoulder pain, lower stress levels and cortisol, enhanced working memory and cognitive performance, increased creativity, better sleep quality, support for cardiovascular health, reduced risk of burnout.
Add specific times for microbreaks to your calendar or set regular reminders on your phone - for example, 15 minutes in the afternoon for a short walk or breathing/relaxation exercises.
After every 20–30 minutes of work, allow your mind and body to pause—ideally for a few minutes, but even a few seconds counts (the Pomodoro technique).
You can use apps such as Pomodor (web) or Forest (mobile), or a simple timer. After every four cycles, take a longer break of at least 15 minutes.
It can also help to create “anchors” that remind you to take breaks, such as after completing a subtask. These strategies help automate the habit of taking microbreaks.
Every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds - for example, look out the window at a building or tree. This helps relieve eye strain and mental fatigue.
Look for opportunities to incorporate movement into your breaks.
Such as:
Breathing and mindfulness practices help you become aware of how stress manifests in muscle tension and teach you how to consciously release it.
Try these simple techniques:
Avoid using your phone or social media during breaks. Instead, give your brain rest - look out the window, close your eyes, or stretch.
Prepare a list of activities (e.g., stretching, breathing, drinking water) that suit you and fit into your routine. Having these options ready helps you quickly choose a healthy break instead of defaulting to social media or browsing.
Treat microbreaks as planned tasks. Breaks are a tool for recovery and increased productivity - not a sign of procrastination or laziness. Actively planning breaks and viewing them as effective use of time supports your ability to mentally disconnect and prevents the feeling that other work is being neglected.
Microbreaks are not a luxury, but an evidence-based strategy for maintaining health and productivity. Even on a busy workday, taking a few minutes every 20–30 minutes can significantly reduce fatigue and restore energy.
Want to start today? Set a reminder on your phone for a 10-minute break and try a physical activity (stretching, walking) or a breathing exercise. Notice how you feel afterward and look for opportunities to incorporate microbreaks throughout your day.
I have been working in the field of addiction counselling for more than 10 years. I hold a bachelor’s degree in Addictology from the First Faculty of Medicine and a degree in General Medicine from the Second Faculty of Medicine, Charles University. In my research, I focus on preventive medicine and epidemiology.
In my work with clients, I combine evidence-based knowledge with a holistic approach to mental health. My medical background enables me to understand the broader clinical context and to better support each client’s individual needs.
