Since the onset of the COVID-19 pandemic, our work environment has drastically changed, often negatively affecting our mental health. A 2021 Gallup poll found that almost half of American full-time employees were working remotely, with 60% feeling more productive than anticipated. Despite this, remote work has led to significant burnout, primarily due to a lack of breaks.

One key solution to this issue is incorporating microbreaks into our routines. Microbreaks are brief pauses from work, often lasting around five minutes. Research from the Journal of Applied Psychology shows that these breaks help manage energy levels, maintain focus, and reduce stress.

The Benefits of Microbreaks

Microbreaks are essential for refreshing the mind and alleviating stress. They can defuse tense situations and aid in problem-solving by providing a mental reset. For those struggling with sleep deprivation, microbreaks can also enhance engagement and reduce fatigue.

Strategies to Implement Microbreaks

To combat burnout and improve productivity, here are some ways to make microbreaks a regular part of your work-from-home routine:

Embrace Breaks Without Guilt

Many workers feel guilty about taking breaks, but it’s important to recognize their value. Breaks are crucial for productivity and mental well-being. Find a balance that allows you to take necessary breaks without compromising work responsibilities.

Maintain Firm Boundaries

Respect the boundaries you’ve set for breaks. Treat them with the same importance as client meetings. If a conflict arises, reschedule the break rather than skipping it to ensure you continue benefiting from these pauses.

Protect Your Meeting Time

Limit your availability for meetings to create uninterrupted work periods. Coordinate with your team to communicate when you’ll be unavailable, reducing mental fatigue and improving focus.

Schedule Breaks on Your Calendar

Block off time in your calendar for microbreaks. Aim for 15-minute intervals in the morning and afternoon. Use this time for activities like walking, reading, meditating, or eating lunch without work interruptions. This approach ensures you balance work and personal time effectively.

As we adapt to remote work, integrating microbreaks into our daily schedules can significantly reduce burnout and enhance overall performance and mental health.