I recommend reading all examples. Pick at 5 and practice them regularly. —Jay
Examples:
Every 30 minutes, take a quick 2-minute break to drink a glass of water, keeping yourself hydrated and refreshed throughout the day.
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain from screen time.
Take a 3-minute meditation break after completing a series of tasks. Close your eyes, focus on your breathing, and clear your mind to recharge your mental energy.
Every hour, take 1 minute to check and correct your posture. Sit up straight, roll your shoulders back, and align your spine to avoid tension buildup.
Step outside for 3-5 minutes after a long session indoors to get some fresh air and natural light, boosting your energy and mental clarity.
Every 40 minutes, take a 2-minute break to stretch your hands and wrists, especially if you're typing a lot, to prevent strain and improve circulation.
Pause every hour for a 1-minute deep breathing exercise. Inhale deeply through your nose, hold for a few seconds, and exhale slowly to reduce stress and increase focus.
After two hours of desk work, take a 5-minute walk around your office or home. Moving your body helps improve circulation and boosts creativity.