Focus during the day: deep work without exhaustion
Work blocks, real breaks and a simple breathing pattern for moments when tension rises.
Denis Čurčić
AI-generated imageFocus is not unlimited. After long demanding work come tired eyes, restlessness and wandering thoughts. This is not weakness but a natural signal that it is time for a pause.
Rather than overriding it with more coffee, we can organise the day so that demanding work happens in blocks with breaks in between.
Working in blocks
Many people work best in blocks of 60 to 90 minutes followed by a short break. The exact length matters less than a block having a start, an end and a single goal.
Place the most demanding tasks when you are most alert; for most people that is the morning.
- Write down one concrete goal before the block.
- Turn off notifications and put the phone out of reach.
- After the block, stand up, move and look into the distance.
Eyes and screens
Long screen time tires the eyes. The often recommended 20-20-20 rule — every 20 minutes, look at something about 6 metres away for 20 seconds — is simple and useful. A short walk outside during a break combines eye rest with movement and daylight.
The physiological sigh for tense moments
The physiological sigh is a double inhale through the nose (the second, shorter one “tops up” the lungs) followed by a long, slow exhale through the mouth. The body uses it spontaneously, for example during sleep or after crying.
In a small randomised study (Balban et al., Cell Reports Medicine, 2023), five minutes of this breathing a day improved mood and reduced anxiety slightly more than meditation. It is no miracle, but it is a simple tool: two or three sighs are often enough to calm down.
Food and fluids during the day
A very large meal rich in simple carbohydrates at midday makes many people sleepy. Balanced meals with protein, vegetables and wholegrain carbohydrates, plus regular water, support steadier energy.
Have your last coffee at least 8 hours before bed — caffeine stays in the body longer than we think.
Frequently asked questions
- How long should a work block be?
- Usually 60 to 90 minutes, but start with a length you can manage without interruption and extend gradually.
- Is the physiological sigh safe?
- For most people, yes. If you feel dizzy or have a respiratory or heart condition, breathe more gently and consult a doctor.
- What if I am tired all day?
- Persistent fatigue can be linked to sleep or a health condition. It is worth checking the cause with a professional.
Guides cover general principles. Translating them to your own data starts with an introductory consultation and triage (€150, 45 minutes) — it results in a written proposal for the measurement scope, with no obligation.