This meta-analysis examines the efficacy of micro-breaks (short breaks of less than 10 minutes) in enhancing well-being and performance. The study searched existing literature and aggregated data from 19 experimental and quasi-experimental studies, involving 22 independent samples with a total of 2335 participants. The results show that micro-breaks have a statistically significant but small effect on boosting vigor (d = 0.36, p < 0.001) and reducing fatigue (d = 0.35, p < 0.001), but do not significantly improve overall performance (d = 0.16, p = 0.116). Sub-group analyses reveal that micro-breaks have a significant effect on performance for tasks with less cognitive demand. A meta-regression analysis indicates that longer breaks lead to greater performance improvements. The study concludes that micro-breaks are beneficial for well-being, while for performance, longer breaks may be necessary for highly depleting tasks. Future research should focus on optimizing break duration and contextual factors to enhance the effectiveness of micro-breaks.This meta-analysis examines the efficacy of micro-breaks (short breaks of less than 10 minutes) in enhancing well-being and performance. The study searched existing literature and aggregated data from 19 experimental and quasi-experimental studies, involving 22 independent samples with a total of 2335 participants. The results show that micro-breaks have a statistically significant but small effect on boosting vigor (d = 0.36, p < 0.001) and reducing fatigue (d = 0.35, p < 0.001), but do not significantly improve overall performance (d = 0.16, p = 0.116). Sub-group analyses reveal that micro-breaks have a significant effect on performance for tasks with less cognitive demand. A meta-regression analysis indicates that longer breaks lead to greater performance improvements. The study concludes that micro-breaks are beneficial for well-being, while for performance, longer breaks may be necessary for highly depleting tasks. Future research should focus on optimizing break duration and contextual factors to enhance the effectiveness of micro-breaks.