it’s important to talk about ways we can remain stress-free throughout our workday. The importance of taking time out from the grind has been downplayed in many workplaces around the country with the adage, “Rise And Grind.” And many corporate cultures perpetuate the dinosaur belief that changing tires at eighty miles an hour will yield a greater bang for the buck. But science doesn’t back up the belief that running yourself into the ground is good business. In fact, new research from scientists at North Carolina State University has shown the value of what I call “Microchillers” or taking what the researchers call “Microbreaks” throughout the workday. These short breaks—I recommend five minutes or less—are effective energy management strategies and can be as simple as stretching, walking up and down stairs, gazing out a window at nature, snacking, or having a five minute mindful meditation.
"A microbreak is, by definition, short. But a five-minute break can be golden if you take it at the right time,” said Sophia Cho, a co-author of the study published in the Journal of Applied Psychology. “Our study shows that it is in a company's best interest to give employees autonomy in terms of taking microbreaks when they are needed—it helps employees effectively manage their energy and engage in their work throughout the day."
The researchers conducted two studies. In the first study, on days when full-time employees had poor sleep quality, they experienced higher fatigue the next morning and took Microbreaks more frequently at work. After taking Microbreaks, they had higher work engagement during the day and lower end-of-work fatigue. Study 2 replicated and confirmed Study 1 that poor sleep quality led to morning fatigue. When workers took Microbreaks, work engagement improved and end-of-work fatigue declined.
Taking Microbreaks with Microchillers During The Workday
Microchillers are some of the best tools to stay calm and balanced and sharpen energy, concentration and performance. They are quick, portable and easy to build into the day while on the run. You can practice five-minute Microchillers in several different ways and to varying degrees. You can practice them with a minimum of time and dedication by simply being mindful during activities that are already built into your workday by paying full nonjudgmental attention in the present moment. A Microchiller exercise can be any short activity that makes you aware of what’s happening as it’s happening in the flow of your daily routines.
You could even practice it right now. As you're reading, you might find your mind wandering from time to time. Just be aware of your wandering mind, accept the wandering and gently bring your mind back to the words on the printed page. In the same way, start to be mindful of your thoughts, observing them like you would a blemish on your hand. You can intentionally walk to your printer with present-moment awareness by bringing your attention to the sensations of your feet against the ground or by noting the feel of the air, sights and sounds around you as you head towards the parking garage. When you weed the garden, you can pay attention to the plants’ resistance against your hands as you tug on them and the sound of stubborn roots and smells of fresh soil as you unearth the weeds from their home.
When you’re in a Zoom meeting, in front of your computer screen, rushing for a deadline or involved in a conference call, you can step out of your thought stream and make yourself fully present in the activity. While waiting in the doctor’s office, you can practice mindful listening. In line at the grocery store, you might tune in to your body sensations. Stuck in traffic, you can practice deep breathing. When you’re fully engaged in the following five-minute Microchiller breaks throughout your workday, you notice that previous worries or stressful thoughts are absent. You might be aware that your heart and respiration rates are slower, your tight muscles have loosened and you have more energy.
- Take off your socks and shoes and feel your toes in the carpet. Pay close attention to how the carpet feels against your feet. If you have an open window, focus on the sounds of chirping birds or inhale the fragrance of a flower.
- During lunch break, sit down and give food your full attention, being present with each bite. Pause before starting a meal, noticing the colors and textures while inhaling the smells of the food. Eat your lunch slowly and deliberately. Chew food two or three more times than you usually do to taste it fully, paying attention to each ingredient and savoring each morsel. You will taste your food in a completely different way; for example, instead of tasting tuna salad, discover the flavor of celery as it crushes against your teeth, the bursting tartness of pickles, and the blending of the tuna and green lettuce. Take a sip of a beverage and be with the sensation against your tongue and stay with the felt sense as it slides down the back of your throat.
- After eating, stand and stretch your body. Let yourself fully feel the stretch, noticing where tension is held and released. Shake the part of your body where you sense tension. As you continue to stretch, bring your attention to each part of your body that has remained tightened. Bend over and touch your toes and feel that stretch, visualizing the tension in your body evaporating.
- With eyes open or shut for one minute focus on all the different sounds around you, and see how many you can identify. You might notice the heating or air conditioning system, traffic off in the distance, a siren, voices from other areas in the building, an airplane, the ticking of a clock, or your own gurgling stomach. After one minute, instead of trying to remember the sounds, bring your attention inside and notice if you’re not calmer and more clearheaded.
- Now, turn your attention to your fingers and focus on them for another minute. Wiggle your fingers. Notice how this sensory experience feels. Focus on how the wiggling looks and sounds. Do you hear crackling in your joints or sounds of skin against skin? Do you appreciate how hard your fingers work for you? Do you judge yourself or the exercise? Is it difficult to stay focused? How does it feel to slow down?
A Final Word
Chronic work pressure creates roadblocks to relaxation and productivity. It disconnects you from yourself and your surroundings and keeps your stress needle elevated. Watch your mind and notice where it goes from moment to moment for the next 24 hours. Note the difference between when take a Microbreak and when you require yourself to plow through the work pile. If you catch yourself foregoing a break when you need it—even now as you read these words—take a five-minute Microchiller and notice the difference in your concentration, energy level and productivity. As you continue this practice, tension will subside, you’ll feel more relaxed and self-satisfaction and mindful productivity will soar.
A version of this article appeared on forbes.com, posted on March 28, 2021
EXPERD, Human Resources Consultant, Jakarta – Indonesia