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Episode 25 | The Power of Micro-Breaks

by Niamh Moynihan on
Well-being at Work Burnout

Episode Summary

 In this episode, Niamh Moynihan highlights the value of micro-breaks as a simple yet powerful way to stay productive, improve performance, and maintain well-being—especially when things get busy.

Once sceptical of taking breaks, Niamh now relies on brief, intentional pauses to reset her mind and body. She explores two types of micro-breaks—task switching and complete breaks—and offers practical tips to incorporate them into any workday.

Ultimately, these small pauses can help you return to tasks with renewed focus, reduce mistakes, and create a better overall work experience.

Key Points Discussed

Embrace Micro Breaks for Better Performance:

  • Studies show short breaks can improve concentration and reduce errors, especially when focusing for 20-30 minutes at a time.
  • Regular micro-breaks can boost productivity, enhance performance, and increase enjoyment of work.

Two Types of Micro Breaks:

  • Task Switching:
    • Instead of fully stopping work, switch to a different type of task.
    • Contrast tasks so you’re not using the same skills (e.g., from data-focused work to idea brainstorming).
    • Be sure to return to your original task afterwards to avoid losing track.
  • Complete Break:
    • Fully step away from work tasks for 2–10 minutes.
    • Focus on rest, movement, or relaxation—like taking a short walk or savouring your cup of tea.
    • This full mental reset helps reduce stress and restore energy.

Implementing Micro Breaks:

  • Use a method like the Pomodoro Technique (25 minutes work, 5 minutes break) to structure short pauses.
  • Set reminders, block time in your calendar, or take advantage of meeting wrap-ups.
  • Listen to your body’s cues—tight shoulders, tired eyes, or wandering focus signal it’s time for a break.

Benefits for Teams and Managers:

  • Encourage team-wide micro-breaks to support everyone’s well-being.
  • A simple Slack or Teams message (“Taking a 5-minute break”) can prompt others to follow suit.
  • When leaders model and support breaks, it normalises the practice, reducing guilt and stigma.

Practical Tips from the Episode:

  • Start Small: Aim for 2-minute breaks to get comfortable with the habit.
  • Decide in Avance: Choose what you’ll do during a micro-break (e.g., stretch, look out the window, short walk).
  • Return to the Task: When task-switching, jot down what you were doing before you pause, ensuring you don’t lose momentum.

Until next time, stay well and have a better workday.

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