Like many desk jockeys, as we’re less than affectionately called, staying fit in a sedentary line of work can quickly become a task all on its own. Coupled with the difficulties of maintaining focus in a boring office environment or while working from home like me, it doesn’t take much to become overwhelmed in this seemingly easygoing lifestyle.
Getting Into Work Mode
Having ADHD means that staying focused is my biggest struggle when it comes to having a desk job. I’ve tried third-party apps and the early days of Android Focus Mode that essentially locked you out of everything except what you needed to focus on. As well-intended as this method was, the apps and extensions that implemented it were often overly strict, causing me to override their focus settings in the end.
Native focus modes on Android devices have greatly improved over the last few years, however, allowing you to perfectly hone the level of focus needed for whatever task you can think of. Samsung’s Modes and Routines have easily become my greatest tool for managing daily phone activity, whether I’m clocked in, kicking back, or sleeping soundly.
Modes can be automatically triggered based on time of day, your location, after opening a specific app, or any other number of conditions. Since I work from home, I have Work Mode set to match my work schedule. Of course, if this automation isn’t for you, or you need to use a Mode outside your Routine, you can choose to manually start and stop a Mode at any time from your Quick Panel or the Settings app.
Some other automations I’ve set up for my Work Mode are to turn on Do Not Disturb and app restrictions with allowances for certain people and apps, mute all sound and volume, turn on power saving mode, and open my favorite pomodoro timer app. Because I primarily work from my laptop, I tried to keep the automations and allowances to a minimum; however, Samsung allows users to customize Modes and Routines in just about any way you can think of. With the biggest distraction taken care of, all I had to do was figure out how to stay focused on my computer, my primary work station.
Using a focus app is a little too strict for me here, as I need to be able to freely move around my laptop and access the internet. To handle distractions from system notifications, I simply schedule Do Not Disturb during my work hours, though this isn’t quite as customizable as on my phone. Windows 11 allows users to set a specific time range for Do Not Disturb to be active, but scheduling options are limited to daily, weekends, and weekdays. In contrast, Android allows users to schedule specific days for Modes and Routines as well as the basic Do Not Disturb setting.
Switching from Chrome to Brave is actually what gave me the most balance between freedom and focus on my laptop. With Chrome, having separate profiles felt like living different lives that were oddly intertwined. Each new Brave profile, on the other hand, is a completely clean slate ready to become whatever you need. Unlike my personal profile, which has all of my social media accounts and random interests, I’m only signed onto the sites I need for the job on my work profile, and there aren’t any irrelevant bookmarks. That isn’t to say I can’t access social media or anything else interesting, but it is cumbersome enough that I don’t want to.
The Cat and the Tomato
No, this isn’t about a children’s book. I’m referring to my favorite pomodoro timer app. You may be wondering, “What is a pomodoro timer?” Back in the 80s, one college student set out to find a way to study effectively without becoming completely overwhelmed by everything that needed to be done. With the help of an average kitchen timer in the shape of a tomato, the Pomodoro Method was born. It was named this because pomodoro is Italian for tomato.
The Pomodoro Method itself is just as simple as its creation story. Start by choosing a task and breaking it into four smaller tasks. Set a timer for 25 minutes, then begin working. Once the timer goes off, you’ve completed your first pomodoro and can enjoy a five-minute break. After your set of four pomodoros is complete, a longer 15- to 30-minute break is recommended before starting on your next task set.
Given how simple this method is, any standard phone or desktop timer will do. This is how the method was invented, after all. Windows 11 even has anative Pomodoro timerin the Focus section of the Calendar app. However, I prefer to use the Pomocat app. Available for bothAndroidandiPhone, this free timer app features minimalistic cat animations, various sound options, and start and end notification sounds, all tailored to reflect whether you’re in a focus session or a break period.
These features are not only cute and relaxing, but they also provide visual and auditory cues for when to focus and when to take time to clear my mind. Another feature I appreciate is the calendar tab, which gives a month-view of my focus sessions along with a Monthly Summary of my focus counts, average focus time, and more. Tapping on a pomodoro day will also show you insights for that day’s sessions. While there are premium plans available, I’ve gotten plenty of use out of the base version and haven’t found the promotional ads to be obtrusive.
Aside from its simplicity, the pomodoro method has also caught on with many for its flexibility. You can adjust focus and break times to meet the needs of the job at hand, so long as you stick to the overall goal of maximizing productivity without reaching burnout. NASA research recommends that those with sedentary careers aim to take 5- to 10-minute breaks every 30 minutes to stretch or exercise, so I have my timers set accordingly.
Fitness Made Simple
Throughout the day, I like to take different types of short breaks so that nothing becomes too habitual. The built-in break timer is great when I take unstructured time to walk around, grab a snack, and generally avoid sitting. When I want a more disciplined break, however, I like to skip this timer and use the Samsung Health app instead.
Having recently returned to Samsung after trying out other phone brands, their health app remains my favorite by far, having only gotten better in the six years I’ve been away. Under the Fitness tab, you will find several categories with recommended workout routines. As you continue to use the app, these routines will become more tailored to your needs. Using the search function, you can also filter workouts and save your favorite 10-minute or shorter routines.
I also enjoy combining one of the shorter three-to-five-minute routines with another individual exercise like planking. Being able to record individual exercises means also having the freedom to create custom workout routines. This is especially great for office workers, as there is a limited number of preloaded routines that can be performed in a smaller area. It’s also worth noting that many of the preloaded routines are in Korean with English subtitles, but are easy enough to follow along even without captions.
Part of getting a variety of exercise is that I don’t limit my routine to physical fitness. With the help of Samsung Health’s Mindfulness section, which is still in beta at the time of writing, I get my workday off to a clear and focused start. This is also a great resource during my longer midday break to help rejuvenate and refocus myself for the next half of the day. In this section, you’ll find guided breathing exercises and meditations, as well as a space for mood check-ins to help keep an awareness of how your emotions fluctuate.
With my custom Work Mode and browser profile, Samsung Health, and my Pomocat sidekick, it’s been easier than ever to meet my work goals, stay in shape physically and mentally, and feel satisfied at the end of my workday rather than feeling like I haven’t caught a breath in eight hours. Though these apps are my preferred way to achieve these goals and give me many more insights into my work and health habits than without, they’re certainly not necessary to reap the benefits. All you really need to stay fit and focused at work is a timer and a little creativity.