Health counts as productivity
Sleep, movement, and breaks are not optional. They are the conditions that allow deep work to happen repeatedly without burnout.
- Seven or more hours of sleep improves attention and learning.
- Short breaks reset focus and reduce error rates.
- Movement breaks support mood and energy stability.
- Work deeply for up to 90 minutes.
- Take a 5 to 10 minute reset break.
- Log a short note on progress before switching tasks.
Plan for recovery
| Practice | What to schedule |
|---|---|
| Sleep buffer | Wind-down block and a consistent shutdown time. |
| Movement | Walking meetings or 10-minute movement breaks. |
| Screen-free time | One daily block without notifications or devices. |
| Weekly reset | A 20-minute review and calendar clean-up. |