Ever feel like you're constantly chasing a carrot on a stick, telling yourself, "Just let me finish this, and then I'll take a break"? We’ve all been there, pushing ourselves to the limit as if rest is a reward we have to earn. But rest isn’t a luxury; it’s a human need. We understand this with our gadgets—when our phones overheat, even a toddler knows they need to power down. When the battery runs low, it needs charging. But when it comes to us, we somehow believe we are limitless.
We overlook the tension in our shoulders, the headaches, the exhaustion—just to get one more thing done. How many times have you ignored your fatigue and told yourself, "I just need to push through," or heard the ever-popular phrase, "It’s all in your head"? Rest isn’t something you earn after checking off every task. It’s as fundamental as sleep, food, and water. When taking a break is so beneficial, why do so many of us resist it?
Common Barriers to Rest
Despite knowing that rest helps us recharge, we often struggle to step away. Several common barriers make it difficult to prioritize breaks, even when we need them the most.
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Rest as a Reward: Many of us see rest as something to be earned rather than a necessity, making us feel guilty for taking breaks even when we desperately need them.
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The "Limitless Energy" Myth: We believe we can push ourselves indefinitely, ignoring signs of fatigue. We treat ourselves like machines rather than recognizing our human limitations.
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Dismissing Physical Symptoms: Stress and exhaustion often manifest physically, but we downplay symptoms by telling ourselves, "It's all in our head." This disconnect makes it harder to recognize the real need for rest.
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Lack of Time: Work, family, and social commitments can make rest feel impossible. For new parents, caregivers, busy professionals, and students, long breaks might not seem realistic.
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Lack of Money: Rest doesn’t have to mean expensive vacations or spa days. It’s about giving your mind and body the space to recharge, even in small ways.
The Impact of Microbreaks
The simplest way to rest—without worrying about time or money—is by taking microbreaks. Rest, in its purest sense, is about pausing to recover, and even five minutes can make a difference. These short, intentional pauses can fit into even the busiest schedules. While everyone benefits from microbreaks, they are especially crucial for:
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New Parents: The whirlwind of newborn care is emotionally and physically draining. Short breaks offer a chance to breathe, reduce stress, and boost mood, even if only for a few minutes.
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Employees in High-Stress Jobs: Tight deadlines, demanding clients, and constant pressure can lead to burnout. Brief breaks serve as a reset button, preventing mental fatigue and improving focus.
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Individuals with Attention Deficits: Conditions like ADHD make sustained focus challenging. Structured breaks help reset attention and improve concentration.
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Those in Sedentary Roles: Prolonged sitting contributes to discomfort and health risks. Microbreaks allow for movement, improving circulation and reducing physical strain.
Why Microbreaks Matter?
Short breaks help the mind and body relax, reducing stress and anxiety. Research shows that stepping away from tasks allows the brain to consolidate information, improving memory and creativity. Engaging in enjoyable activities during breaks boosts mood and fosters positive emotions. Most importantly, regular breaks act as a buffer against burnout, helping maintain balance and overall well-being. As we understand the importance of microbreaks, lets look a few practical ways to incorporate them in our daily life –
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Schedule Them: Treat breaks like important meetings and set time aside for them.
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Set Reminders: Use alarms or apps to remind you when it's time to pause.
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Find Your Ideal Break Activities: Experiment to see what works best for you. Here are some ideas:
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Look out the window and observe the world—find your favourite colour, a unique building, or a tree swaying in the wind.
In conclusion, whatever you choose, make it intentional—not a guilty indulgence. You deserve to rest. And you might be surprised at how much more you can accomplish when you’re not running on fumes.
References:
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Kubo, T., Sato, T., Ninomiya, A., Shimazu, A., Tsuchiya, M., Amano, H., ... & Kawakami, N. (2022). The effectiveness of micro-breaks in sustaining performance: A systematic review and meta-analysis. Journal of Occupational Health, 64(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC9432722/
About the Author
Aadhyathmika Reddy is a psychologist with 3+ years of experience she has collective experience working as an Intern, Special Educator, Global Volunteer, and Consultant Psychologist in multiple organizations having taken over 1000+ therapy sessions. She has worked with clients of all ages - helping them in managing a wide range of mental health concerns.