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Office breaks and productivity are more closely linked than many might assume. While the traditional workday often emphasizes continuous output, emerging research suggests that strategic pauses can significantly enhance both efficiency and well-being.
Microbreaks: Small Pauses, Big Impact

A study published in PLOS One and Time Magazine found that short breaks, or “microbreaks,” lasting up to 10 minutes can reduce fatigue and boost energy levels among workers. These brief pauses, whether spent stretching, walking, or simply relaxing, help maintain focus and prevent burnout. The review encompassing 22 studies with 2,335 participants found that microbreaks enhance the chances of feeling energetic by around 60%.
However, their effect on work performance is less clear, though longer breaks showed some improvement. According to John P. Trougakos, incorporating both short and long breaks can improve workers’ quality of work and overall well-being. Fatigue at work creates a cycle of inefficiency that microbreaks can interrupt. Ideal break patterns involve working for 90 minutes followed by a 15-20 minute break, with short stretches every 20-30 minutes.
Personalized rest activities during these breaks are crucial. Flexibility in taking breaks, and catering to individual preferences, can help maintain productivity and well-being, especially with the rise in hybrid and remote working environments.
The 52/17 Rule: A Productivity Formula

The 52/17 rule, derived from data analyzed by the productivity app DeskTime, suggests that the most productive individuals work for 52 minutes followed by a 17-minute break. This pattern allows for sustained concentration during work periods and adequate rest during breaks, leading to enhanced productivity.
In 2021, DeskTime’s updated study found that the top 10% of most productive individuals now work at an average rate of 112 minutes, and then take a 26-minute break. This shift reflects changes in work habits, especially with the increase in remote work.
Physical Activity and Cognitive Performance

Breaking up prolonged sitting with physical activity has been shown to benefit cognitive functions. A review in Science Direct highlighted that interventions like standing desks or short walking sessions can improve attention and working memory for up to 30 minutes post-activity.
However, another study found that using standing workstations can degrade attention and executive function during high cognitive demand tasks.
Implementing Effective Breaks

For breaks to be truly effective, they should be intentional and involve activities that promote relaxation or physical movement. Whether it’s a short walk, stretching, or engaging in a non-work-related activity, these pauses can rejuvenate the mind and body, leading to improved performance upon return to tasks.
In conclusion, integrating regular, purposeful breaks into the workday isn’t just beneficial—it’s essential. By acknowledging the value of these pauses, both employees and employers can foster a more productive and healthier work environment.