When you’re swamped and feel like you can’t take a break, that’s usually when you need one the most. Research supports the benefits of microbreaks – they enhance energy and focus and help you harness the natural rhythms of your day, so you can feel great and perform at your best (Albulescu et al., 2022).
So, what can you do when time is tight? Here are six effective strategies to recharge quickly even during the busiest days.
Even a short burst of physical activity can dramatically boost your energy levels and improve your mood. Whether it’s a brisk five-minute walk, a series of stretches, or quick desk-side exercises, moving your body increases blood circulation, helping to deliver oxygen and nutrients to your brain. This reinvigorates you and enhances your ability to concentrate and stay alert.
Give one of these quick exercises a try:
Try a seated torso twist. Sit in your chair with your feet flat on the floor. Place your right hand on the back of your chair and twist your torso to the right, then switch sides.
Do a few wrist and ankle rolls. Roll your wrists and ankles in a circular motion, 10 times in each direction.
Take a moment to stretch your neck gently. Drop one ear to one shoulder for 10 seconds, breathing deeply, then repeat on the other side.
Engaging in a creative activity is a fantastic way to take a mental break and recharge. Creative tasks can help distract you from stresses in your day, stimulate new ideas, and provide a sense of accomplishment that boosts your mood and energy.
Here are some ways to get creative:
Doodle for a minute. The act of drawing aimlessly can help with relaxation, stress relief, memory and learning. It is also great for focus and creativity and it shifts us into our creative right brain.
Take a photo of something in your environment. Try to infuse the shot with creativity, as this helps with focus and lowers stress.
Draw a face with your non-dominant hand to boost motor function, and stimulate your brain.
Relaxation techniques such as deep breathing, progressive muscle relaxation, or a few minutes of meditation can lower your stress levels and calm your mind. These practices help to reduce cortisol and increase endorphins, helping you feel more relaxed and refreshed.
Ideas to help you relax when you’re short on time:
Play your favourite tune. Music relieves stress.
Feel the texture of a nearby object, focus closely on the details. Tune into your senses to anchor your body. This supports a healthy stress response and can leave you refreshed and energised.
Tend to a nearby plant. Being near plants helps to calm your mind.
Reflection is a powerful tool for recharging. Take a moment to step back and reflect on your day’s achievements or journal your thoughts for a few minutes. This process can provide perspective, reduce anxiety, and reinforce a sense of achievement. It helps clear your mind, making you feel more grounded and ready to tackle what’s next.
Here are some more ways to reflect:
Think of a funny memory. Remembering something funny can make you smile, and help boost your mood.
Write down one thing you’ve done well recently. Being kind to yourself increases feelings of happiness and optimism, builds resilience, and helps with letting go of disappointment.
Pause and listen. When did you last truly hear your surroundings?
Human connection can provide emotional support, strengthen your relationships, and uplift your spirits. Social connections can also boost your mood and provide a break from the monotony of a hectic schedule.
Easy ways to quickly connect:
Ask someone how their day is going.
Message a friend just to say hi.
Show appreciation for a colleague. Noticing small, good things helps to build resilience and rewire the brain for positivity.
Allow yourself a moment of pure enjoyment. Watch a funny video, read a comic strip, or play a quick game. Laughter and enjoyment trigger the release of endorphins, your body’s natural feel-good chemicals. Fun activities not only reduce stress, but also rejuvenate your mind and body, making it easier to return to your tasks with renewed energy and focus.
More ideas to help you have fun:
Plan something to look forward to. Even just knowing you have moments of pleasure planned into your day or week can give you a boost and help you cope better with stresses and strains.
Look up a joke. Regular laughter enhances emotional resilience, helping you cope with challenges and adversity.
Sing your favourite tune. Release stress through music.
Taking time to reschedule is essential, even when it seems like there’s no time to spare. Start by weaving a few microbreaks into your day – even one or two can make a difference – and notice how much better you feel.
Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). " Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PloS one, 17(8), e0272460.
Batista, M. M., Paludo, A. C., Gula, J. N., Pauli, P. H., & Tartaruga, M. P. (2020). Physiological and cognitive demands of orienteering: a systematic review. Sport Sciences for Health, 16, 591-600.
Chandrasekaran, B., Pesola, A. J., Rao, C. R., & Arumugam, A. (2021). Does breaking up prolonged sitting improve cognitive functions in sedentary adults? A mapping review and hypothesis formulation on the potential physiological mechanisms. BMC musculoskeletal disorders, 22, 1-16.
Kim, S., Park, Y., & Headrick, L. (2018). Daily micro-breaks and job performance: General work engagement as a cross-level moderator. Journal of Applied Psychology, 103(7), 772–786. https://doi.org/10.1037/apl0000308
Liu, Y., Gao, Q., & Ma, L. (2021). Taking micro-breaks at work: effects of watching funny short-form videos on subjective experience, physiological stress, and task performance. In Cross-Cultural Design. Applications in Arts, Learning, Well-being, and Social Development: 13th International Conference, CCD 2021, Held as Part of the 23rd HCI International Conference, HCII 2021, Virtual Event, July 24–29, 2021, Proceedings, Part II 23 (pp. 183-200). Springer International Publishing.
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Radwan, A., Barnes, L., DeResh, R., Englund, C., & Gribanoff, S. (2022). Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review. Cogent Engineering, 9(1), 2026206.
Ratey, J. & Loehr, J. (2011). The positive impact of physical activity on cognition during adulthood: a review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171-185. https://doi.org/10.1515/rns.2011.017