Reduce Fatigue at Work: Two Simple Strategies That Really Work

Study Reveals Two Key Ways to Reduce Fatigue at Work: Microbreaks and Supervisor Support

In the fast-paced world of work, it’s common to feel drained by the end of the day, especially when dealing with demanding schedules and high workloads. Whether you're juggling patients, paperwork, or presentations, fatigue can creep in, making it harder to stay focused and productive. But a recent study from Wake Forest University, Virginia Commonwealth University (VCU), and Northeastern University highlights two straightforward strategies that can combat work-related fatigue: taking regular microbreaks and receiving support from supervisors. This research could make all the difference in reducing end-of-day fatigue and boosting both performance and well-being during stressful work periods.

The study suggests that these two mechanisms—microbreaks and supervisor support—have a significant positive impact on employees' fatigue levels, sleep quality, and energy the next day. Together, they offer a powerful antidote to the draining effects of long workdays, especially in high-pressure jobs. Let’s take a closer look at how these two strategies work, why they matter, and how both employees and employers can use them to foster a more productive, healthier work environment.

The Impact of Work Fatigue: Why It’s More than Just Feeling Tired

Work fatigue isn’t just about feeling tired at the end of the day. It’s a complex issue that affects both physical and mental well-being. Fatigue at work can result from various factors such as long hours, high-pressure tasks, emotional strain, and limited rest. In the medical profession, for example, fatigue can impact cognitive performance, decision-making, and even patient safety. Similarly, professionals in fields like accounting or law may experience burnout and fatigue during peak seasons, negatively affecting their accuracy and efficiency.

Chronic fatigue at work can lead to several undesirable outcomes, including:

• Decreased work performance: Fatigued workers are more likely to make errors, miss details, or fail to meet deadlines.
• Increased stress levels: Prolonged fatigue can heighten stress, leading to burnout and poor mental health.
• Reduced job satisfaction: Constant exhaustion makes work feel more like a burden than a fulfilling endeavor, which can contribute to higher turnover rates.
• Health problems: Chronic fatigue can contribute to physical and mental health issues, such as cardiovascular problems, depression, and weakened immunity.

It’s clear that addressing fatigue is essential for both employee well-being and workplace productivity. The question is: How can we reduce fatigue in a sustainable way, especially when the work demands show no signs of slowing down?

Two Key Strategies to Combat Fatigue: Microbreaks and Supervisor Support

1. Microbreaks: The Power of Short Breaks to Boost Energy

The concept of microbreaks is simple but effective. Microbreaks are brief, intentional pauses during work that last just a few minutes. These breaks might involve stretching, walking around, reading a short article, or even enjoying a quick cup of coffee. Although these breaks may seem insignificant, research has shown that taking microbreaks can have profound benefits on both mental and physical fatigue.

In the study conducted by researchers from Wake Forest University and its collaborators, microbreaks were found to significantly reduce end-of-day fatigue, enhance sleep quality, and improve next-day energy levels. What's even more striking is that even a one-minute break was associated with positive outcomes. This shows that the length of the break is not as important as the act of disconnecting from the work for a moment.

The Science Behind Microbreaks

Taking regular breaks has been shown to have several benefits for both cognitive function and physical health:

• Improved focus and mental clarity: Short breaks help reset the brain, allowing it to maintain sharpness and attention over longer periods of time. By taking a step away from the screen or paperwork, workers can return with fresh eyes and improved concentration.
• Reduced physical strain: Jobs that involve sitting for long hours, like those in healthcare or administrative roles, can lead to physical discomfort. Microbreaks allow workers to stretch and move, preventing stiffness and improving circulation, which reduces muscle fatigue and helps prevent musculoskeletal issues.
• Lower stress levels: Taking a quick break provides an opportunity to unwind and recharge. It reduces the build-up of stress hormones like cortisol, helping employees stay calm and focused during stressful moments.

How to Implement Microbreaks in Your Routine

The key to microbreaks is consistency. Here are a few practical ways to incorporate microbreaks into your daily routine:

• Set a timer: For every hour of work, take a 1–2-minute break. It could be a quick stretch, a walk, or even a brief mental reset.
• Be intentional: Choose activities that allow you to truly disconnect from your work, such as reading a light article, chatting with a colleague, or doing breathing exercises.
• Use breaks to refresh your mind: Engage in activities that help you relax and de-stress. This could include taking deep breaths, practicing mindfulness, or even listening to music.

In addition to individual efforts, organizations should encourage a culture where taking microbreaks is normalized and supported.

2. Supervisor Support: The Role of Leadership in Alleviating Fatigue

In any workplace, the role of leadership can make a significant difference in managing fatigue levels. The study emphasizes that supervisor support is a critical factor in reducing work-related fatigue. When employees feel supported, valued, and appreciated by their supervisors, they experience lower levels of stress and fatigue. This is particularly crucial in high-stakes environments such as healthcare, finance, and law, where the pressure can be overwhelming.

What exactly does “supervisor support” look like? It includes:

• Providing guidance: Supervisors who offer clear instructions, constructive feedback, and opportunities for professional development help employees feel more confident and capable in their roles.
• Showing empathy: A supportive supervisor listens to employees' concerns, understands their challenges, and offers help when needed. This emotional support is especially important during stressful periods.
• Recognizing efforts: Acknowledging the hard work of employees boosts morale and motivation, making them feel more engaged and appreciated.
• Reducing workload during peak times: When workload demands become too high, a supportive supervisor will step in to adjust expectations or provide extra resources to help employees manage their responsibilities.

Supervisor Support and Fatigue Reduction: The Study’s Findings

The researchers found that during peak work periods, like busy tax seasons or end-of-quarter audits, supervisor support was essential in reducing fatigue. Workers who reported feeling supported by their managers had lower fatigue levels, better sleep quality, and greater overall energy. When employees feel understood and appreciated, their mental and emotional resilience improves, making them better equipped to handle stress and high workloads.

How Supervisors Can Foster Supportive Work Environments

For supervisors, creating a supportive environment doesn’t require significant changes but rather a mindful approach to leadership:

• Check in regularly: Even small gestures, like asking employees how they’re doing or if they need help, can go a long way in providing support.
• Encourage open communication: Make it clear that employees can share concerns about workload, stress, or burnout without fear of judgment.
• Foster teamwork: Encourage collaboration and camaraderie among team members. A strong support network can help reduce individual stress and workload.

Combining Microbreaks and Supervisor Support for Maximum Impact

The study concluded that combining microbreaks with supervisor support yields the best results for reducing fatigue and improving work performance. These two strategies address both the individual and organizational aspects of work stress. Microbreaks help employees recharge physically and mentally, while supervisor support provides the emotional and practical backing needed to manage workload and stress.

When used together, microbreaks and supervisor support create a synergistic effect, leading to better job satisfaction, improved performance, and reduced burnout. For organizations, adopting these strategies can foster a more sustainable and productive work environment, leading to happier, more engaged employees and better overall outcomes.

Conclusion: The Simple but Powerful Solutions for Work Fatigue

As the study shows, combating fatigue doesn’t require a complete overhaul of your work routine. Microbreaks and supervisor support are simple, cost-effective strategies that can significantly improve energy, mental clarity, and job performance. Whether you’re an employee or a manager, these two tools can make a big difference in managing the demands of your workday.

By taking the time to integrate these strategies into your daily routine or workplace culture, you can create a healthier, more productive environment that helps mitigate fatigue and enhances overall job satisfaction. In an era where burnout is a growing concern, the value of supporting employees through microbreaks and strong leadership cannot be overstated.