Why employers should encourage staff to take microbreaks at work

Key takeaways:

• Microbreaks are short pauses that can last up to a few minutes.
• They can take many forms such as a short walk, getting a drink or completing mindfulness exercises.
• “Microbreaks can help employees to manage the signs and symptoms of stress,” according Yetunde Bankole, Head of Mental Health and Wellbeing at Vitality.

With packed calendars and always-on notifications, it is natural for employee energy levels to fluctuate throughout the working day. 

Encouraging short ‘microbreaks’ at work could help teams to maintain concentration, better manage stress, and improve their overall wellbeing.

But what exactly are ‘microbreaks’ and how can employers help staff build them into their working day?  

What employers need to know about microbreaks

Microbreaks are short little pauses that can last anywhere from a few seconds to a few minutes[1]. 

Unlike more formal beaks, these simple, flexible resets can help employees momentarily rest and recharge without disrupting their flow too much.

A microbreak could be as easy as gentle stretching, deep breathing or just looking out of the window to help reduce eye strain.

Yetunde Bankole, Head of Mental Health and Wellbeing at Vitality, says: “Microbreaks can be a helpful way for employees to reset when energy drops, or stress accumulates during the day.”

While these small interruptions may seem insignificant, research shows that microbreaks can be associated with reduced fatigue and increased vigour[2]. 

Prompting employees to take time out could help unlock benefits for the business; Slack’s Workforce Index found that workers who regularly take breaks have 13% higher productivity[3].

Encouraging microbreaks at work and supporting employee wellbeing

Microbreaks can help give your employees a moment to quickly reset, helping to restore attention, and support creativity – all of which can contribute to consistent performance throughout the day.

In fact, analysis has shown “statistically significant but small effects of micro-breaks in boosting vigour and reducing fatigue”[4], demonstrating how even small interventions can support wellbeing.

“Microbreaks can help employees to manage the signs and symptoms of stress,” Yetunde explains. “By creating more capacity, they can support employees’ mood, energy and concentration during the day,” she adds. 

Helping employees to recognise when they need a break

Employers can support staff to notice the signs that they might need a microbreak – for example, if they are feeling fidgety or are losing focus on a task – and normalise pausing for a quick reset.

Yetunde notes that it may take a little trial and error to find which type of microbreak works best for them but encouraging staff to “pay attention to the symptoms of stress and what drains their energy” can help them to find a suitable microbreak.

Microbreaks employers could encourage at work

The most effective microbreaks are the ones that immediately meet the needs of your employees, according to Yetunde. It could take many forms, but some examples could include:  

• Breathing or mindfulness exercises, for example using apps such as Headspace
• Changing positions or standing up after extended periods of sitting
• Stepping away for a quick stretch
• Taking a short walk
• Getting a hot drink or refilling your water bottle
• Completing a wellbeing check-in, where you can pause and reflect on how you’re feeling
• Taking a short break in between meetings

Promoting a range of quick options can help employers to empower their teams to choose a microbreak that works for them.

Embedding microbreaks into your culture

Microbreaks are super quick, require little planning and are easy for employees to integrate into their working day.

These breaks can have a positive impact on both employees and employers – but for the benefits to be fully realised, it is crucial that these mini breaks become habitual.

Vitality’s Habit Index research shows that it typically takes between seven and 15 weeks to form a new habit that can last [5].

To help microbreaks stick, employers must create consistent cues – modelling microbreaks at senior levels and endorsing regular resets after meetings – to make these short breaks become a natural part of employees’ routines over time.

[1] The tiny breaks that ease your body and reboot your brain, BBC Worklife, 2019

[2] PLOS. “Micro-breaks' from tasks show promise in boosting wellbeing.” ScienceDaily, August 2022 

[3] Workforce Index: the data-driven secret to a productive work day, Slack, 2023

[4] Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT (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://doi.org/10.1371/journal.pone.0272460

[5] The Vitality Habit Index, in collaboration with The London School of Economics and Political Science, 2024