The pattern: every 60–90 minutes, take 90 seconds.
• Stand up and look at something farther than 6 metres away. • Roll your shoulders; unclench your jaw. • Three slow breaths, longer exhale than inhale. • Sip water before you sit back down.
Why it works: attention and posture both degrade silently. Micro-breaks reset the accumulation before it becomes a headache, backache, or 4pm fog.