Practical Tips

Microbreaks are breaks lasting less than a minute and are therefore the shortest form of break. Research on microbreaks is quite mixed: While some long-term studies show that employees feel more positive emotions and greater recovery after taking regular microbreaks, other studies have not demonstrated the same results. However, one thing is clear: Especially when working at a computer or in other physically rigid positions, microbreaks can help reduce physical discomfort, particularly in the back and neck areas.

Practical Health Tips: Don’t wait until you feel pain to take microbreaks—introduce them regularly, regardless of whether you feel discomfort. For example, try standing up briefly, walking a few steps, and stretching to break up the monotony of a static posture.

Mini-breaks last a bit longer than microbreaks, ranging from one to five minutes. Studies have shown that mini-breaks generally have a slightly better effect on recovery than microbreaks. Particularly for tasks that are highly demanding and stressful, mini-breaks should be implemented in a timely manner to prevent the accumulation of stress throughout the workday. However, it is important to keep in mind that too many interruptions caused by breaks can lead to increased stress levels—so it’s essential to strike a balance.

Practical Health Tips: Start taking regular mini-breaks from the outset to prevent the buildup of work-related stress. Use breaks only to the extent that they do not cause too many interruptions, as this can trigger stress and undermine the positive effects of the breaks.

When a break lasts between five and fifteen minutes, it is referred to as a short break. Researchers have shown that a higher number of short breaks, in addition to longer breaks, can significantly increase employee productivity without any loss in work performance due to reduced working time. Overall, studies have demonstrated the high effectiveness of regular short breaks: they have preventive effects on physical discomfort, improve health, and protect the most strained areas of the body from long-term consequences of work-related strain. However, it is important to note that short breaks should not be used excessively, as this can diminish their beneficial effects.

Practical Health Tips: Use short breaks to recover from work. In these five to fifteen minutes, you could go for a short walk, do some stretching, or practice relaxation exercises. As with other breaks, short breaks should not be taken too frequently, as frequent interruptions can lead to additional stress. A good rule of thumb is to take short breaks every 60 minutes.

Long breaks are breaks lasting more than 15 minutes. Although they are perhaps the most traditional form of break, they have been rarely studied until now. However, some studies have shown that shorter, more frequent breaks can often be more beneficial than infrequent long breaks. Additional short breaks alongside long breaks can positively impact work performance, health, and recovery. Therefore, long breaks should, especially during demanding or prolonged tasks, be complemented with short breaks.

Practical Health Tips: Use short breaks until the early afternoon, and then take longer, less frequent breaks. You can use long breaks for activities like walks, relaxation exercises, or other physical activities.

Even in the home office, it is important to set up your workspace with ergonomics in mind. The German Social Accident Insurance (DGUV) has compiled recommendations to ensure successful mobile working from home.

Determine your individual desk and chair height:
You can find a practical quick calculator at the following link to determine your optimal desk and chair height. Additionally, an infographic provides many important details on the topic of "Ergonomic Sitting."

Take advantage of these helpful tips to make working from home as comfortable and effective as possible.

Remember to balance out sitting. In the office, it's often the walk to the printer or to colleagues. Now, that’s no longer an option. Here you will find counteractive exercises that you can do during your breaks or after your workday. Stay active in your home with our Workplace Health Promotion (WHP) and the offerings from the sports centre.

WHP Health Portal: Use your time - Strengthen your health

Sports topics: Stay fit with diverse contributions from the trainer team of the sports centre

According to the German Social Accident Insurance (DGUV), "the general regulations of the Occupational Health and Safety Act and the Working Hours Act apply to mobile work." Therefore, the legally required breaks must also be observed. Use these breaks to balance your work. Movement, nutrition, and relaxation are particularly important. You can find tips for health-promoting activities through Workplace Health Promotion (WHP) and Workplace Health Management (WHM).

WHP Health Portal: Health-promoting activities that you can apply at your mobile workplace

OHM Flyer: Powernapping - Boosting performance and concentration through short sleep phases

Opening Hours of the Canteens and Cafeterias at TU Braunschweig

• At Beethovenstraße 14, Mensa 2 is open from Monday to Friday, 09:00 – 14:00. You can enjoy coffee specialties and snacks starting from 09:00, with lunch available from 11:20. You can find the current menu here.
• On the main campus, you will find Mensa 1.
  You can visit the lunchtime canteen from Monday to Thursday, 11:20 – 14:15, and on Friday, 11:20 – 14:00. The evening canteen is open from Monday to Thursday, 16:00 – 19:30. You can find the current menu here.
• Other options for lunchtime meals are available at the following link.

With minimal effort, a healthy, balanced diet at home is "easy" to achieve. Corporate Health Promotion (CHP) offers tips for breakfast, lunch, and snacks.

CHP Health Portal: Healthy and balanced nutrition at the workplace

We support you in avoiding nutrition pitfalls in the home office!

In the home office, you are far from our canteens and catering facilities. However, to help you maintain a healthy and balanced diet, we have the following recommendations for you:

1. Sweets
   The temptation to grab something sweet is easier in the home office. However, keep in mind that this quick energy boost can lead to a rapid energy slump. Additionally, many physical activities as a balance or as a means to maintain weight often don't come into play during this time.
   Our tip: Reach for an apple, nuts, or a carrot to provide yourself with essential nutrients.
2. The easily accessible fridge
   Your own fridge is now quickly reachable and filled with many snacks for in-between. However, be careful not to consume too many products containing sugar or added sugars. This is often the case with yogurt and fruit juices.
   Our tip: Opt for natural yogurt and mix your fruit spritzers with a generous amount of water.
3. Ready meals
   Ready meals are quick, easy to store, and save time on preparation. However, these products often contain high amounts of sugar, fat, and unnecessary additives.
   Our tip: Stick to fresh products when you shop! Despite COVID-19, supplies are still available, so you can ensure you get all the important minerals and nutrients. If you don’t want to cook every day, you can also cook in advance for the coming days and add a fresh salad to your meal when needed.

In summary, even in the home office, it’s important to keep track of your set mealtimes and carefully consider your small snacks throughout the day.

In the office, laboratory, or workshop, the distance and contact to colleagues is short. This contact is also needed in the home office. An overview of the technical options at TU Braunschweig is provided by the Gauss IT Centre (GITZ).

GITZ: GITZ services for working from other locations

Whether it’s emails, chat groups, or video conferences, digital communication can be challenging. In particular, video conferences often place high demands on participants. To make your conferences successful, the following behaviors are recommended.

1. Announce the video conference in advance so that all participants can make the necessary preparations. It is helpful to provide an approximate time frame to coordinate other appointments. When planning the timing, keep in mind that long video conferences can become exhausting due to the increased concentration required.
2. Focus on your voice and turn off any other noise sources.
3. A normal conversation flow can be hindered during a video conference, e.g., due to delays or technical obstacles. Ensure you let others finish speaking, avoid ambiguities, avoid performing gestures too quickly, and address participants directly by name. The use of moderators may be helpful in some cases.
4. Ensure clear communication and confirm the outcome by asking follow-up questions to reduce misunderstandings.
5. Keep a meeting protocol so that participants can stay informed despite potential technical issues during the conference.

Working from home is also a challenge for our leaders.
How can leadership be carried out remotely? What should be considered? Valuable tips can be found in the following article.

Haufe: Leading at a Distance - Six Tips for the Home Office

Conflicts and disagreements can also arise in the home office. For these situations, you will find guidelines here.

Haufe: How Leaders Can Manage Conflicts at a Distance

Very important from our perspective: self-care for you as a leader. Remember to take time for rest and mindfulness for yourself as well!

In the home office, the boundary between work and personal life becomes more blurred, which can especially reduce recovery phases. With the following tips, we would like to help you shape boundaryless work in a health-conscious way.

1. Ideally, separate spaces for work and personal life are best. If spatial separation is not possible, make sure that no personal items are present at your workspace. Set up your workspace according to the ergonomic recommendations of the DGUV and ensure sufficient lighting. If possible, remove any work-related materials from your sight after work hours.
2. Plan rather fixed working hours than constantly flexible ones. This way, a clear separation between work and leisure is possible, and you won't neglect your recovery phases. During working hours, adhere to the legally required break times and, ideally, combine them with movement to create balance. Since in the home office, you are easily accessible to both colleagues and people at home, fixed working hours help set and maintain boundaries.
3. The daily work routine in the home office is often different, which is why work structure and organisation must be adjusted. Self-management plays a crucial role here. Create routines for organising your workday at home. Tools such as filing systems for documents, to-do lists for daily planning, or using your calendar for specific tasks can also be helpful.

Due to school and daycare closures, parents are now faced with the challenge of balancing work with the home care of their children. Additionally, there is the task of fulfilling school-related requirements. It’s a packed daily schedule. Much like a team in the office, it’s important to create and maintain a common structure.

On page 6 of the guide "How to Survive Home Isolation and Quarantine Successfully" by Prof. Dr. Jacobi, you will find tips on how to handle children and adolescents during this time.

Guide: How to Survive Home Isolation and Quarantine Successfully (PDF)

Offer: Family Office at TU Braunschweig 
The Family Office provides advice on balancing family and work life. Information on support and contact options is available via the following link.

Other offers from TU Braunschweig that provide your children with exciting activities and offer you some relief:

Children's University: TU Braunschweig brings the world of science to curious children, even at home.

Sport Center TU Braunschweig: Movement and creativity for TU parents with children.

Offer from ALBA Berlin:
ALBA Berlin Basketball Team: Daily sports lessons for children in daycare, elementary school, and secondary school.

Caring for relatives during the pandemic is also a difficult situation for those affected. Visits to nursing homes are prohibited, and personal contact is not possible. Waving from a distance, sending a painted picture, or writing letters can help create a sense of closeness and connection. Home care has also become more demanding. Helpful tips can be found here.

AOK Care Academy: Important Phone Numbers for Home Care (PDF)

AOK Care Academy: Important Information on Care Benefits for Family Caregivers and Care Recipients (PDF)