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How can I fit micro-breaks into a busy workday? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: Fitting micro breaks into a busy work day can feel almost impossible when your workload is heavy and there is pressure to keep going.
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  SPEAKER_00: Many people put work first and breaks last, often because of workload and the culture around them, which is very common.
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  SPEAKER_00: And micro breaks are short, informal pauses taken during the day and they give your mind and body a chance to reset.
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  SPEAKER_00: Now start with what's already working.
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  SPEAKER_00: So think of a recent day when you did get a pause, however small, what was happening and what helped it happen, and whatever the answer is, do more of that.
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  SPEAKER_00: Then ask yourself on a scale of 0 to 10, how likely am I to take a micro break today?
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  SPEAKER_00: And whatever number you give, ask what would move you up by one point, as that small step is your starting place.
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  SPEAKER_00: Now it's also helpful to remember that research has found micro breaks do not lower productivity, as it suggests that around two to three minutes every half hour works well, although breaks can range from 1 to 15 minutes.
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  SPEAKER_00: So any pause is a good start.
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  SPEAKER_00: So it's helpful to begin with what feels realistic and build from there.
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  SPEAKER_00: Now, practical ways to support yourself with this might be to link your break to something that already happens in your day.
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  SPEAKER_00: So you might pause after a meeting, after sending an important email, when the kettle is boiling, or when you finish a task.
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  SPEAKER_00: And a gentle reminder on your phone or calendar can help until it becomes a habit.
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  SPEAKER_00: You might also decide in advance what your break will be, as reaching for your phone is easy, so having a plan helps.
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  SPEAKER_00: So you might stretch, stand up, look out for window, have a drink of water, or just take a few deep breaths, as many of these can be done at your desk.
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  SPEAKER_00: You might also tell someone, so letting a colleague or your manager know what you're trying can make it easier to stick to, and you could block out a few minutes in your calendar between meetings.
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  SPEAKER_00: And after a few days, notice how your energy and mood feel, and then keep what helps.
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  SPEAKER_00: Now, if your workload is so heavy that taking any break feels impossible most days, speak to your manager about priorities and what's realistic.
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  SPEAKER_00: And if you are feeling exhausted, dreading work, or finding that your sleeper mood is affected, it might be worth speaking to your GP as well.
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  SPEAKER_00: Now your workplace may also offer an employee assistance program or occupational health support, which is worth exploring too.
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  SPEAKER_00: There is also Able Futures, which offer the Access to Work Mental Health Support Service in England, Scotland and Wales, and you can call them for free on 0800 321 3137 to find out if it's available to you.
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  SPEAKER_00: And you can return to the app's resources on micro breaks and energy restoration for further support.
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  SPEAKER_00: If you are thinking about harming yourself or feel unsafe, then please seek urgent help by contacting your local emergency number or a crisis helpline.