Feeling constantly tied to your screen?
Remote work has its perks. But it also comes with unique challenges like mental fatigue, eye strain, and the ever-present temptation to skip breaks.
Over time, this may lead to burnout, poor health, and low productivity.
Thankfully, there’s something you can implement that gives you a chance to still take a breather — without sacrificing too much of your work time.
It’s called a micro break.
These short, intentional pauses can help you maintain energy and get more done.
Instead of powering through consecutive hours, micro breaks give you permission to step away to quickly refresh, and return more focused than before.
Let’s take a closer look at micro breaks, why they matter, and (most importantly) how to make them a regular part of your day.
What are micro breaks?
Micro breaks are short, intentional pauses that last between 30 seconds and 10 minutes.
These are not full lunch breaks or standard 15-minute breaks but brief moments to reset your mind and body. Think stretching, grabbing a drink of water, or stepping outside for some fresh air.
Why are micro breaks helpful?
A 2024 survey by the American Psychiatric Association found that 43% of Americans reported feeling more anxious than they did the year before. This rise in anxiety shows us just how important it is to find better ways to manage workplace stress.
Especially for remote workers who are juggling work and personal life while still trying to stay productive.
Micro breaks can help relieve what often drains you: Mental fatigue, lack of movement, and screen strain.
When you take small breaks, you can recharge, prevent burnout, and stay emotionally regulated. (When you’re drained, you’re more likely to be irritable or reactive, which can strain interactions and hurt productivity.)
There are also physical health benefits. A quick stretch or short walk during a micro break promotes blood flow and keeps you from feeling stiff after sitting too long.
How can remote workers implement micro breaks to boost productivity?
If you’re ready to try incorporating small breaks into your daily routine, follow these tips.
1. Create a break schedule
Choose a break schedule that works best for your energy levels and priorities. Use timers or apps to remind yourself to step away from your desk.
Consider the Pomodoro Technique, where you work for 25 minutes, then take a five-minute break when the timer goes off. Over an eight-hour shift, this works out to 19 mini breaks.
Here’s how it’s calculated:
- 1 hour = 60 minutes
- 8 hours = 480 minutes
- 480 ÷ 25 = 19.2
If that’s too many breaks, you might try pausing every 30 minutes. Or every 45 to 55 minutes. Test a few different schedules to see what you prefer.
2. Incorporate movement
Use your break time at work to stand up, stretch, or take a short walk. Moving even for a few minutes can offset hours of sitting and help you feel more energized for the next task.
You can also incorporate other wellness practices you find helpful.
For example, you might make tea, practice deep breathing, or simply enjoy the silence without screens. (Avoid cramming errands or chores into these moments.)
Speaking of screens …
3. Disconnect from screens
Staring at your phone during break times isn’t restful. Step away completely to give your eyes a true rest. Close your laptop, avoid emails, and let your mind relax.
It’s also important to know when a small break just isn’t enough.
When you’re constantly behind a screen or working on complex projects, you may need longer breaks to recharge.
In fact, studies show that micro-breaks improve performance — but mainly for tasks that don’t require a lot of brainpower. The longer the break, the bigger the performance boost. So tasks that are mentally draining may require breaks longer than 10 minutes to recover fully.
If you know a longer break is in order, consider scheduling a weekend getaway or road trip. For instance, if you’re a remote worker in Silicon Valley or the Bay Area, you could rent an RV in San Francisco and embark on a short trip across California’s scenic landscapes.
We all need the mental rejuvenation a brief vacation provides now and then. When you return, you’ll be ready to get back to work with renewed creativity, energy, and perspective.
Micro break planning template
Need help crystallizing how to build in small breaks? Here’s a simple calendar template you can use to plan your micro breaks effectively.
The template incorporates short breaks, meal periods, and rest time for an 8-hour shift.
Daily Micro Break Schedule Template
| Time | Activity | Duration | Notes |
| 9:00 AM | Start work | 50 minutes | Start with your most important tasks. |
| 9:50 AM | Micro break | 5 minutes | Stand, stretch, or grab water. |
| 10:25 AM | 10-minute micro break | 10 minutes | Walk around or step outside briefly. |
| 11:10 AM | 15-minute rest break | 15 minutes | Disconnect from screens completely. |
| 12:00 PM | 30-minute lunch break (meal period) | 30 minutes | Take time to eat away from your desk. |
| 1:30 PM | 5-minute micro break | 5 minutes | Do light stretches or rest your eyes. |
| 2:15 PM | 10-minute rest break | 10 minutes | Move around or enjoy a quick reset. |
| 3:30 PM | 10-minute snack break | 10 minutes | Hydrate, eat, and breathe deeply. |
| 4:15 PM | End-of-day micro break | 5 minutes | Reflect and prepare to wrap up tasks. |
| 5:00 PM | End workday | Log off and transition to personal time. |
How to customize the template
- Incorporate legal requirements: If your state requires specific meal breaks or break periods, align your schedule to meet those.
- Include movement and rest: Alternate between active breaks (walking, stretching) and calming rest periods (deep breathing, relaxing).
- Adjust for your work hours: If you work non-standard hours, adapt the times accordingly.
- Stay flexible: If a task runs long, shift your micro break slightly, but don’t skip it entirely.
- Set reminders: Use a calendar app or timer to stay consistent with break times.
You can also customize the template further if you’d like to try longer rest times — or the Pomodoro Method. Remember to test a few break options to find what works best for your unique energy needs.
Wrap up
Micro breaks are an investment in your productivity and well-being. When you’re intentional about taking them on a regular basis, you can set yourself up to stay mentally sharp, active, and motivated throughout your day.
The key is consistency. Plan your breaks, use them wisely, and adjust your schedule to fit your needs and priorities.
Keep learning what works for you and you’ll be on track to achieving work-life balance as a remote worker!
PS: Need help finding a remote IT or engineering role? Conduct a confidential job search with Apollo Technical — we have top-of-the-line job postings from startups and Fortune 500 companies.
FIND YOUR NEXT OPPORTUNITY NOW.
To your success!
Author Bio:
Guillaume Deschamps
Guillaume is a digital marketer focusing on content management at Wordable and Digital PR at uSERP. Outside of work, he enjoys his life in sunny Mexico, reading books, wandering around and catching the latest shows on TV.
