On stressful days, breaks are often the first thing to go. You eat lunch at your desk, go from one meeting to the next, and only realise at the end of the day that you’ve barely moved. Yet these are the days a short break may help most.

What microbreaks can do

A review of studies on microbreaks, breaks of 10 minutes or less, found they were linked with feeling more energetic and less tired. The effects on getting work done were more mixed, but there was little sign that short breaks cost people time overall.

Stress and your body

When you’re stressed, your body gets ready for action. Muscles tense, especially in your shoulders and neck, and you may breathe faster. Sitting still in that state can leave you feeling tight and drained by the end of the day. Moving gives that built-up tension somewhere to go.

Seated breaks count too

On days when you can’t leave your desk, a seated break still helps. Rolling your shoulders, stretching your arms overhead or taking a few slow breaths all change your position and give your mind a pause.

Moving between tasks

Finishing one task and starting another can be a natural moment to move. A short walk to refill your water or a stretch before opening the next email can help you feel more ready for what’s next.

Making breaks easier to remember

Pomodoro stretches, in the top right corner of VIDA, can prompt you to move at regular intervals. On stressful days, the prompt does the remembering for you.

Something to try this week

On your busiest day, keep Pomodoro stretches on and take a short break at every prompt, even if it’s seated.

What to take away

• Keep taking short breaks on busy days.
• Count seated breaks as real breaks.
• Use the gap between tasks to move.
• Let Pomodoro stretches do the remembering.

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