Episode 227 - How to Use Microbreaks to Restore Focus

Summary 

Feeling exhausted despite being busy all day? Research suggests that short breaks throughout the day can boost energy, reduce fatigue, and help sustain performance. Discover how leaders can use microbreaks more effectively and encourage healthier work habits across their team.

Transcript

Hello and welcome to episode 227 of the Leadership Today podcast, where each week we share practical tips to improve your leadership. This week we’re exploring how to use microbreaks to restore focus.

Have you ever reached the end of a day and wondered why you’re exhausted despite never really stopping? Many leaders spend their day moving from meeting to meeting, email to email, task to task, without taking a genuine break. We often assume that pushing through is a sign of commitment and productivity. But there comes a point where working longer doesn’t mean working better.

It turns out that even very short breaks can make a difference.

A 2022 review of more than 20 studies found that microbreaks, breaks of less than ten minutes, help boost energy levels and reduce fatigue. In other words, those small pauses throughout the day aren’t wasted time. They’re one of the ways we sustain performance over the longer term.

The researchers also found an important limitation. Microbreaks help maintain energy, but they aren’t a substitute for proper recovery. If you’ve spent two hours doing deep analysis, solving complex problems, writing a major report, or making difficult decisions, a five-minute break will help, but it won’t completely restore you. Some work requires a more substantial break. That’s why lunch breaks, time away from work, and good recovery outside of work still matter.

So what can leaders do?

First, build short breaks into your day before you feel exhausted. Most of us wait until our energy is gone before stepping away. A better approach is to take a brief break every 60 to 90 minutes. Stand up, walk around, grab a drink, stretch, or simply look away from your screen for a few minutes. The goal is to create a genuine mental shift, even if it’s only for a short period of time.

Second, match your work to your energy. Try to schedule your most demanding work when you’re feeling fresh. Save routine tasks, administration, and email for periods when your energy is naturally lower. Too often we do the opposite, spending our best hours reacting to other people’s priorities and leaving our most important work until we’re already mentally depleted.

Third, role model healthy habits. Teams often take their cues from their leader. If you’re working through lunch, responding to emails late at night, and sitting at your desk all day, others may feel pressure to do the same. When leaders take sensible breaks and openly manage their energy, they give others permission to do likewise.

The key point is that performance isn’t just about how hard we work. It’s also about how well we recover. Small breaks won’t solve everything, but they can help us maintain our energy, focus, and effectiveness throughout the day. Sometimes the most productive thing you can do next is step away for a few minutes.

Have a great week.

Research reference: Albulescu, P., et al. (2022). "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE, 17(8), e0272460. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0272460

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