Chapter 2 of 65 min
Movement breaks
Long periods of sitting dull attention. Short movement breaks between focus blocks help many people return to work alert.
Key ideas
- Two to five minutes of movement is enough to reset.
- Breaks work best between tasks, not in the middle of one.
- Choose movements that are safe and comfortable for you.
Step by step
- 1
After each focus block, stand up.
- 2
Walk, stretch or do gentle mobility for two to five minutes.
- 3
Look into the distance to rest your eyes.
- 4
Return and write the next action before resuming.
Example
A writer who stalled every afternoon adds a three-minute walk after each focus block. Her afternoon output becomes as strong as her mornings.
Your drill
Today, take a two-to-five-minute movement break after every focus block and rate your alertness before and after.
Common mistakes
- Replacing movement breaks with phone scrolling.
- Pushing through fatigue for hours without a break.
Check yourself
When is the best time for a movement break?
Show the answer
Between focus blocks or tasks rather than in the middle of one.
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