---
title: "Drink, move, work better"
description: "Two small habits that make long hours at a screen feel lighter: water within reach, and a couple of minutes of movement every hour."
date: 2026-10-18
lang: en
draft: false
---

Long days at a screen are normal now. Dry eyes, a stiff neck and the three-o'clock fog are not — they're signals. Two habits answer most of them. Neither needs equipment or willpower, just a little setup.

## 💧 Water

Your brain is about three-quarters water. Lose a little of it and the first things to go are focus and mood — long before you feel thirsty.

- **Keep a bottle in view.** Not in the kitchen, on the desk. What you see, you drink.
- **Sip, don't gulp.** A few mouthfuls every half hour beats a litre at lunch.
- **Coffee counts, water counts more.** One glass of water for every coffee keeps the balance.
- **Empty the bottle by the time you log off.** A goal you can see.

## 🏃 Movement

Sitting isn't the problem. Sitting *still* is: blood slows, muscles shorten, eyes lock at one distance.

- **Once an hour, two minutes up.** Stand, walk to the window, come back. A quiet timer does the remembering until the habit does.
- **Look far.** Every 20 minutes, 20 seconds at something 20 metres away. Your eyes will thank you by evening.
- **Shoulders back, three times.** Roll them, let them drop. The screen pulls you forward all day; this pulls you back.
- **Take calls on your feet.** Free movement, no extra time.

## The whole plan, in one line

Water on the desk · up once an hour · eyes to the window.

Start tomorrow morning: fill the bottle, set the timer. By Friday you'll notice the afternoons.