What are Micro Breaks?  

Physical Health,Prevention,Mental Health

What are Micro Breaks?  

08.10.2024 | 3 min read

Caroline Samuelsen is a 2024 Corporate Communications intern for Blue Cross Blue Shield of Michigan. She is a rising junior at Northwestern University majoring in communications, business, and digital media/marketing. In her free time, she loves reading, driving, and working at The Hallmark store.

When sitting down doing work, certain muscles, like your neck and back muscles, engage to support you. Over time, those muscles can start to fatigue, and injuries can evolve. Micro breaks are small breaks to take every hour or so when working to rest your body and prevent strain on your body, according to Stanford's Department of Environmental Health & Safety.

Suggestions for how to take micro breaks

Taking micro breaks throughout the workday is necessary for everyone, especially those who work from home. Working from home can be isolating and does not have the natural office environment that so many are used to. When working from home you are sitting down more and socializing less.

It is important to practice mindfulness during the workday. It can be straining on your eyes to stare at a computer screen all day and straining on your body to be sitting down all day. Adding micro breaks to your day will help your body slow down and to be more mindful.

We have a list of micro break ideas that you can implement into your daily schedule.

Stretching for a few minutes

Pausing your work every 30 minutes or hour to stretch can improve your mental and physical health immensely. Stand up from your chair and stretch out your upper body and legs.

Go for a walk

Turn off your computer and take a 15-minute walk around your neighborhood. Inhale and exhale the fresh air as a brain reset.

Take breaks and tidy up your home

Add in five-minute breaks every so often to clean something in your house, such as washing the dishes or doing laundry. This gives you a moment to reset and move your body around the house.

Make a snack

While taking a break, make a healthy snack to fuel your body and brain as you continue your workday.

Meditate

There are lots of guided meditations online. During a micro break, try one for five minutes. This will help calm your central nervous system down and give you a much-needed break from your work or worries that are on your mind.

Do a Quick Workout

Similar to meditation, there are lots of quick guided workouts online. You do not need to go to the gym for long periods of time in your day to get a workout in. Find an open space in your house and move your body while taking a break from work.

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