How to De-Stress During Your Work Day With Five Minute Breaks

Many people in tech from software engineers to marketing spend their days in front of a screen. Research has shown the dangers of spending too much time sitting, as well as, staring at a screen all day. To break up the workaholic focus that can creep into a remote job, commit to taking five minutes breaks for stretching, refocusing your eyes, or taking a stroll. Tiny breaks have been found to have “disproportionately powerful impact.” A Johnson & Johnson study found that five-minute walks every hour “boosted mood, countered fatigue and cut food cravings more than a single 30-minute exercise session.” And no, a bathroom break doesn’t count.

Making time to rest from the intense focus remote work requires can help lower stress and the risks associated with it. After a break, most people feel motivated to work again and approach tasks with focus and energy. Taking breaks from making decisions allows your mind to relax and “refuel to make better decisions than they would without a break.” In addition, breaks can “increase creativity, promote healthy habits, and make employees feel more valued by their organization and supervisor.”

Before starting any new exercise talk to your doctor, especially if you have chronic health issues or limitations in movement. These breaks are not about strenuous activity, but rather releasing tension from the body and mind. It’s a moment to slow your system down, relax, and fully connect with your body. The breaks are not to be filled in with a to-do list or another project. Let yourself engage with the present moment away from work and chores.

Five-Minute Breaks

• Stand up and stretch
• Take a walk around the room (or the block if you can spare the time)
• Squeeze a stress ball
• Meditate - focus on a sound or count your breath
• Mindfully eat a healthy snack
• Massage your shoulders, face, and scalp
• Move your feet or roll them over the stress balls
• Stare into the distance - follow the 20-20-20 rule
• Try a guided meditation or visualization from an app
• Talk to a friend (f2f if possible)
• Cuddle your dog or cat (or other pet)
• Water your plants
• Laugh

The benefits of mini-breaks are well-documented. Talk to your doctor or therapist for more personalized recommendations to de-stress. Consider creating a window box garden or herbs to connect to nature indoors. Hobbies like bird watching even at a bird feeder can be incredibly relaxing. Engaging different skills gives your whole self a break from work tasks. Sprinkling your day has the potential to not only help your physical health, but also to help you become more productive and happier on the job.

*It is the reader’s responsibility to evaluate their own medical and physical condition and independently decide how to use the information in this blog post. Always consult your doctor before undergoing any sort of health or health-related treatment.