In many of my keynotes and workshops and with coaching clients I talk about the importance of taking regular breaks to help us sustain peak-performance and optimise our wellbeing. Micro-breaks, or as I refer to them as ‘piccolo breaks’, are the brief pauses between work tasks that allow for cognitive and physical replenishment. Piccolo breaks have been shown to enhance productivity and wellbeing by helping us work with, rather than against our neurobiology, our Human Operating System (hOS) which is how our brains and bodies are designed to work best. A fundamental part of our biological blueprint is that we’re designed to work and recover, work and recover.

So for years, I’ve recommended avoiding scrolling social media during piccolo breaks as it is not considered a restorative cognitive activity. This advice was often met with frustration or disregarded (myself included at times) as many of us turn to social media during these breaks. In fact, Harvard Business Review article suggests that 97% of people indulge in social media scrolling in their break times. As a result, a cloud of guilt often looms over our scrolling habits.

My previous advice to avoid social media during piccolo breaks was based on the premise that social media use can often elicit an unhelpful or stressful psychological response, especially if we see an unkind or distressing post, or a nasty DM. Research has confirmed that social media use can be emotionally exhausting. It can also be cognitively taxing for our brains, as there are animations, text and audio to process… and we’re spending even more time staring at a small surface area, which we know can elevate our stress response.

Whilst I’m not about to completely overturn my advice, there’s some recent research that provides a fresh perspective on this issue, suggesting that social media use during breaks may not be as detrimental as previously thought. Let me explain.

The Power of the Piccolo

Piccolo breaks, often referred to as micro-breaks, typically lasting around 2-20 minutes, allow individuals to recharge mentally and physically. A comprehensive review of the literature has suggested that these brief intervals can significantly foster wellbeing during work hours and are integral to sustainable performance. Overall, research suggests that piccolo breaks can help clear the mind, improve focus, and enhance overall performance.

Debunking the Myths of Social Media Use

Two recent studies shed light on the relationship between social media use and stress, challenging the negative stigma associated with scrolling during breaks.

The first study examined how social media use affects our physiological stress responses. Contrary to popular belief, the findings revealed that spending 20 minutes on social media or YouTube did not elicit a physiological stress response. In fact, participants experienced a decrease in heart rate and cortisol levels during and after their social media engagement. This suggests that, for some individuals, social media may act as a stress-reliever rather than a stress-inducer.

Now, this is where there’s some nuance with the research. Obviously, content and context are paramount. If you’re spending your piccolo break scrolling through a social media feed that’s bombarded with war footage, or polarising political commentary or footage of a natural disaster then you’re unlikely to find your social media scroll relieving. Equally, receiving unkind or upsetting comments or DMs would likely be a stress-inducing activity and not conducive to an ideal piccolo break.

A second study explored the emotional and psychological effects of social media use in break timje. The findings indicated that social media microbreaks offer a certain degree of resource replenishment in terms of recovery from work-related fatigue and resource depletion. Brief interactions on social media platforms were found to enhance mood and create a sense of connectedness. This is particularly relevant in a remote work landscape where feelings of isolation are often common. Engaging with friends or colleagues on social media can foster a sense of community, allowing for social interactions that break the monotony of the workday. However, the study found that social media breaks don’t provide full recovery, particularly regarding fatigue. Social media facilitates a reasonable psychological detachment but falls short in other recovery experiences, especially breaks involving nature. Overall, the study highlights that while social media microbreaks can provide some recovery benefits, they are less effective than nature-related breaks in restoring energy and reducing fatigue, suggesting we need to adopt a nuanced view of social media’s role in workplace recovery strategies.

So what should we do? Scroll or not?

As a ‘pracademic’ (an academic who’s also practical and realistic) and someone who genuinely enjoys using social media, I think we need to balance our social media use with our wellbeing and performance needs.

While the research indicates that social media use during breaks can have positive effects, it’s essential to approach this practice mindfully. Here are some tips for incorporating social media into your micro-breaks without compromising your wellbeing:

1. Set Social Hours (and stick to them): It’s easy to get sucked into the social media vortex. This is in part due to the ‘state of insufficiency’ we often experience on social media as our feeds don’t ever have an end point- there’s always another post, another story we can read… and so we don’t feel ‘done’ or ‘complete’. Stick to the 10-20 minute rule for social media use. Setting a timer can help you enjoy your break without losing track of time.

2. Curate Your Feed: Follow accounts that inspire and uplift you. A positive feed can enhance your mood and make your breaks more enjoyable. Be mindful that as humans we have a negativity bias and so we’re much more likely to click on the story that lures you in with clickbait, or has a negative angle. In turn, this can suggest to the algorithms that determine what content and accounts to serve up to you on your feed, to send you more of the same type of content.

3. Engage Meaningfully: Rather than mindlessly scrolling, interact with your connections. Don’t be a digital lurker. Instead, comment on posts or share insights to create a sense of community.

4. Mindfulness Check: Before diving into social media, take a moment to assess your emotional state. What’s fuelling your desire to use social media? If you’re feeling stressed, lonely or overwhelmed, consider whether social media will help or hinder your wellbeing. Sometimes, your better option is to go for a walk, get out in nature, take a nap, make a cup of tea or call a friend.

5. Mix It Up: Alternate between social media and other forms of piccolo breaks, such as stretching, going for a walk, closing your eyes, practicing some deep breathing, or stepping outside for some sunlight and fresh air. Even patting your dog may help you according to research. This variety can enhance the benefits of your breaks.

Ditch your social media guilt

The narrative around social media use during breaks is evolving. Rather than viewing it as a guilty pleasure, we can embrace the idea that, when used mindfully, social media can complement our other piccolo breaks and may even contribute to our overall wellbeing, especially if we’re using it as a conduit for connection and for brief periods of time. By recognising the potential benefits of these brief social interactions, we can enhance our productivity and protect our wellbeing.

As we continue to navigate the complexities of modern work life, let’s rethink our approach to social media. Embrace those breaks, enjoy the connection, and remember that it’s okay to take a moment for yourself—even if that moment involves a bit of scrolling.

In a world that often prioritises hustle over health, it’s time to find balance and redefine what breaks can look like. How do you manage your social media use during breaks?

Resources

Rhee, H., & Kim, S. (2016). Effects of breaks on regaining vitality at work: An empirical comparison of ‘conventional’and ‘smart phone’breaks. Computers in Human Behavior, 57, 160-167.

Oppenheimer S, Bond L, Smith C. Social media does not elicit a physiological stress response as measured by heart rate and salivary cortisol over 20-minute sessions of cell phone use. PLoS One. 2024 Apr 3;19(4):e0298553. doi: 10.1371/journal.pone.0298553. PMID: 38568926; PMCID: PMC10990243.

Grobelny, J., Glinka, M. & Chirkowska-Smolak, T. The impact of hedonic social media use during microbreaks on employee resources recovery. Sci Rep 14, 21603 (2024). https://doi.org/10.1038/s41598-024-72825-x

Machová K, Součková M, Procházková R, Vaníčková Z, Mezian K. Canine-Assisted Therapy Improves Well-Being in Nurses. International Journal of Environmental Research and Public Health. 2019; 16(19):3670. https://doi.org/10.3390/ijerph16193670