How to take care of your brain during the workday

Topics

• Member benefit
• Well-being and leisure

Working life has changed rapidly, and more and more people are doing their work in front of a screen, under the cross-pressure of multiple channels and interruptions. As cognitive load increases, the brain’s ability to recover weakens. This manifests itself, for example, in difficulty concentrating, memory lapses, or constant fatigue.

Brain ergonomics has come to the forefront as we gain a better understanding of how the brain reacts to stress and how it can be protected. In this article, Cuckoo’s well-being expert Anni Havas explains what brain ergonomics means and how you can manage the stress on your brain.

What does brain ergonomics mean?

Previously, ergonomics was mainly associated with physical sitting posture, but in recent years, attention has also been focused on brain use, strain, and recovery.

– Brain ergonomics means organizing work in a way that supports brain function. It is about how to reduce stress factors at work and increase factors that support recovery. Good brain ergonomics helps to maintain a high level of concentration, creativity, and alertness, says Havas.

Unlike physical ergonomics, which is related to body posture or furniture, brain ergonomics focuses on information processing, managing interruptions, taking breaks, and mental well-being. When work is brain-friendly, you have the energy to do restorative activities after work and don’t need to spend the whole evening recovering from your workday.

Increasing demands at work are reflected in everyday life 

Cognitive load refers to the strain placed on the brain when it is required to perform multiple tasks simultaneously: complex thinking, quick reactions, or constantly switching from one task to another. This type of load is particularly common in information work.

Numerous meetings, communication channels, notifications, and the constant fragmentation of work tasks create a situation where recovery is not possible. The brain may be in a constant state of “standby,” which also increases stress levels and can impair sleep.

– The brain does not rest if it is constantly switching tasks, Havas points out.

Microbreaks are a lifesaver for the brain

Short, repeated breaks help the brain recover during the workday. A microbreak can be as short as 30 seconds, during which you stand up, move your body, or consciously take deep breaths.This can have a surprisingly large effect on alertness and concentration.

Studies show that breaks help reduce errors and improve the speed of information processing. Working without breaks is not efficient; in fact, it is very exhausting. The best workdays include a balance between work and breaks, not just performing tasks.

Ways to manage cognitive load

The first step in managing cognitive load is to identify your own stress factors: when do interruptions occur, which tasks take up the most energy? This helps you plan your working day better. Secondly, scheduling breaks helps to ensure that they actually happen.

– It is also worth trying to limit noise, visual stimuli, or the constant flow of notifications in the work environment. Reducing the load in small moments can have a big impact on your energy levels and mood throughout the day, says Havas.

How can an organization support employee brain ergonomics?

Brain ergonomics is not solely the responsibility of the individual. The organization plays a significant role in, for example, the culture surrounding taking breaks, the expectations set for response speed, and how work goals are set.

A supervisor can support brain ergonomics by, for example, setting an example in taking breaks, organizing meetings wisely, and encouraging concentration. Good work ability comes from functional structures and realistic expectations.

Summary

Brain ergonomics helps keep your mind clear and your workday productive. When you recognize the stressors at work and make time for breaks, both your well-being and productivity improve. It’s not about big changes, but everyday choices that support brain function.

3 tips for improving brain ergonomics:

1. Take microbreaks throughout the workday. A break can be exercise or just breathing at your workstation. Both will help you recover.
2. Reduce interruptions. Turn off notifications and reserve time for concentration in your calendar.
3. Monitor your own energy levels. Your brain will let you know when it’s time for a break. So remember to listen to it!

Discover the Cuckoo wellness app, which helps you take care of your brain’s well-being! As a member of YTK Worklife, you can get a 20% discount on the app (normally 4,90 €/month or 49 €/year).