<p>In this episode of the ‘Retrospective’ podcast, we discuss the importance of taking breaks of various lengths to maintain energy, resilience, and mental health. We explain the concepts of macro breaks (e.g., vacations), meso breaks (e.g., long lunches, proper day-closing rituals), and micro breaks (e.g., standing up, brief stretches). We share actionable tips on planning and executing these breaks, emphasizing the need to disconnect truly during vacations, the benefits of time-blocking in your calendar, and using tools like Pomodoro for maximizing productivity. The episode also touches on the physical and mental health benefits of these practices and briefly mentions team-based breaks.</p>
<p><strong>Timeline</strong></p>
<p>00:00 Introduction</p>
<p>00:30 The Importance of Taking Breaks</p>
<p>01:16 Burnout in Middle Management</p>
<p>03:42 Types of Breaks: Macro, Meso, and Micro</p>
<p>05:11 Planning and Executing Effective Vacations</p>
<p>11:14 Incorporating Meso Breaks into Your Day</p>
<p>18:57 The Power of Micro Breaks</p>
<p>27:01 Conclusion and Season Wrap-Up</p>
<p><strong>Links from the episode</strong></p>
<ul>
<li>Engineering Managers at risk of burnout in <a href="https://newsletter.pragmaticengineer.com/p/the-pulse-118">The Pragmatic Engineer</a> and <a href="https://finance.yahoo.com/news/2025-set-bring-manager-crash-090000034.html">Fortune</a>.</li>
<li>Study: <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9432722/">A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance</a>.</li>
<li>Study: <a href="https://desktime.com/blog/52-17-updated">Does the 52-17 rule really hold up?</a>
</li>
</ul>
<footer><p>Share your thoughts about the episode (and the podcast) at <a href="mailto:feedback@the-retrospective.com">feedback@the-retrospective.com</a>!</p>
</footer>
