INFORMATION OVERLOAD? MICRO-BREAKS CAN HELP.
No doubt, a lot of good has come from the great advancements of our digital age. But the firehose pace at which we’re now barraged with input from our devices is completely untenable; quite literally cognitively untenable – for our brains. So says Dr. Adam Gazzaly, co-author of The Distracted Mind: Ancient Brains in a High-tech World and distinguished professor of neurology at the University of California San Francisco. The deeper dive says Dr. Gazzaley is what happens to our ancient brains when you bring them into this modern world.
When our brains hit info-overload, a chain reaction soon follows in the form of anxiety, fatigue, and even a fight-or-flight response. Gazzaley says:
“It’s time to take control and not be led by our technology. It’s time to build an environment that gives us greater agency to be less influenced by our devices.”
Easier said than done though, right? Our devices are appendages, and technology is at the center of our lives. We all use it, yes, but we can also learn more thoughtful, healthier ways to moderate that use.
At Upways Coaching, we’re applying the wisdom that Dr. Gazzaley and other leading experts in behavioral science have devoted their lives to. As accountability coaches, our work focuses on the behaviors and healthy habits that help our clients thrive in the workplace and in life. We teach habits that reinforce productivity, encourage focus, and reduce fatigue and anxiety along the way. These are growth mindset practices and among our favorites is the mighty micro-break.
SMALL BREAKS. BIG BENEFITS
The science is clear: if we hope to prevent serious health issues in this fast-paced digital age, our ancient brains need breaks. And micro-breaks offer just the kind of intentional, brief pauses more and more people are choosing as a health-minded habit. Micro-breaks can be as quick as a 30-second stand-and-stretch or deep breathing exercise, or a ten-minute departure from your desk for a little fresh air and a pleasant change of scenery. Micro-breaks should give you just enough time to relax your mind and reset your focus – ideally multiple times a day.
Our accountability coaches share the practice of daily micro-breaks with clients through a process of gradual habit-shifting. Like most new habits, it can be tough to get started and even tougher to stick with a new habit. Which is just why a coach is so helpful. We are there to keep you focused amid the deluge of distractions (think doom scrolling and social media binges) and we’re there to keep you motivated and moving through to success. For our clients who use them, these tiny breaks bring big benefits in improved morale and greater clarity at work.
Science-backed benefits of a micro-break habit:
Increased productivity. As professor of organizational behavior and HR management at the University of Toronto-Scarborough, and an expert on workplace breaks, John P. Trougakos says robust research now shows that multiple tiny breaks taken throughout our workday can and do have a big impact on our productivity levels. When we mix a series of both short and long breaks, we’re going to feel better and produce better quality work, Trougakos says. “The key idea here is you don’t work longer to be more productive; you work smarter to be more productive.” Micro-breaks increase your work productivity.
Clearer head; better focus. In addition to greater productivity, micro-breaks reduce distraction and interference as we intentionally shift our mind to a state of rest and a change of focus. One startling fact that Dr. Gazzaley reports (and he says few are likely aware) is that our devices are designed to transmit what’s known as “bottom-up signaling.” These signals are embedded in our technology and instinctively attract our brain’s bottom-up attention– through the vibration of our cell phones, the flash of light when a message comes in, or the audio ping of a message alert. So each time we break away and disengage from our devices, we give our brains a chance to rest and regroup. These short breaks also give us a small dose of agency during our workday, through the several small, feel-good choices we’re making - while simultaneously clearing our head and boosting our attitude.
Better physical and mental health boundaries. It’s no secret that fatigue and overwhelm can (and does) lead to workplace burnout. And workplace burnout can lead to far worse physical health problems like coronary heart disease, gastrointestinal issues, and type 2 diabetes. Burnout is now a big enough concern that the World Health Organization (WHO) has listed it as an occupational phenomenon and describes it as a “syndrome resulting from chronic workplace stress that has not been successfully managed.” They’ve also identified three key dimensions that lead to burnout: feeling consistently overworked; facing unrealistic expectations; and a insufficient downtime. The WHO warns these early burnout signs can lead to even more critical health concerns like insomnia, depression and hospitalization.
Patricia Bannan, MS, RDN, is a nutrition and health expert who understands all too well the effects of overlooking these symptoms. In her article, The Power of Micro-breaks (www.patriciabannan.com) Bannan says it wasn’t until she developed chronic neck pain that she realized how much her non-stop work habits were impacting her health. This chronic pain was the wakeup call that led her to transform her daily routine and make micro-breaks a priority at work.
BREAK AWAY – AND UP YOUR GAME!
If you want to improve how you feel and perform at work and in life, micro-breaks have become an essential tool to reinforce healthy boundaries and help protect your physical and mental health. When we pay greater attention to how we’re feeling - more frequently - we’re giving our ancient brains the rest they need and we’re being more mindful of our own self-care. We’re preventing unnecessary burnout.
“The more fatigued you get, the more effort you have to put forth to keep performing,” says Trougakos. “You’re expending more and more effort yet doing things less and less efficiently.” Adding micro-breaks to our days is like creating a protective armor to build up our mental and physical energy reserves, so we’ll be stronger and better prepared to tackle the bigger challenges that come our way. Micro-breaks will improve your life. They will up your game!
