You set a reminder to move, and for the first few days it works. Then it starts popping up at the wrong moment, you click it away without thinking, and before long you barely notice it. That’s very common. The answer is usually not more willpower, but a different kind of reminder.

A built-in reminder in VIDA

Pomodoro stretches, in the top right corner of VIDA, can do the remembering for you. You work in a focused block, and when the timer ends, you’re prompted to take a short stretch break. Because the break is built into your work rhythm, it’s less likely to feel like an interruption.

Research supports working this way. In a study comparing scheduled breaks with breaks people chose for themselves, those with scheduled breaks felt less tired and more motivated, concentrated better, and still got the same amount done.

Why regular breaks help

In another study, office workers who had a prompt to stand up every 30 minutes cut both the number and length of their long sitting spells. A large review also found that short breaks of one to two minutes every half hour cut more sitting than two longer breaks in a day. Little and often works.

Other options if you need them

If you’d like a backup, or Pomodoro stretches doesn’t suit a particular day, options include:

• A calendar block, like a two-minute slot after your morning meetings.
• A physical cue, like a sticky note on your screen or a glass of water that needs refilling.
• A person, like a colleague who gets up with you mid-afternoon.

Keep it fresh

Many people find that a reminder they see too often becomes invisible. If you notice you’re skipping breaks, changing your timer length or the time of day you start can help them feel new again.

Something to try this week

Open Pomodoro stretches in the top right corner of VIDA and use it for at least one block of focused work each day. Notice how you feel at the end of the day compared with usual.

What to take away

• Pomodoro stretches in VIDA builds breaks into your work rhythm.
• Scheduled breaks are linked with less tiredness and better concentration.
• Short, regular breaks cut more sitting than a couple of longer ones.
• If a reminder stops working, try changing its timing or type.

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