Build Your Break Protocol

Plan your breaks before the day starts, not when you're already fried:

1. Micro-break every 25-30 minutes — stand, stretch, look at something far away
2. Restorative break every 90 minutes — walk outside or have a quick chat
3. A real lunch — eaten away from your desk, not over the keyboard

The most common mistake is skipping breaks when the work is flowing. Peak effort feels endless in the moment but quietly burns through your reserves. Athletes don't drop rest days because they feel strong; they rest because recovery powers the next performance. Treat your focus the same way.