Are you feeling like your days are just go, go, go and you’re struggling to catch a breath? Micro-breaks are the new lunch hour and can be anywhere from five to twenty minutes long. The idea is to take shorter, more frequent breaks throughout the day instead of one long break which can be overwhelming when you have a lot going on. Spreading a few of these pause sessions over the day may be exactly what you need to give you the energy and focus to keep going and increase your productivity. Have a look at the micro-break ideas we’ve put together for those moments when you need a few minutes to clear your head: 

• Get moving 

Even when you only have 15 minutes to spare, getting in some form of exercise will do wonders for both your body and mind. Go for a brisk walk around the block, put on some earphones and dance around to get your blood pumping or spend 5 minutes stretching. Whatever movement you choose to do will release those much-needed endorphins and leave you feeling healthier and happier. Don’t forget to stay hydrated! 

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• Practice deep breathing 

A few mindful minutes spread out throughout the day can do wonders to restore calm and focus and help you to relax. Put on some calming music or embrace a rare silent moment, step away from your computer and phone, close your eyes and focus on inhaling through your nose for 5 counts and then count to 5 while exhaling from your mouth. Meditation releases tension, releases toxins from your body, reduces pain and improves your mood and it only takes a couple of minutes to benefit from this easy stress-relieving activity. If your mind starts to wander, just keep returning the focus to your breathing to benefit from staying present. Starting anything new takes practise, so the more you do it the better you’ll get! 

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• Enjoy a quiet cup 

Most of the time you’re probably gulping down your morning brew while getting ready for your day, but taking 5 or 10 minutes during a busy day to sit down and enjoy a cup of coffee or tea without multitasking can be the little break you need to refresh and renew your energy to help you carry on with your day. Leave your phone at your desk, go sit outside and get a few minutes of Vitamin D and appreciate the fresh air while sipping on your beverage of choice. You’ll be amazed at how something so simple can help to relax you and increase your productivity. 

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• Take a quick nap 

With so many of us still working from home, a power nap could be the secret tool to enhance productivity. Power naps are anywhere from 10-20 minutes long and give you all the benefits of sleep without the groggy feeling that comes with napping for too long during the day. Try not to nap too late in the day so that you don’t struggle to sleep at night, and set an alarm to ensure you don’t drift into a deep sleep and wake up 2 hours later.

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• Nourish your body 

Eating nutrient-rich whole foods is a great idea when it’s time for a short break and your stomach is calling for a snack. Quick snack ideas like fruit and nuts, veggie sticks and hummus or a smoothie with fruit, yoghurt and nut butter are foods that’ll fuel your body and give you long-lasting energy to help improve your concentration and make you feel great. Do you crave something sweet or chocolatey in the afternoon? This Chocolate Power Smoothie is packed with superfoods that’ll satisfy the craving without the blood sugar dip. 

Chocolate Power Smoothie:

• 1 cup Coconut Milk
• 1 scoop Chocolate Protein Powder or cacao powder 
• 1/2 cup Blueberries
• 1 cup Spinach
• 1 Banana
• 1 Tablespoon Almond Butter
• Ice

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