How to take breaks...when you have no time for them!

With summer months kicking in, increased and at times unrealistic expectations of what needs to be done can start filling up your calendar. I know that for me, it is easy to say I will do yard work, grocery shopping, catch up with friends, visit the local museums, and read my favorite books all during ONE WEEKEND!! It is possible that we over-plan or over-commit without truly recognizing or honoring our bodies capacity and preferences. Many clients have shared with me that they often feel more tired, frustrated, and end up having more household arguments after a supposedly relaxing trip. If you find yourself experiencing something similar, you may benefit from a technique I call as microbreak.

Microbreak refers to the tendency to take small breaks (between 30 seconds to five minutes, depending on your preference) before you go on to the next task. You can choose how you want to spend the microbreak. It can be an opportunity to shut your eyes and take a break from your screen time. It is a wonderful reminder to also hydrate yourself. Microbreaks can also be used to stretch your legs and arms, and check your body’s fatigue level.

Why does microbreak work? It works because it lets us have a moment of freedom and mindful reconsideration before we automatically slam ourselves into the next task at hand. By taking microbreak, we are disrupting our autopilot to check in how we are really doing, and respond to the information with kindness. For instance, maybe you have been playing with your kids in the park for about 3 hours and your reminder for microbreak goes off. This can help you check in with yourself and notice if you are hungry, or thirsty. It can also help you keep track of time; in case you need to head back home before it gets dark. In other words, microbreak helps us put breaks on our zoned-out mind, and serves as a mindful STOP sign in our mental health road.

Sounds good. But, how do I start microbreaking? I encourage clients to start off with 3 microbreaks a day. Identify three different time points you could benefit from having a pause (e.g., 11 am, 3 pm, 7 pm) and set an alarm or reminder for yourself. Also, identify what you would like to do during the microbreak. Remember this is a time to connect with yourself, so no screens during the break. Some common options, as mentioned above, are to drink water, rest your eyes, massage your feet, stretch your back and so on. A really good option is to do a 5 senses check in as defined here- https://www.youtube.com/watch?v=7o-oqjiLAOs Examine how each of your five senses are doing, and try to identify 5 things you can see, 4 things you are touching, 3 things you can hear, 2 things you are smelling, and 1 thing you are tasting. As you get more familiar, feel free to add more microbreaks. I know that some of my clients who have experienced intense trauma benefit from a microbreak every hour.

Microbreaks may seem strange in the beginning. Or not! Either way, give it a try. When you take a moment to notice how you are feeling, you are likely to make better decisions, be more flexible, and more attentive in your relationships!