For many overthinkers and overdoers, our days can be non stop. From the moment the alarm (clock, dog, kiddo) goes off to bedtime, it seems like there we don’t have enough time.

What might be contributing to this feeling is our lack of awareness and prioritization. Even if you are a planner and lister, if there aren’t natural check ins throughout your day it can be easy to miss a thing or two. In fact, operating without scheduled or prompted breaks can deplete your energy and contribute to unhelpful rest.

We all understand the concept of a mid day break, but why microbreaks? Keep reading to find out!

#1: Microbreaks can be accessible.

We exist in an “all or nothing” culture, especially when it comes to productivity and work. Microbreaks are designed to fit into your day and are low effort. In fact, the hardest part might be getting comfortable with actually taking the break. A microbreak can simply be taking your hands away from the keyboard, turning on a meditation, and closing your eyes. By reducing expectations, microbreaks can become an incorporated self care habit in your day. Low effort microbreaks can help replenish energy zapped from tasks, along with resetting our nervous systems for the rest of our day.

Tip: Create a list of 5 activities that you can do on your microbreak. Examples: crossword puzzle, meditation, walk around the office, stretching routine, reading a book, etc.

#2: Microbreaks can help with focus.

When teaching mindfulness, it is often forgotten that mindfulness is more about refocusing rather than sustaining focus for an extended amount of time. Going back to that “all or nothing” concept, including microbreaks can teach us how to leave a project that is not completed, with intention of returning. This exercise of micro-breaks help develop muscle memory for refocusing, increase mental flexibility, and reducing perfectionistic tendencies.

Tip: When beginning microbreaks, welcome the frustration and discomfort that might come up. We are doing something new, and it is common for guilt and anxiety to be present when trying micro-breaks. Allow those thoughts to come and go (more mindfulness practice haha) and know that it will get easier with practice.

#3: Microbreaks can reduce the accumulation of stressors.

Our brains and bodies take in a lot of information! Cumulative stress occurs when we experience stressors over an extended amount of time and in various domains of our life. Taking microbreaks creates space to get rid of unneeded information and stress. Giving our bodies and minds space to decompress, we are learning to be proactive with reducing our stress.

Tip: Review 3-4 domains of your life (work, personal, financial, physical) and consider what stressors you can put aside. For example, if someone cuts you off in traffic–allow yourself to let that stressor go instead of holding onto it for protection or validation.

#4: Microbreaks can increase connection.

Taking time to call a friend or chat with a coworker (about nonwork related content) can increase feelings of connection and belonging. Keeping the conversations short also help break the myth that conversations with our loved ones need to be long. Sometimes a quick check in while circling the neighborhood or office is just the reset we needed.

Tip: Have a microbreak accountability buddy. Agree on a time to hop on a call, send pictures of where you are taking a microbreak, or complete an activity together.

#5: Microbreaks can be a good introduction into self care as a whole.

Perfectionists tend to struggle with self care because they want to feel the full benefits of the act. If the self care is not as effective as desired, willingness to keep trying will decrease. Incorporating frequent microbreaks can reduce the pressure put on your self care and can increase the willingness to try new things! If we are finding that specific actions are good for us, we can then build upon that for more concentrated or extended self care!

Tip: Make microbreaks non-negotiable. The effectiveness of microbreaks increases with consistency. Frequent acts of self care will make longer stretches of self care less overwhelming.

We now have two offerings to help you maintain consistency with your microbreaks. The Nine to Kind Possibility Planner is a weekly undated planner with reminders for self care and timestamps for time blocking. The Nine to Kind Daily Notepad is for daily prioritizing, scheduling, and note taking. Browse our shop now!