Making the Most of Your Microbreaks (Or, How to Be Happier at Work)

Checked your Facebook page lately? Making plans for the weekend? This could be taking happiness away from your work day! A recent study shows that taking non-work-related microbreaks, (small breaks during your work days where you might grab a cup of coffee or text someone), may decrease your productivity and rejuvenation (Fritz, 2012). 

This was a surprising finding for Dr. Charlotte Fritz, a professor at Portland State University. She’d expected the reverse. While breaks are necessary, especially in a stressful job, Fritz found that microbreaks, especially getting a cup of coffee or listening to music, decreased participants’ energy levels.

However, taking micro-breaks which are focused on work increase work can increase satisfaction and vitality!

Why? From a mindfulness perspective, I can’t help but wonder if that’s because it increases your awareness that you're not where you want to be, and creates more longing. For example, if you’re on a long plane ride, for example, does it make you happier (and therefore, less anxious) to think about where you just came from, or where you’re going or to focus on the movie they’re playing on the trip? You decide. 

I’ve found that not only doing work-related activities during microbreaks at work increases my happiness quotient, but also doing pleasurable work-related tasks right before I start my day (an hour before), gets me in the mood for work (though this is not the case when the task is unpleasant!). Even 30 minutes of work-related tasks that I enjoy (such as working on my blog), before work helps put me in a happier and more energetic work mindset than if I jump into work after doing unrelated fun things. 

Try it and see if it works for you.

For more information see Dr. Fritz’s interview on her study: http://hbr.org/2012/05/coffee-breaks-dont-boost-productivity-after-all/ar/1?referral=00134

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Dr. Heather Schwartz is a mindfulness and relational psychologist in Portland, Oregon, who specializes in helping warm and expressive people experience increased inspiration, connection, and empowerment. 

http://www.heatherschwartzpsyd.com