Plan a workday with breaks already in it.
Enter your hours and get a schedule with focus blocks, eye breaks, posture checks, and movement windows. Print it or save it and actually follow it.
Willpower's gone by 10am. A written plan isn't. Lay out your focus blocks and breaks the night before and the day runs itself: eyes, posture, and movement all get a slot before you're too tired to care.
- Focus block 109:00 – 09:50
- Break09:50 – 10:00Eye break · 20-20-20 (20s)Posture reset (10s)
- Focus block 210:00 – 10:50
- Break10:50 – 11:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
- Focus block 311:00 – 11:50
- Break11:50 – 12:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
- Focus block 412:00 – 12:50
- Break12:50 – 13:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
- Focus block 513:00 – 13:50
- Break13:50 – 14:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
- Focus block 614:00 – 14:50
- Break14:50 – 15:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
- Focus block 715:00 – 15:50
- Break15:50 – 16:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
- Focus block 816:00 – 16:50
- Break16:50 – 17:00Eye break · 20-20-20 (20s)Posture reset (10s)Movement (2 min stretch)
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mcrudraEverything stays on your device. Take your streaks and history with you.
The science behind it
Prevention beats recovery: a break taken before fatigue sets in costs almost nothing, while the same break taken after is just damage control. A planner puts the pause on the calendar so it isn't competing with the work in the moment.
The 90-minute ultradian rhythm is the spine of it: attention naturally dips, and a planned reset at the dip feels good instead of like lost time. People follow a schedule they can see far more than a good intention they can't.
Want all of this on your phone, automatically? Get the mcrudra apps.
Ergonomic Work Day Planner, answered
Focus blocks of 45–60 minutes, eye breaks every 20, posture resets every 45, a two-minute move every 90. This planner lays that out before the day starts.