Experts warn that screen exposure and poor work-rest cycles can drain your efficiency. While many rely on night mode or power through long hours, optometrists and productivity researchers advise otherwise. Strategies like structured breaks, proper screen ergonomics, and disconnecting after sunset may hold the key to better focus, mental health, and long-term work performance.
iStockNew research reveals that working in 75-minute focused bursts followed by 33-minute breaks can dramatically boost productivity. DeskTime's latest study shows this rhythm outperforms older models like 52/17 or 112/26. (Representational image: iStock)
If you've been grinding through hours without meaningful breaks, it might be time to rethink your routine. New research from DeskTime has unveiled a surprising key to productivity—and it’s not longer hours or fewer distractions. Instead, it's all about timing your work and rest cycles right. Say hello to the 75/33 rule: work for 75 minutes, then rest for 33.
From 52/17 to 112/26: How Break Cycles Have Evolved Over the Years
According to a report from the Daily Mail, DeskTime, a productivity software platform, has run this study twice before—once in 2014 and again in 2021. Back in 2014, the most efficient workers followed a 52-minute work with 17-minute rest cycle. By 2021, during the height of work-from-home culture, the pattern shifted to a 112/26 cycle. But now, as hybrid and office-based work models reemerge, the latest data shows that the 75/33 rhythm reigns supreme for optimal efficiency.
Why Office Work Boosts Break-Taking—and Productivity
According to DeskTime CEO Artis Rozentals, office environments naturally encourage more breaks—think coffee chats, watercooler banter, or quick walks to a colleague's desk. While these interruptions might seem like distractions, they actually rejuvenate the mind and fuel productivity. “These social dynamics and pauses are vital for mental wellbeing,” says Rozentals, “and contribute significantly to employee output.”
Screen Fatigue Is Real—Here’s How to Fight It
With digital work now inseparable from everyday life, there’s another enemy of productivity: screen-induced fatigue. Leading optometrist Dhruvin Patel warns about the hidden dangers of blue light emitted by phones and computers. Prolonged exposure not only strains your eyes but can also mess with your sleep.
Patel recommends small but effective strategies like the 20/20/20 rule (every 20 minutes, look 20 feet away for 20 seconds), adjusting screen height, minimizing glare, and even sticking a simple post-it note reading “BLINK” to your monitor to avoid dry eyes.
You may be relying on your phone’s “night mode” to reduce blue light exposure, but Patel insists it doesn’t do much to help you sleep. He suggests powering down all digital devices after sunset to truly let your body wind down—an idea that sounds radical but is backed by research.
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Screen-induced fatigue is another enemy of productivity given long screen time during office hours. (Representational image: iStock)
Balance Over Burnout
Whether it’s refining your work cycles with the 75/33 method or protecting your eyes and sleep from overexposure to screens, the message is clear: smarter work habits trump longer hours. In a world obsessed with hustle culture, perhaps the real secret to productivity lies in intentional pauses—and the wisdom to know when to switch off.
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