The Power of Microbreaks: How 30-Second Pauses Can Reduce Exhaustion
In a busy healthcare setting, stepping away for an extended break often feels impossible. But science suggests you don’t need long breaks to combat exhaustion—microbreaks as short as 30 seconds can significantly reduce fatigue and boost focus. Microbreaks allow your nervous system to reset, lowering cortisol and enhancing cognitive function. A study found that self-determined rest breaks improve energy levels and prevent burnout.
Research shows that intentional pauses reset cognitive load, reduce decision fatigue, and improve overall well-being.
Evidence Based Interventions
✔ Self-Determined Rest Breaks – Studies show that when workers take control of their break timing, burnout symptoms significantly decrease. (AHRQ)
✔ Visual or Sensory Restorative Breaks – Exposure to nature, warm lighting, or even a quick moment of deep breathing improves mental recovery. (PMC9432722)
Take Aways
• Short pauses make a big difference: Just 30-60 seconds of stepping away from a task can help reset your brain, reducing decision fatigue.
• Microbreaks improve performance and well-being: Research shows they can increase productivity, reduce errors, and lower stress-related symptoms.
• Active recovery is best – Engaging in mindful breathing, stretching, or stepping outdoors is more effective than scrolling your phone.
Action Steps
✔ Take a sensory break: Pause to close your eyes, take a deep breath, or sip a warm drink mindfully for 30 seconds.
✔ Wash your hands: Every time you wash your hands ( which is a lot), Bring in your five senses. What is the temperature of the water? What is the sound, the smell of the soap or water or both? What do you see? Is there a taste in you
✔ Incorporate movement: Stand up, stretch, or walk a few steps every hour to prevent physical and mental fatigue.
✔ Schedule a microbreak every 90 minutes – Stand up, stretch, or take a few deep breaths to reset focus.
✔ Use the “20-20-20” rule – Every 20 minutes, look 20 feet away for 20 seconds to reduce eye strain and mental fatigue.
