In a workplace that emphasizes getting as much done as possible, taking frequent breaks can feel counterintuitive. But stepping away regularly is one of the most effective things you can do for both your output and your body.
In short: microbreaks at work are brief pauses, from a few seconds to a few minutes, taken often throughout the day to stand, move, stretch, and rest your eyes. Aim to change position at least every 30 minutes, take a longer screen-free break roughly every hour, and use a reminder so the habit doesn't depend on willpower.
Key takeaways
- Breaks improve productivity and help prevent common office aches such as lower back pain and wrist strain.
- One widely reported study found the most productive workers worked about 52 minutes, then took a 17-minute break.
- The best breaks are screen-free and on your feet: walk, stretch, or simply stand.
- Break reminders on your phone, computer, or calendar make the habit stick.
- Breaks work best alongside a workstation that fits you, such as a sit-stand desk.
Breaks are one of the simplest ways to build posture habits that last, because even the best posture becomes a problem when you hold it for hours. Here's why microbreaks matter, how often to take them, and how to make them count.
What Are Microbreaks at Work?
Microbreaks are short, frequent pauses in your work, often under a couple of minutes, that let your muscles, joints, and eyes recover before fatigue builds up. Unlike a lunch break, they're meant to happen many times a day.
A microbreak can be as simple as standing up while you read an email, rolling your shoulders after finishing a task, or looking out a window for 20 seconds. The point isn't to stop working for long; it's to interrupt the static posture and repetitive motion that cause most desk-related discomfort.
Why Do Breaks Increase Productivity and Decrease Pain?
Breaks increase productivity because a rested brain focuses better, and they decrease pain because movement keeps blood flowing and relieves muscles that have been holding one position. Both benefits come from the same simple habit.
The productivity case
According to a study reported in The Atlantic, the best formula for optimal productivity was working for 52 minutes and then taking a 17-minute break. You don't need to follow that rhythm to the minute, but it makes a useful point: the most productive people weren't the ones who worked nonstop. Moving also improves creativity, so a short walk is often the fastest way past a mental block.
The pain-prevention case
Taking breaks also helps prevent office pain and injuries such as lower back pain and carpal tunnel syndrome. Why? Because moving our bodies is crucial to staying healthy. Staying on your feet and moving helps blood flow and circulation, which can prevent the everyday aches that build up in the workplace.
How Often Should You Take Breaks?
A practical rule of thumb is to change position at least every 30 minutes, give your eyes a short rest every 20 minutes, and take a longer, screen-free break about once an hour. Use the table below as a starting point and adjust it to your workload.
| Break type | How often | How long | What to do |
|---|---|---|---|
| Eye break | About every 20 minutes | 20 seconds | Look at something at least 20 feet away and blink |
| Microbreak | Every 30 minutes or so | 30 seconds to 2 minutes | Stand up, roll shoulders, shake out hands, shift posture |
| Movement break | About once an hour | 5 to 15 minutes | Walk, take the stairs, do a short stretch routine |
| Longer break | Midday | As long as your schedule allows | Eat away from your desk, go outside, walk with a coworker |
If you already have discomfort, err on the side of more frequent, shorter breaks. Many people find it easier to remember a microbreak after natural transitions, like sending an email, ending a call, or finishing a document.
How Should You Take a Break?
A good break is screen-free and active: get on your feet, move your body, and give your eyes something other than a screen to look at. Scrolling your phone in your chair doesn't count.
- Stay away from screens. Your eyes need a rest from close focus as much as your body needs movement.
- Get on your feet. Take a walk, climb a flight of stairs, or go for a quick run if your day allows it.
- Stretch. A few office stretches you can do at your desk loosen the neck, shoulders, hips, and wrists in a minute or two.
- Change your scenery. Walk to a coworker's desk instead of emailing, or take a call standing up.
For more ideas on staying active at a desk job, including how to use your lunch break, see our movement guide.
Do Break Reminders Help?
Yes. Break reminders help because it's easy to lose track of time when you're focused, and a prompt turns a good intention into a habit. Even if you plan to move every 30 minutes, you can look up and realize the whole afternoon has gone by.
Simple options include a recurring timer on your phone, a repeating calendar event, the break or stand reminders built into many smartwatches and fitness trackers, or a free break-reminder app on your computer. Pick one, set it for a realistic interval, and treat it like a meeting you don't skip.
Can a Better Workstation Reduce the Need for Breaks?
A better workstation won't replace breaks, but it makes the time between them far less taxing and makes moving easier. It's worth re-evaluating how you work, not just how often you stop.
A sit-stand desk, such as the Workrite Fundamentals EX, lets you shift postures throughout the day without leaving your work. If you have back pain or other work-related discomfort, switching to a desk that fits your body better can make a real difference. Our adjustable tables range from full standing desks to converters that sit on top of the desk you already own.
Recommended Products for Active Breaks
Get a Workstation That Supports Healthy Breaks
Whether you want an ergonomic evaluation, a new desk, or simply a better routine that includes breaks, our team can help. We offer assessments for individuals and businesses at our Palo Alto showroom, on site, and virtually.
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Frequently Asked Questions
How often should you take microbreaks at work?
A good starting point is a brief microbreak at least every 30 minutes, an eye break about every 20 minutes, and a longer movement break about once an hour. If you already have discomfort, shorter and more frequent breaks usually work better than fewer long ones.
How long should a microbreak be?
Microbreaks can be as short as 20 seconds and are usually under two minutes. What matters most is that you change position or move, not how long you stop. Longer breaks of 5 to 15 minutes add a walk or stretch routine.
Do breaks really improve productivity?
Yes. One widely reported study found that the most productive workers worked about 52 minutes and then took a 17-minute break. Short pauses help you refocus, and movement can boost creativity, so breaks often pay for themselves.
What is the best thing to do on a break at work?
Get away from screens and get moving. Walk, take the stairs, or do a few stretches. Checking your phone while seated gives neither your eyes nor your body the rest they need.
This article provides general ergonomic guidance and is not medical advice. If you have ongoing pain, numbness, or tingling, talk to your doctor or physical therapist.
Feature photo by Kim
About the Author
Angela Maldonado writes for Ask Ergo Works, where our ergonomic specialists have been fitting chairs and workstations from our Palo Alto showroom for more than 30 years.
