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Definition of Burnout

Hard workers and overachievers have something in common. We’re always pushing for more, working longer hours, and sometimes even on the weekends. This type of grind leads to burnout rather quickly. According to the World Health Organization, the definition of burnout is:

1. Reduced professional effectiveness.

2. Feeling exhausted or mentally depleted from the job.

3. Feeling cynical or negative towards the job

Pushing through these feelings won’t improve the situation. We have a limited amount of physical and psychological resources that we can draw from. This can cause a negative spiral where we make more mistakes increasing our dislike for our jobs and have to work harder to fix our errors. The worst case is we lose our jobs while trying to push through burnout.

What is a micro-break?

So how do we prevent this? Micro-breaks can quickly revitalize you. The definition of a micro-break is anything under 10 minutes. Extroverts might take some time to grab a coffee from the breakroom and chat with friends. Introverts can take some time to look out of a window and stretch.

Personally, I have been using micro-breaks for years since I became a cubicle jockey again. My favorite micro-breaks involve pushups or squats because they take less than 5 minutes and get my blood pumping. Sometimes, I’ll take a quick walk down a very long hallway and head back to my desk. This literally takes minutes, and I feel energized.

Spending time with pets has good psychological benefits, as well. If your office allows furry mascots, consider visiting with them for a bit.

Be warned, however, that browsing social media during breaks can actually lead to emotional exhaustion.

Benefits of the micro-break

Studies have found that people who take micro-breaks tend to be more energetic, less fatigued, and, especially for sedentary workers, produce better quality work. Workers who are constantly staring at computers can also prevent eye strain with micro-breaks.

Timing of micro-breaks

If you’re looking for the best ratio of work to break, one study discovered a good productivity level was maintained with about 50 minutes of work to 15 minutes of a break. However, taking a break for 15 minutes actually does not qualify as a micro-break. Remember, that would be 10 minutes or less. One expert recommends breaking for 15 minutes after 90 minutes of work. This might work better during the later part of the day as our energy levels tend to be lower during that time. Micro-breaks could be utilized in the earlier portions of the day to maintain productivity and mental clarity.

However you choose to utilize your breaks, be smart about it. If it is something that uses energy like pushups, squats, and walks, don’t do too many. Ultimately, taking quick little breaks will improve your work output and mental health!

The writer has two graduate degrees: one being in mental health counseling.

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