Small but mighty: How microbreaks are making a big impact on employee performance
Tiny breaks, big gains. There’s a reason why microbreaks are becoming a cornerstone of employee engagement and performance. Groov’s Director of Workplace Science, Dr Carolyn Pritchett, explains why small breaks can provide such a significant boost to how we feel and perform.
There’s something slightly vexing about being told to “stop and breathe” when you’re feeling under pressure. But, the science is conclusive: even just 30 seconds of deep breathing can have a transformative effect on your mood, energy, and focus.
“Tiny, tiny breaks – what we call microbreaks – almost sound too good to be true. Does stepping away from work for between 30 seconds and 5 minutes truly make a tangible difference to how I feel and perform? Yes! That’s what decades of research shows,” explains Dr Carolyn.
“Of course, not all microbreaks are created equal. There’s a big difference between stepping away from work to get some fresh air versus scrolling the news or social media. But, on the whole, when you take a break to do something good for your wellbeing, it has a significant impact on your mood, energy levels, and ability to focus and perform when you return to work.”
Dr Carolyn is one of the experts behind Recharge by Groov, an intelligent microbreak assistant that integrates with workplace tools to prompt people to take short, impactful breaks at the right time of need.
“Recharge is one of my favourite features on the Groov platform. It can sense when I’ve been working nonstop for long periods of time and it prompts me to take a break and do something for myself, so that I can return to work with fresh eyes and a clear head,” she explains.
The feature is also proving popular with Groov customers and their people: of employees engaging with Recharge prompts, 78% report they are feeling better.
Dr Carolyn adds that despite knowing the evidence-based benefits of microbreaks, she still needs regular reminders – and that’s where tech is an enormous help.
“Even as a neuroscientist and cognitive psychologist that understands the benefits of microbreaks, I often lose track of time and forget! Recharge reminds me to take care of myself, and it suggests a variety of ways to take a quick break so there’s the novelty factor, too. Plus, there’s that awesome hit of dopamine when I “complete” the Recharge and come back to work. It helps me take back control of my day.”
The science behind short breaks
So what is it about microbreaks that has such a profound effect on how we feel and perform?
Science shows that when you take a healthy microbreak, this allows the brain to disengage and recover from focused tasks. This is especially important following long bouts (90+ minutes) of focused attention.
“Microbreaks replenish your cognitive resources and help mitigate mental fatigue through the activation of brain regions associated with attention restoration, creativity, and problem solving,” Dr Carolyn explains.
“This means that taking breaks can ultimately lead to improved productivity and wellbeing, as you can return to work with greater focus and mental acuity.”
Getting the most out of microbreaks
The length and type of microbreak does matter. After very long periods of work, or work that is highly demanding, you may want to take a 2-5 minute break. Shorter bursts (30-60 minutes) of moderately demanding work may only require 30-60 seconds to recover.
The type of break you take matters, too. Engaging in healthy behaviours, such as non-work related banter with a colleague, getting in some gentle movement, refreshing yourself with healthy snacks and water, or taking in some fresh air or green spaces all support the type of focused brain activity you want when returning to work.
Dr Carolyn warns against using break times to engage in behaviours that could be mentally or emotionally taxing.
“Scrolling through the news, social media, emails or other work messages can be just as mentally and emotionally taxing as continuing to work on that document or excel file, as these actions often activate brain areas associated with survival and further drain your neurobiological resources.”
Why it’s hard to take microbreaks
Microbreaks are meant to be easy, right? But there are some challenges that can get in the way.
Misconceptions about time. Many people believe that microbreaks are too short to make a difference.
Lack of awareness. It’s difficult to recognise when we need a break. Additionally, not everyone understands the benefits. Without knowing how brief pauses can enhance focus, lower stress, and prevent burnout, people may not see them as important.
Inconvenient timing. Often, scheduled breaks disrupt us during our most productive moments. Taking a break just because it’s lunchtime can sometimes reduce performance instead of improving it.
Counterproductive activities. People frequently spend microbreaks on tasks that exhaust us further, like aimlessly browsing social media or checking emails. Such activities can increase stress and negative feelings, making it hard to return to work refreshed.
Workplace culture and perceptions. In many high-pressure jobs, there’s a stigma around taking breaks. People might worry about appearing uncommitted if they step away from their desks, especially if they don’t see managers endorsing or demonstrating this behaviour themselves.
Making time for microbreaks
Recharge by Groov makes microbreaks easy by using technology, data science, and psychology to prompt people to take short breaks in their daily flow of work. The Groov platform integrates with tools employees use every day, such as MS Teams and Slack, to surface the right support, at the right time.
All of Groov’s microbreaks (called “Recharges”) are designed to:
Quickly move people from insight to action, by including the science behind each activity and an easy microbreak to try right away.
Prompt people to take a break at the right time, such as after a block of continuous work or meetings.
Encourage healthy activities based on Groov’s scientific frameworks, including the Groov 6 Pillars of Wellbeing and the Performance Care model.
Provide additional learning and training through microlearning opportunities, such as courses, videos, and short quizzes.
Quick breaks, better productivity
As Dr Carolyn’s insights reveal, microbreaks – ranging from 30 seconds to five minutes – can profoundly replenish our mental energy and enhance our overall performance. Implementing tools like Recharge by Groov, which seamlessly integrate into our daily routines, has proven beneficial – with compelling data showing that 78% of employees feel better after engaging with Groov’s prompts.
Ultimately, prioritising microbreaks in the workplace isn’t just about improving individual wellbeing; it’s about fostering a healthier, more productive work environment. By embracing microbreaks, organisations can boost employee engagement, reduce burnout, and cultivate a culture where taking a moment to refresh is encouraged.