Microbreaks: A Practical Take on Self-Care for Busy Professionals
In today’s fast-paced world, many of us find ourselves constantly juggling responsibilities—tight deadlines, back-to-back meetings, and endless to-do lists. With the intense pressure to stay productive, it's no surprise that a lot of us are feeling overwhelmed. The long hours many working professionals spend sitting at their desks, with little time to pause or step away and recharge, can take a toll on our minds and bodies (Radwan et al., 2022).
In the midst of all this hustle, we often hear the word “self-care”—but let’s be honest: for most working adults, the usual suggestions like a 30-minute walk in the park or a leisurely coffee run just aren’t realistic during a busy workday. So what is realistic?
Microbreaks: Small Actions with Big Impacts
To meet the need for rest without sacrificing productivity, researchers and wellness experts have introduced a simple, time-conscious solution: microbreaks.
Microbreaks are short, intentional pauses that typically last 30 seconds to a few minutes (Chapman Institute, 2024). They don’t require you to completely disengage from work—instead, they offer a quick “refresh” for your mind and body.
These breaks can be as simple as:
Stretching your arms and shoulders
Standing up and walking around your space
Sipping a cup of coffee or tea mindfully
Looking out the window and taking a few deep breaths
Unlike traditional breaks that focus on extended relaxation, microbreaks are designed to give you a boost—a small reset that helps you return to your work with renewed focus and energy.
Backed by Research
Emerging research strongly supports the use of microbreaks in the workplace. Studies show that these brief pauses can have a wide range of benefits, including (Radwan et al., 2022; Chapman Institute, 2024):
Physical relief from prolonged sitting or repetitive motions
Improved cognitive performance, including better focus and memory
Emotional regulation, helping reduce stress and mental fatigue
Higher job satisfaction and lower risk of emotional exhaustion—two key factors in preventing burnout
Microbreaks are more than just a moment of rest—they’re a proactive mental health skill.
The beauty of microbreaks is their flexibility. You don’t need to schedule them into your calendar or pre-plan. Instead, consider weaving them into your natural workflow. Here are a few easy ways to get started:
Set a timer to remind yourself to pause every one to two hours
Pair a microbreak with an existing habit—like standing up every time you finish an in-depth email or project task
Use visual cues, such as sticky notes or screen prompts, as reminders to take a breath and reset
If you’re someone who struggles to carve out time for traditional self-care, microbreaks offer a practical and effective alternative. They’re small, simple, and best of all—realistic.
Incorporating microbreaks into your day isn’t just about productivity; it’s about respecting your mental and physical well-being. Because you don’t have to wait for the weekend or a vacation to take care of yourself—you can start with just a few mindful moments, right where you are.
Need help building healthier habits or managing stress?
At Cardinal Hope Mental Health Counseling Services, our compassionate therapists are well-versed in supporting adults who are navigating feelings of anxiety, burnout, or who are feeling overwhelmed by the stressors of life. We offer virtual, personalized care, to help clients find balance and reconnect to their sense of self.
Reach out to us today for a free consultation or to learn more about how we can support your journey to mental wellness.
Resources:
Radwan, A., Barnes, L., DeResh, R., Englund, C., & Gribanoff, S. (2022). Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review. Cogent Engineering, 9(1). https://doi.org/10.1080/23311916.2022.2026206
Chapman Institute. (2024, September 30). Employee Wellness: Implementing ‘micro-breaks’ throughout the workday. https://chapmaninstitute.com/employee-wellness-implementing-micro-breaks-throughout-the-workday/