This very enjoyable activity could be the key to a better workday

We all have those days when it feels impossible to get going. Maybe you didn’t get enough sleep. Maybe you slept too much. Whatever the reason, everyone can relate to the occasional bout of morning (or mid-week) fatigue. 

If you often find yourself feeling exhausted during the workday, a new study just released by North Carolina State University will be like music to your ears. Researchers say taking “microbreaks” during especially lethargic days can help boost work engagement, increase productivity, and help you shake off the cobwebs.

Generally speaking, workers have been conditioned for decades to feel guilty about taking breaks. The stereotype of the micromanaging boss keeping close track of whenever any employee stops working immediately comes to mind. These findings suggest workers should be encouraged to take more breaks not less. When something isn’t clicking, a short respite can help “reset” one’s perspective.

Of course, just be sure to keep the breaks short. Researchers define a “microbreak” as a “short, voluntary and impromptu” break during the workday. Examples include a stroll to the vending machine, a quick conversation with a coworker, or five-minutes spent solving a crossword puzzle. Regarding remote work from home, a microbreak could be a quick walk around your neighborhood or a trip to the kitchen for a snack.

“A microbreak is, by definition, short,” says research co-author Sophia Cho, an assistant professor of psychology at North Carolina State University. “But a five-minute break can be golden if you take it at the right time. 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.”

Across two studied experiments, study authors noted that exhausted workers tend to take more microbreaks throughout a given workday. However, that turned out to be a positive in most instances. More microbreaks usually result in greater energy levels and subsequent work engagement.

The first experiment featured 98 workers from the United States. Each person filled out two surveys per day for a total of 10 workdays (one in the morning, and one just before clocking out). The second experiment involved 222 South Korean workers. In this case, subjects filled out three daily surveys for a total of five workdays.

Across both experiments, the surveys asked participants about their daily energy levels, sleep quality, work engagement, and daily workplace experiences. Ultimately, both experiments produced the same results. On days when workers were feeling extra tired, they tended to take more microbreaks. Those microbreaks helped them maintain their energy levels throughout the day, resulting in improved work productivity.

“Basically, microbreaks help you manage your energy resources over the course of the day – and that’s particularly beneficial on days when you’re tired,” Cho adds.

It’s also worth mentioning that employees tended to take more microbreaks if they felt their employer really cared about their health and wellbeing. 

“When people think their employer cares about their health, they feel more empowered to freely make decisions about when to take microbreaks and what type of microbreaks to take,” Cho concludes. “And that is ultimately good for both the employer and the employee.”

For so long workers were encouraged, even expected, to keep working no matter what. These findings show the flawed nature of this approach. Sometimes the best way to get productive is to take a few minutes and do nothing.

The full study can be found here, published in the Journal of Applied Psychology.