To feel happy and effective at work, you have to know when to stop. A summary of 22 international studies, published in the journal PLos One, confirms that express breaks, ranging from 40 seconds to 10 minutes, can improve mood and reduce the feeling of fatigue. And, if you have time to take a longer break, so much the better! The effect on performance will be even more beneficial.
The activities to be favored are all those that allow quick disconnection and give a little boost to the brain. The studies reviewed have shown, for example, the benefits of walking in the hallways or outside, stretching in your chair, relaxing in silence or talking to colleagues. This meta-analysis does not, however, indicate the frequency with which these micro-breaks should be taken. But, in case of significant mental activity, the important thing is to take a break every 45-50 minutes or so.
As for the effects of a micro-nap, these were not tested in the study. Last December, a study by Inserm and the Brain Institute in Paris, highlighted the benefits of the “eureka siesta”. This express nap, practiced in particular by Albert Einstein or Salvador Dalí, consists of falling asleep sitting down, holding an object in your hand and when this object falls to the ground – a sign that the muscles are relaxing – the nap is over!
From tests of 103 volunteers, researchers have shown that it was indeed easier to find the solution to a math problem after this kind of express nap. At the border between sleep and wakefulness, there is both a loss of control of thoughts and a form of lucidity which, together, allow more creativity.