A break that does not become another screen

You step away from the computer and pick up the phone. The screen is smaller, but your attention has hardly moved at all.

Try preparing one alternative before the next break. Look outside, walk to another room if comfortable, water a plant or make a drink. Choose something ordinary that does not require planning or a supply of enthusiasm.

Leave the phone where you can still access it if necessary, rather than making the experiment inconvenient. You can also silence nonessential alerts for the break while keeping important contacts available.

Notice whether the change is useful. Some days a message from a friend is exactly what you want; other days a few moments away from incoming information feel better. The aim is to have a choice. A break can involve movement, rest or conversation, and it does not need an app to certify that it happened.