Microbreaks, Macro Impact

The 5-Minute Habit Saving My Sanity

As a working parent, I (we?) tend to just accept busyness. Back-to-back Zoom calls. Folding laundry while returning texts. Eating lunch while checking emails. I told myself I was being efficient.

Let's be real, while I know a lot about mindfulness I do not live as a monk. I am a mindful full-time working single mom who uses Performance Based Mindfulness whenever possible.

After doing my monthly Glow Report (from the 20-hour Work week course) I realized I was scattered, and constantly one small crisis away from snapping.

Then I rediscovered the power of the microbreak—a tiny, intentional pause in my day. And it has completely shifted how I show up for my work, my family, and myself.

What’s a Microbreak?

It’s exactly what it sounds like: a small break (3–10 minutes) where you step away from doing and return to being.

Here are a few I use:

• Close my eyes and take 5 deep breaths after a meeting.

• Step outside and feel the sun or wind on my face.

• Stretch at my desk between tasks.

• Do nothing for 5 minutes—not scroll, not clean—just pause.

  
  

I don’t meditate for an hour. I don’t go full digital detox. But I’ve learned that inserting these short breaks into my day creates a profound ripple effect.

What’s Changed?

When I take microbreaks consistently, I:

• React less emotionally when my child throws a tantrum at 6:15pm.

• Have more focused energy in deep work blocks.

• Feel less resentment toward the never-ending demands of parenting and work.

• Sleep better.

• Actually enjoy parts of my day.

  
  

The science backs it up too: Microbreaks reduce stress, prevent cognitive fatigue, and improve productivity. But more than anything, they’ve helped me stay connected to myself in the midst of everything I’m juggling.

Mindfulness Doesn’t Require a Mountain Retreat

I used to believe mindfulness required long, quiet mornings or perfectly curated moments.

Now I know it often looks like:

• Not replying to a text right away

• Sitting with your coffee, instead of drinking it while packing lunches

• Looking out the window between meetings, instead of opening another tab

  
  

These moments are small, but they create space—and in that space, you remember: you are not a machine.

A Gentle Invitation

Start with one 5-minute break tomorrow. Set a timer if you need to.

Breathe.

Stretch.

Daydream.

Be still.

You don’t need a new routine. Just a new rhythm.

Tiny pauses.

...Big shifts.