The Power of Micro Breaks: How to Recharge and Refocus While Working from Home

Working from home has its perks - no commute, flexible schedule, and the ability to wear pajamas all day (if that's your thing). But it also has its downsides, one of which is the tendency to work longer hours and take fewer breaks. This is a recipe for burnout and decreased productivity, which is why it's important to make a conscious effort to take micro breaks throughout the day.

Research backs up the importance of taking micro breaks. A study by the University of Illinois found that taking short breaks throughout the day can improve cognitive function and overall well-being. Another study by the University of Sussex found that taking regular breaks can reduce feelings of stress and improve job satisfaction.

But what are micro breaks? Simply put, they're short, frequent breaks that you take throughout the day to recharge your mind and body. They can be as simple as getting up to stretch, taking a walk outside, or even just looking away from your computer screen for a few minutes.

1. Stand up and stretch: Sitting for long periods of time can lead to muscle stiffness and poor posture. Take a quick break to stand up and stretch your arms, legs, and back.

2. Take a walk outside: Fresh air and a change of scenery can do wonders for your mood and energy levels. Even just a quick walk around the block can make a big difference.

3. Meditate: If you're feeling particularly stressed or overwhelmed, take a few minutes to meditate. Even just a few deep breaths can help you feel more calm and focused.

4. Listen to music: Put on your favorite playlist and take a few minutes to dance, sing, or just tap your feet to the beat.

5. Do a quick workout: Take a break from your desk and do a quick workout, like jumping jacks or push-ups.

6. Take a power nap: If you're feeling drowsy, take a quick nap to recharge your batteries. Just be sure to set an alarm so you don't oversleep!

7. Drink water: Dehydration can lead to fatigue and decreased productivity. Take a break to drink a glass of water and refill your water bottle.

8. Call a friend: Take a break from work and call a friend or family member. Social interaction can boost your mood and energy levels.

9. Read a book: Take a break from the screen and read a book for a few minutes. It can be a novel, a magazine or an article.

10. Practice gratitude: Take a break and write down three things you're grateful for. Reflecting on the positive things in your life can boost your mood and energy levels.

Now, you might be thinking, "But I don't have time for all of this!" But that's the beauty of micro breaks - they don't have to take up a lot of time. Even just a few minutes every hour can make a big difference in your productivity and well-being.

Some of my favourite micro breaks to unwind from work are: jumping on my indoor trampoline for a few minutes, rope jumping, a few squats, or enjoying a delicious cup of tea. If a have a bit more time, I take my two dogs for a walk. Brisk walking and fresh air help me to pick up work with a refreshed mind and an extra dose of motivation. 

Taking micro breaks is an essential practice to maintain productivity and well-being while working from home. Try some of the examples I shared in this post and feel the difference. Remember, taking a small break every hour can help you to refocus and recharge. 

xx Silke

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