Comparing Relaxation Versus Mastery Microbreak Activity: A Within-Task Recovery Perspective

Abstract

Recovery from work is generally thought to occur outside of the workplace. However, employees may also have the opportunity to recover within the work day via microbreaks during demanding work tasks. Two major strategies for mitigating fatigue include psychological detachment (i.e., mentally disengaging) and replenishing motivational incentives via positive affect. This study examined whether 40-s “microbreaks” improve work recovery and to what extent different microbreak content (mastery vs. relaxation activities) boost performance. Using an experimental study, we randomly assigned individuals to receive a relaxation microbreak ( n = 59), a mastery microbreak ( n = 68), or no break ( n = 72) in the middle of a monotonous work task and assessed work performance. Microbreaks improved task performance and within-task recovery, but only for psychological detachment (not positive affect). Mastery breaks also resulted in more psychological detachment than relaxation breaks, but this increased detachment did not explain performance differences between break types. These results build on existing recovery theories by further demonstrating within-task recovery and provide practical implications for organizations to consider the importance of microbreaks.

"Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance

“…One of them was in the sample of effects regarding the role of micro-breaks on fatigue [ 49 ], with an effect size of d = 13.43, and a 95%CI which stretched between 11.11, and 15.75, being completely non-overlapped with the overall one [0.29, 1.52]. The other one was in the sample of effects of micro-breaks on performance outcomes [ 77 ], with an effect size of d = 3.85, 95%CI of [3.38, 4.33], as compared to the meta-analytical one laying between [-0.14, 0.86]. The decision to exclude them was proven legitimate, as the results differed greatly, with improvements in heterogeneity.…”

“…To ensure that all effect sizes are computed on independent groups, in cases where studies assessed the effect of different micro-break interventions against the same control group, we combined those intervention groups into one by using standardized or pooled data [17,49,59,75,[77][78][79][80]. For the study conducted by Rees et al [81] several steps were taken, namely: (1) for each of the five post-interruption blocks for each outcome variable tested (i.e., correct responses, reaction times, response bias, sensitivity), the average was calculated; (2) from every five experimental groups (i.e., free break, music, music with video, choosing between listening to music or watching a music video, no activity break), because they were tested against the same control group, we created a single intervention group by calculating their weighted mean and pooled standard deviation; and (3) because three outcome measures fell into our accuracy operationalization of performance, we aggregated them into a single accuracy indicator.…”

Facilitating detachment from work: A systematic review, evidence-based recommendations, and guide for future research.

“…Studies incorporating features of the physical environment as predictors of detachment generally focused on two themes: interaction with nature and work–home boundaries. Findings suggest that detachment from work can be affected by interaction with nature, such as spending more leisure time in nature (Korpela & Kinnunen, 2011), going on park walks during one’s lunch break (e.g., de Bloom et al, 2017), or looking at a picture of nature during a microbreak (Conlin et al, 2021). For example, a daily diary intervention by de Bloom et al (2017) examined the effects of park walks on detachment during lunch breaks.…”

Designing for Microbreaks: Unpacking the Design Journey of Zenscape

“…The existing literature does not suggest a defined duration or frequency of microbreaks that users should take everyday. Microbreaks can be taken frequently whenever individuals want to step away from the work psychologically, and may vary from just a few seconds to even longer than 5 minutes [12,38]. Traditional applications of time management utilise explicit methods of letting users know when to take a break, how long the break should be and when they should return back to work.…”

“…For instance, issues like screen fatigue, asthenopia, and insomnia are often attributed to increased screen use [19]. To deal with this issue, experts recommend taking frequent microbreaks from and after continuous work for recovery [12,61].…”