Microbreaks are short breaks lasting up to 5 minutes every 20 to 30 minutes. Some experts think microbreaks can provide physical and mental health benefits.

When I made the switch to working from home full-time several years ago, I relished the newfound freedoms that remote work offered me. But it didn’t take long to realize that I wasn’t really taking advantage of them. For the most part, I was still sitting at my desk for most of the day.

And I wasn’t alone in this. A 2022 study showed that working from home tends to lead to more sitting. Given all the known negative health effects of sitting too much, scientists are exploring various techniques to reverse this trend.

Some experts recommend microbreaks as a way to break up sedentary behaviors. Advocates of microbreaks also claim they offer other health benefits and can improve work performance.

I tried incorporating these short breaks into my workday for a month to see if I noticed any differences. Here’s what I learned and how I felt, including some tips I picked up along the way.

Microbreaks are short breaks you take frequently during your day to prevent you from sitting for long periods. They can be less than a minute, though some definitions have them as long as 10 minutes.

When you use the same set of muscles repeatedly — like when sitting at a desk and working at a computer — microbreaks give those muscles a chance to rest and recover and allow you to exercise different muscles.

What’s important in a microbreak is breaking the pattern and doing something new. It doesn’t have to be long or take you out of your workflow.

How often should you take microbreaks?

Experts typically suggest taking microbreaks that last 2 to 3 minutes every 20 to 30 minutes, but recommendations vary. As I have high blood pressure, I opted to follow the recommendation of a study that found 5-minute breaks every 30 minutes were most beneficial for cardiovascular health.

That meant I could break up my day into 30-minute chunks — 25 minutes of sitting followed by 5 minutes of activity. This seemed the simplest schedule to follow, so I went with it. I’d recommend doing what works best for you.

Sample microbreak activity list

Microbreaks can include any active break that gets you out of your work chair for more than 30 seconds. You can count regular tasks like:

  • using the restroom
  • checking your (physical) mailbox
  • getting a snack or drink

Here are some ideas to consider that you may not regularly do otherwise:

Here are some of the most touted benefits of microbreaks according to researchers and how they matched up with my experience.

Reduced musculoskeletal pain

The initial concept behind microbreaks was to help reduce musculoskeletal pain in office workers. While some studies have found benefits, the research is surprisingly mixed. More high quality research is needed.

My own low quality “research” suggests that the microbreaks did help a bit. I’ve dealt with chronic shoulder and lower back pain for years, but my symptoms over the past few weeks have been less pronounced than before. While I can’t confirm the microbreaks deserve the credit, it’s worth noting.

Increased energy levels

Research suggests that microbreaks can help replenish energy and reduce fatigue, though the effect may be small. According to a 2019 study, your energy levels may have more to do with what you do during your microbreak.

I found this to be the most significant benefit of the microbreak technique. My energy levels were easily boosted. I usually experience a slump around 2 p.m. or 3 p.m., but that was less common after I started taking microbreaks.

And when it was time to shut down my computer for the day, there was no sense of fatigue. I felt like I had the energy to perform life’s other tasks. I could’ve even kept working for hours if I wanted to. (But don’t let my boss know that.)

Improved focus and performance

Heightened focus and work performance are closely tied to increased energy levels. Still, a 2022 study noted that microbreaks didn’t seem to boost performance on highly demanding tasks.

Researchers proposed that while microbreaks may replenish energy enough to help you complete tasks that don’t require much thought, you may need breaks longer than 10 minutes to boost your focus. I made sure to accomplish this by still giving myself a 30-minute lunch break each day.

Improved mental health

A small 2020 study of police officers assigned to desk-based duties found that microbreaks could help reduce stress and benefit mental health. And a 2022 study found that microbreaks helped nurses manage the stress of their jobs.

I certainly can’t compare my WFH situation to the stress of a police officer or nurse. But I can say that microbreaks have served as an effective coping mechanism for me when work stress becomes an issue. Pulling yourself away — even for just a few minutes — can have a significant effect.

Like all strategies, microbreaks have their pros and cons. Downsides to consider include:

  • Workflow disruptions: It can be hard to pull yourself away from work every 25 minutes, especially if you’re in the “flow” or in the middle of a demanding task.
  • Issues refocusing: Microbreaks can disrupt your focus and possibly make it hard to refocus, especially if you already have attention difficulties.
  • Scheduling difficulties: Depending on your specific job duties, it can be challenging to schedule around microbreaks. It may be easier if you’re fully in charge of your schedule, but can be tricky if you have a lot of meetings. (More on that later.)

Adding in regular microbreaks wasn’t as easy as I thought. It took some dedication and planning. If you want to give it a go, these tips may be helpful:

  • Set reminders: If you’re not used to working in short time blocks, you’ll likely need some kind of reminder. You can set timers or reminders on your phone or computer. You can also install timer or Pomodoro apps to help you keep track.
  • Rotate through activities: It can be helpful to vary your activities throughout the day. Not only is it more interesting than doing the same thing every 30 minutes, but it may also help you address various physical and mental health needs.
  • Keep an activity list: I had a list on my computer of possible activities I could do during microbreaks, and I checked them off as I completed them during the day. Good old pen and paper would work just fine, too.
  • Consider your needs in the moment: A 2018 study found that the type of activity during a break yielded different results. Physical activities tended to boost vigor, while relaxation activities reduced fatigue.
  • Avoid skipping breaks: You might think skipping a break is no big deal, but it can be a slippery slope, and soon you’ve realized you’re back to your old sedentary habits. Especially when trying to establish the habit, try to be as faithful to your schedule as possible. But…
  • Be flexible and patient: Slip-ups happen, and our work commitments don’t always allow us to do exactly what we want. Forgive yourself if you can’t make it work some days. That doesn’t mean you have to give up.

How to make microbreaks work with meetings

Meetings pose a unique challenge for incorporating microbreaks. While you can always request that work meetings incorporate times for breaks, such accommodations aren’t always possible. Here are some strategies to keep up your microbreak schedule when you’ve got meetings on your agenda.

  • Delay: If a meeting lasts longer than 25 minutes but not longer than 30 minutes, delay your microbreak by 5 minutes. If possible, return to your regular schedule for the next half-hour block.
  • Compensate: If a meeting lasts longer than 30 minutes but not longer than 50 minutes, take a 10-minute break after your meeting. Experts consider this the maximum length for a microbreak. Feel free to use the full 10 minutes.
  • Move about in place: If a meeting lasts longer than 50 minutes, it’s helpful to have some way to move about in your seat. If not, feel free to put in some wireless earphones, turn off the camera, and walk about your home while you listen to proceedings. Even if you’re talking, walking about can sometimes help you think more clearly.

Microbreaks may provide physical and mental health benefits for people who work from home, but they’re not for everyone. Still, they’re a relatively low risk technique to try if you’re interested in reducing musculoskeletal pain, increasing energy levels, improving focus, or reducing stress.

Based on what I’ve experienced over the last 30 days, I think it’s worth continuing to take microbreaks. The benefits have been clear to me so far, and I’m excited to see if any new benefits may reveal themselves.