Microbreaks every 90 minutes boost energy, study finds

Employees who take short, frequent breaks throughout the workday are more energized and motivated, according to new research from the University of Queensland. The study found that combining these microbreaks with traditional work strategies—like prioritizing tasks or setting goals—leads to better performance and well-being.

Workplace fatigue is a growing problem, especially as remote and hybrid work blur the lines between professional and personal time. Research shows that constant screen time and back-to-back meetings drain mental energy, making it harder to stay focused. Yet most workers still rely on long, uninterrupted work sessions to get things done. This study challenges that approach, suggesting that brief pauses can recharge the brain without disrupting productivity.

The research tracked workers over several weeks, measuring their energy levels and motivation. Those who took 5-10 minute breaks between tasks reported feeling less drained and more engaged. Surprisingly, the effect was strongest when breaks included physical activity—like a short walk or stretching—rather than passive scrolling. Experts say these microbreaks help reset attention spans, which typically fade after about 90 minutes of focused work.

What’s next? Researchers are exploring how workplaces can encourage healthier break habits without adding stress. Some companies already use apps or wearable devices to remind employees to step away from their desks. The findings could push more offices to adopt policies that support short, active pauses. For workers, the takeaway is simple: small breaks aren’t a luxury—they’re a tool for staying sharp.