···11{
22- "__internal__": {
33- "migrations": {
44- "version": "1.15.1"
55- }
66- },
77- "allScreens": true,
88- "appExclusions": [ ],
99- "appExclusionsCheckInterval": 1000,
1010- "audio": "reverie",
1111- "break": true,
1212- "breakDuration": 300000,
1313- "breakIdeas": [
1414- {
1515- "data": [
1616- "Not alone",
1717- "Do you find it hard to take a break alone? Try to do it with a co-worker. Aside from making it easier to stick to breaks, you will have a chance to get to know them better. Taking breaks together increases productivity."
1818- ],
1919- "enabled": true
2020- },
2121- {
2222- "data": [
2323- "Step away",
2424- "Do you ever notice how your brain can figure things out by itself? All it takes is to step away from the computer and take a break to think about something totally unrelated."
2525- ],
2626- "enabled": true
2727- },
2828- {
2929- "data": [
3030- "Microbreaks",
3131- "Rest is a key component in ensuring the performance of the musculoskeletal system. Frequent breaks can decrease the duration of a task and help lower the exposure to ergonomic injury risk."
3232- ],
3333- "enabled": true
3434- },
3535- {
3636- "data": [
3737- "Meditation",
3838- "Research studies suggest that mindfulness-based exercises help decrease anxiety, depression, stress, and pain, and help improve general health, mental health, and quality of life. Not sure how to start? There are numerous apps to help you out."
3939- ],
4040- "enabled": true
4141- },
4242- {
4343- "data": [
4444- "Blink",
4545- "Looking at screens for a long time causes you to blink less, thus exposing your eyes to the air. Blink rapidly for a few seconds to refresh the tear film and clear dust from the eye surface."
4646- ],
4747- "enabled": true
4848- },
4949- {
5050- "data": [
5151- "Ergonomics",
5252- "Improper height and angle of the keyboard, mouse, monitor or working surface can cause health problems. Take some time to read about desk ergonomics."
5353- ],
5454- "enabled": true
5555- },
5656- {
5757- "data": [
5858- "Move",
5959- "There are a lot of ways you can exercise within your office. Try marching in place or doing desk push-ups."
6060- ],
6161- "enabled": true
6262- },
6363- {
6464- "data": [
6565- "Change",
6666- "Do you have a stability ball or standing work desk? Consider replacing your desk chair with them for a while."
6767- ],
6868- "enabled": true
6969- },
7070- {
7171- "data": [
7272- "Notice",
7373- "Are you daydreaming or having trouble focusing? It is a sign that you need to take a break."
7474- ],
7575- "enabled": true
7676- },
7777- {
7878- "data": [
7979- "Tech",
8080- "How about taking a no-tech walk?"
8181- ],
8282- "enabled": true
8383- },
8484- {
8585- "data": [
8686- "Metabolism",
8787- "Emerging research shows that sitting for long periods of time contributes to risk of metabolic syndrome, heart attack and stroke risk and overall death risk, among others. Taking regular walking breaks can help your circulation, working to counteract some of those problems."
8888- ],
8989- "enabled": true
9090- },
9191- {
9292- "data": [
9393- "Active Meetings",
9494- "How about moving meetings from the conference room to the concourse? Walking not only burns calories but it may even foster a sense of collaboration."
9595- ],
9696- "enabled": true
9797- },
9898- {
9999- "data": [
100100- "Fruit",
101101- "Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness."
102102- ],
103103- "enabled": true
104104- },
105105- {
106106- "data": [
107107- "Bathrooms",
108108- "Walk to the farthest bathroom in the worksite facility when going to the restroom."
109109- ],
110110- "enabled": true
111111- },
112112- {
113113- "data": [
114114- "Coffee break",
115115- "Going on coffee break? Consider doing a 5-minute walk every time you go for one."
116116- ],
117117- "enabled": true
118118- },
119119- {
120120- "data": [
121121- "Colleagues",
122122- "Do not email or message office colleagues, walk to their desks to communicate with them."
123123- ],
124124- "enabled": true
125125- },
126126- {
127127- "data": [
128128- "Learning",
129129- "In a study of healthy volunteers, NIH researchers found that taking short breaks, early and often, may help our brains learn new skills."
130130- ],
131131- "enabled": true
132132- },
133133- {
134134- "data": [
135135- "Exercise",
136136- "Evidence suggests small amounts of regular exercise can bring dramatic health benefits, including measurably reducing stress."
137137- ],
138138- "enabled": true
139139- },
140140- {
141141- "data": [
142142- "Repeat",
143143- "Have you found your stretch-ly-routine? Do not forget to repeat it for more than once to better fight effects of prolonged sitting."
144144- ],
145145- "enabled": true
146146- },
147147- {
148148- "data": [
149149- "Wrist and forearm",
150150- "Extend your arms with the palms facing towards you, then slowly rotate the hands four times clockwise, then four times counter-clockwise."
151151- ],
152152- "enabled": true
153153- },
154154- {
155155- "data": [
156156- "Back stretching",
157157- "Join your hands behind your head, then lift them together up above your head ending with your palms facing upward."
158158- ],
159159- "enabled": true
160160- },
161161- {
162162- "data": [
163163- "Mobilize",
164164- "For every thirty minutes of stagnation, you should have at least one minute of stimulation."
165165- ],
166166- "enabled": true
167167- },
168168- {
169169- "data": [
170170- "7 Minute Workout",
171171- "This workout packs in a full-body exercise routine in a fraction of the time. But as with any exercise, be careful. There are numerous apps to get you started."
172172- ],
173173- "enabled": true
174174- },
175175- {
176176- "data": [
177177- "Pulse",
178178- " Raise your pulse rate to 120 beats per minute for 20 straight minutes four or five times a week doing anything you enjoy. Regularly raising your heart rate results in improved cardiovascular health."
179179- ],
180180- "enabled": true
181181- },
182182- {
183183- "data": [
184184- "Take the stairs ",
185185- "Studies have shown that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging."
186186- ],
187187- "enabled": true
188188- },
189189- {
190190- "data": [
191191- "Make art",
192192- "Art therapy is known to have great mental health benefits, especially when it comes to stress management. How about writing a quick poem, taking a picture or painting something small?"
193193- ],
194194- "enabled": true
195195- },
196196- {
197197- "data": [
198198- "Declutter",
199199- "A clean space helps your focus at work and is often linked to positive emotions like happiness."
200200- ],
201201- "enabled": true
202202- },
203203- {
204204- "data": [
205205- "Lunch outside",
206206- "Nature is linked to positive emotions and decreased stress and anxiety. Whenever possible, try to take your daily lunch break outside, surrounded by some greenery."
207207- ],
208208- "enabled": true
209209- },
210210- {
211211- "data": [
212212- "Public transport",
213213- "If you use public transport regularly, you can stand instead of sitting. If it is possible, try to replace as many of your daily trips as possible with walking or cycling."
214214- ],
215215- "enabled": true
216216- },
217217- {
218218- "data": [
219219- "Yawning",
220220- "Yawning can be really helpful, as it produces tears to help moisten and lubricate the eyes."
221221- ],
222222- "enabled": true
223223- },
224224- {
225225- "data": [
226226- "Focus change",
227227- "Hold one finger close to the eye and focus on it. Slowly move the finger away, focus far into the distance and then back to the finger. Bring the finger back and focus on something far away."
228228- ],
229229- "enabled": true
230230- },
231231- {
232232- "data": [
233233- "Palming",
234234- "While seated, brace elbows on the desk and close to the desk edge. Let your weight fall forward and cup hands over eyes. Close your eyes and inhale slowly through nose and hold for few seconds. Continue deep breathing."
235235- ],
236236- "enabled": true
237237- },
238238- {
239239- "data": [
240240- "Hand squeezes",
241241- "Squeeze a pair of balled-up socks or a soft rubber ball, hold for 5 seconds. Repeat whole process a few times."
242242- ],
243243- "enabled": true
244244- },
245245- {
246246- "data": [
247247- "Slow Breathing",
248248- "Emerging research suggests potential for use of controlled slow breathing techniques as a means of optimising physiological parameters that appear to be associated with health and longevity."
249249- ],
250250- "enabled": true
251251- },
252252- {
253253- "data": [
254254- "Imaginative visualization",
255255- "Close your eyes and imagine yourself in a peaceful and calming place, such as a beach or a forest, focusing on the sights, sounds, and sensations of that environment."
256256- ],
257257- "enabled": true
258258- }
259259- ],
260260- "breakInterval": 2,
261261- "breakNotification": true,
262262- "breakNotificationInterval": 30000,
263263- "breakPostponableDurationPercent": 30,
264264- "breakPostpone": true,
265265- "breakPostponeTime": 300000,
266266- "breakPostponesLimit": 1,
267267- "breakStartSoundPlaying": false,
268268- "breakStrictMode": false,
269269- "breakWindowHeight": 0.9,
270270- "breakWindowWidth": 0.9,
271271- "checkNewVersion": true,
272272- "currentTimeInBreaks": true,
273273- "endBreakShortcut": "CmdOrCtrl+Esc",
274274- "fullscreen": false,
275275- "ideas": true,
276276- "isFirstRun": false,
277277- "language": "en",
278278- "mainColor": "#633738",
279279- "microbreak": true,
280280- "microbreakDuration": 20000,
281281- "microbreakIdeas": [
282282- {
283283- "data": "Go grab a glass of water.",
284284- "enabled": true
285285- },
286286- {
287287- "data": "Slowly look all the way left, then right.",
288288- "enabled": true
289289- },
290290- {
291291- "data": "Slowly look all the way up, then down.",
292292- "enabled": true
293293- },
294294- {
295295- "data": "Close your eyes and take few deep breaths.",
296296- "enabled": true
297297- },
298298- {
299299- "data": "Close your eyes and relax.",
300300- "enabled": true
301301- },
302302- {
303303- "data": "Stretch your legs.",
304304- "enabled": true
305305- },
306306- {
307307- "data": "Stretch your arms.",
308308- "enabled": true
309309- },
310310- {
311311- "data": "Is your sitting posture correct?",
312312- "enabled": true
313313- },
314314- {
315315- "data": "Slowly turn head to side and hold for 10 seconds.",
316316- "enabled": true
317317- },
318318- {
319319- "data": "Slowly tilt head to side and hold for 5-10 seconds.",
320320- "enabled": true
321321- },
322322- {
323323- "data": "Stand from your chair and stretch.",
324324- "enabled": true
325325- },
326326- {
327327- "data": "Refocus your eyes on an object at least 20 meters away.",
328328- "enabled": true
329329- },
330330- {
331331- "data": "Take a moment to think about something you appreciate.",
332332- "enabled": true
333333- },
334334- {
335335- "data": "Take a moment to smile at being alive.",
336336- "enabled": true
337337- },
338338- {
339339- "data": "A truly ergonomic workstation is one that you regularly push away from.",
340340- "enabled": true
341341- },
342342- {
343343- "data": "Close your eyes and count your breaths.",
344344- "enabled": true
345345- },
346346- {
347347- "data": "Close your eyes and name the things you hear.",
348348- "enabled": true
349349- },
350350- {
351351- "data": "Place your fingertips on your shoulders. Roll your shoulders forward for 10 seconds, then backward.",
352352- "enabled": true
353353- },
354354- {
355355- "data": "Raise your right arm, stretch it over your head to the left, and hold for 10 seconds. Repeat on the other side.",
356356- "enabled": true
357357- },
358358- {
359359- "data": "With your right hand, grab each finger of your left hand in turn and squeeze. Repeat on the other side.",
360360- "enabled": true
361361- },
362362- {
363363- "data": "Stand up and do a lunge. Hold for 10 seconds, then do the other leg.",
364364- "enabled": true
365365- },
366366- {
367367- "data": "Close your eyes and simply notice whatever arises in current moment, without judgement.",
368368- "enabled": true
369369- },
370370- {
371371- "data": "Focus every 20 minutes for 20 seconds on an object at 20 feet distance.",
372372- "enabled": true
373373- },
374374- {
375375- "data": "If you need help, ask for it.",
376376- "enabled": true
377377- },
378378- {
379379- "data": "Do one thing at a time.",
380380- "enabled": true
381381- },
382382- {
383383- "data": "Is your attention spent wisely?",
384384- "enabled": true
385385- },
386386- {
387387- "data": "Change your sitting posture.",
388388- "enabled": true
389389- },
390390- {
391391- "data": "Expose your eyes to natural light.",
392392- "enabled": true
393393- },
394394- {
395395- "data": "With your eyes closed, slowly and gently raise your eyes to the ceiling and back down to the floor.",
396396- "enabled": true
397397- },
398398- {
399399- "data": "With your eyes closed, slowly and gently move your eyes to the left, then slowly to the right.",
400400- "enabled": true
401401- },
402402- {
403403- "data": "Shake your hands out to get some relief.",
404404- "enabled": true
405405- },
406406- {
407407- "data": "One at a time, touch the tip of each finger to the tip of your thumb so they make an O-shape.",
408408- "enabled": true
409409- },
410410- {
411411- "data": "Make a fist and then slide your fingers up until they point toward the ceiling, like you're telling someone to stop.",
412412- "enabled": true
413413- },
414414- {
415415- "data": "Make a fist and then fan your fingers out and stretch them as far as you can.",
416416- "enabled": true
417417- },
418418- {
419419- "data": "Sit tall, arms hanging at your sides, and slowly rotate neck in one direction in a large circle.",
420420- "enabled": true
421421- },
422422- {
423423- "data": "Stand tall and slowly tilt your head toward the shoulder using the same hand until you feel a stretch.",
424424- "enabled": true
425425- },
426426- {
427427- "data": "Stand tall with your arms by your side. Squeeze your shoulder blades together and hold.",
428428- "enabled": true
429429- },
430430- {
431431- "data": "Stand tall with your arms raised along your shoulders. Move hands slightly behind your back, hold for a second and return.",
432432- "enabled": true
433433- },
434434- {
435435- "data": "Sit on the edge of your chair, twist your torso to one side and hold for 10-15 seconds. Repeat on the other side.",
436436- "enabled": true
437437- },
438438- {
439439- "data": "Stand up and put one foot on a nearby object, like a chair or step stool. Keep your knee bent and hold for 10-15 seconds. Repeat with the other foot.",
440440- "enabled": true
441441- },
442442- {
443443- "data": "Stand with your feet shoulder-width apart, lower your body down as if you were sitting back into a chair, then stand back up. Repeat several times.",
444444- "enabled": true
445445- },
446446- {
447447- "data": "Stand with you back and hands on a wall, then slowly move your arms up and down as if you were making snow angels.",
448448- "enabled": true
449449- },
450450- {
451451- "data": "Stand facing a wall and place your hands on it, then do several push-ups.",
452452- "enabled": true
453453- },
454454- {
455455- "data": "Sit on the edge of your chair and extend one leg straight out in front of you, holding for 10-15 seconds. Repeat with the other leg.",
456456- "enabled": true
457457- },
458458- {
459459- "data": "Stand facing a wall, put one foot back and the other foot forward, then lean into the wall. Repeat with the other leg.",
460460- "enabled": true
461461- },
462462- {
463463- "data": "Hold one arm straight up, then use the other arm to gently push the elbow of the first arm towards your head. Hold for 10-15 seconds. Repeat with the other arm.",
464464- "enabled": true
465465- },
466466- {
467467- "data": "Tilt your head to one side, then to the other side, and then gently tilt it forward and backward.",
468468- "enabled": true
469469- },
470470- {
471471- "data": "Reach one arm across your chest, hold onto the elbow with the other hand, and gently pull it in towards your chest. Repeat with the other arm.",
472472- "enabled": true
473473- },
474474- {
475475- "data": "Stand up, put one foot on a nearby object, like a chair or step stool, and reach down to touch your toes. Repeat with the other leg.",
476476- "enabled": true
477477- },
478478- {
479479- "data": "Stand in a doorway and place one arm on each side of the doorway, then gently lean forward until you feel a stretch in your chest.",
480480- "enabled": true
481481- },
482482- {
483483- "data": "Sit on the edge of a chair or on the floor, and place the soles of your feet together, gently pressing down with your elbows to stretch your inner thighs.",
484484- "enabled": true
485485- }
486486- ],
487487- "microbreakInterval": 2400000,
488488- "microbreakNotification": true,
489489- "microbreakNotificationInterval": 10000,
490490- "microbreakPostponableDurationPercent": 30,
491491- "microbreakPostpone": true,
492492- "microbreakPostponeTime": 120000,
493493- "microbreakPostponesLimit": 1,
494494- "microbreakStartSoundPlaying": false,
495495- "microbreakStrictMode": false,
496496- "miniBreakAudio": "reverie",
497497- "miniBreakColor": "#633738",
498498- "monitorDnd": true,
499499- "morningHour": 7,
500500- "naturalBreaks": true,
501501- "naturalBreaksInactivityResetTime": 300000,
502502- "notifyNewVersion": true,
503503- "opacity": 0.75,
504504- "pauseBreaksToggleShortcut": "",
505505- "pauseForSuspendOrLock": true,
506506- "posLatitude": 42.37,
507507- "posLongitude": 71.1,
508508- "resetBreaksShortcut": "",
509509- "screen": "primary",
510510- "showBreaksAsRegularWindows": false,
511511- "showTrayIcon": true,
512512- "silentNotifications": false,
513513- "skipToNextLongBreakShortcut": "",
514514- "skipToNextMiniBreakShortcut": "",
515515- "skipToNextScheduledBreakShortcut": "",
516516- "themeSource": "system",
517517- "timeToBreakInTray": false,
518518- "transparentMode": true,
519519- "useIdeasFromSettings": false,
520520- "useMonochromeInvertedTrayIcon": false,
521521- "useMonochromeTrayIcon": true,
522522- "volume": 0.8
22+ "microbreakDuration": 20000,
33+ "microbreakInterval": 2400000,
44+ "breakDuration": 300000,
55+ "breakInterval": 2,
66+ "breakNotification": true,
77+ "microbreakNotification": true,
88+ "breakNotificationInterval": 30000,
99+ "microbreakNotificationInterval": 10000,
1010+ "microbreak": true,
1111+ "break": true,
1212+ "microbreakStrictMode": false,
1313+ "breakStrictMode": false,
1414+ "morningHour": 8,
1515+ "microbreakPostpone": true,
1616+ "breakPostpone": true,
1717+ "microbreakPostponeTime": 120000,
1818+ "breakPostponeTime": 300000,
1919+ "microbreakPostponesLimit": 1,
2020+ "microbreakPostponableDurationPercent": 30,
2121+ "breakPostponesLimit": 1,
2222+ "breakPostponableDurationPercent": 30,
2323+ "mainColor": "#633738",
2424+ "miniBreakColor": "#633738",
2525+ "transparentMode": true,
2626+ "opacity": 0.9,
2727+ "audio": "reverie",
2828+ "miniBreakAudio": "reverie",
2929+ "volume": 0.8,
3030+ "fullscreen": false,
3131+ "ideas": true,
3232+ "naturalBreaks": true,
3333+ "naturalBreaksInactivityResetTime": 300000,
3434+ "allScreens": true,
3535+ "useIdeasFromSettings": false,
3636+ "language": "en",
3737+ "notifyNewVersion": true,
3838+ "isFirstRun": false,
3939+ "posLatitude": 42.37,
4040+ "posLongitude": 71.1,
4141+ "useMonochromeTrayIcon": true,
4242+ "useMonochromeInvertedTrayIcon": true,
4343+ "silentNotifications": false,
4444+ "monitorDnd": true,
4545+ "microbreakStartSoundPlaying": false,
4646+ "breakStartSoundPlaying": false,
4747+ "themeSource": "system",
4848+ "endBreakShortcut": "Super+Esc",
4949+ "breakWindowWidth": 0.9,
5050+ "breakWindowHeight": 0.9,
5151+ "checkNewVersion": true,
5252+ "breakIdeas": [
5353+ {
5454+ "data": [
5555+ "Not alone",
5656+ "Do you find it hard to take a break alone? Try to do it with a co-worker. Aside from making it easier to stick to breaks, you will have a chance to get to know them better. Taking breaks together increases productivity."
5757+ ],
5858+ "enabled": true
5959+ },
6060+ {
6161+ "data": [
6262+ "Step away",
6363+ "Do you ever notice how your brain can figure things out by itself? All it takes is to step away from the computer and take a break to think about something totally unrelated."
6464+ ],
6565+ "enabled": true
6666+ },
6767+ {
6868+ "data": [
6969+ "Microbreaks",
7070+ "Rest is a key component in ensuring the performance of the musculoskeletal system. Frequent breaks can decrease the duration of a task and help lower the exposure to ergonomic injury risk."
7171+ ],
7272+ "enabled": true
7373+ },
7474+ {
7575+ "data": [
7676+ "Meditation",
7777+ "Research studies suggest that mindfulness-based exercises help decrease anxiety, depression, stress, and pain, and help improve general health, mental health, and quality of life. Not sure how to start? There are numerous apps to help you out."
7878+ ],
7979+ "enabled": true
8080+ },
8181+ {
8282+ "data": [
8383+ "Blink",
8484+ "Looking at screens for a long time causes you to blink less, thus exposing your eyes to the air. Blink rapidly for a few seconds to refresh the tear film and clear dust from the eye surface."
8585+ ],
8686+ "enabled": true
8787+ },
8888+ {
8989+ "data": [
9090+ "Ergonomics",
9191+ "Improper height and angle of the keyboard, mouse, monitor or working surface can cause health problems. Take some time to read about desk ergonomics."
9292+ ],
9393+ "enabled": true
9494+ },
9595+ {
9696+ "data": [
9797+ "Move",
9898+ "There are a lot of ways you can exercise within your office. Try marching in place or doing desk push-ups."
9999+ ],
100100+ "enabled": true
101101+ },
102102+ {
103103+ "data": [
104104+ "Change",
105105+ "Do you have a stability ball or standing work desk? Consider replacing your desk chair with them for a while."
106106+ ],
107107+ "enabled": true
108108+ },
109109+ {
110110+ "data": [
111111+ "Notice",
112112+ "Are you daydreaming or having trouble focusing? It is a sign that you need to take a break."
113113+ ],
114114+ "enabled": true
115115+ },
116116+ {
117117+ "data": [
118118+ "Tech",
119119+ "How about taking a no-tech walk?"
120120+ ],
121121+ "enabled": true
122122+ },
123123+ {
124124+ "data": [
125125+ "Metabolism",
126126+ "Emerging research shows that sitting for long periods of time contributes to risk of metabolic syndrome, heart attack and stroke risk and overall death risk, among others. Taking regular walking breaks can help your circulation, working to counteract some of those problems."
127127+ ],
128128+ "enabled": true
129129+ },
130130+ {
131131+ "data": [
132132+ "Active Meetings",
133133+ "How about moving meetings from the conference room to the concourse? Walking not only burns calories but it may even foster a sense of collaboration."
134134+ ],
135135+ "enabled": true
136136+ },
137137+ {
138138+ "data": [
139139+ "Fruit",
140140+ "Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness."
141141+ ],
142142+ "enabled": true
143143+ },
144144+ {
145145+ "data": [
146146+ "Bathrooms",
147147+ "Walk to the farthest bathroom in the worksite facility when going to the restroom."
148148+ ],
149149+ "enabled": true
150150+ },
151151+ {
152152+ "data": [
153153+ "Coffee break",
154154+ "Going on coffee break? Consider doing a 5-minute walk every time you go for one."
155155+ ],
156156+ "enabled": true
157157+ },
158158+ {
159159+ "data": [
160160+ "Colleagues",
161161+ "Do not email or message office colleagues, walk to their desks to communicate with them."
162162+ ],
163163+ "enabled": true
164164+ },
165165+ {
166166+ "data": [
167167+ "Learning",
168168+ "In a study of healthy volunteers, NIH researchers found that taking short breaks, early and often, may help our brains learn new skills."
169169+ ],
170170+ "enabled": true
171171+ },
172172+ {
173173+ "data": [
174174+ "Exercise",
175175+ "Evidence suggests small amounts of regular exercise can bring dramatic health benefits, including measurably reducing stress."
176176+ ],
177177+ "enabled": true
178178+ },
179179+ {
180180+ "data": [
181181+ "Repeat",
182182+ "Have you found your stretch-ly-routine? Do not forget to repeat it for more than once to better fight effects of prolonged sitting."
183183+ ],
184184+ "enabled": true
185185+ },
186186+ {
187187+ "data": [
188188+ "Wrist and forearm",
189189+ "Extend your arms with the palms facing towards you, then slowly rotate the hands four times clockwise, then four times counter-clockwise."
190190+ ],
191191+ "enabled": true
192192+ },
193193+ {
194194+ "data": [
195195+ "Back stretching",
196196+ "Join your hands behind your head, then lift them together up above your head ending with your palms facing upward."
197197+ ],
198198+ "enabled": true
199199+ },
200200+ {
201201+ "data": [
202202+ "Mobilize",
203203+ "For every thirty minutes of stagnation, you should have at least one minute of stimulation."
204204+ ],
205205+ "enabled": true
206206+ },
207207+ {
208208+ "data": [
209209+ "7 Minute Workout",
210210+ "This workout packs in a full-body exercise routine in a fraction of the time. But as with any exercise, be careful. There are numerous apps to get you started."
211211+ ],
212212+ "enabled": true
213213+ },
214214+ {
215215+ "data": [
216216+ "Pulse",
217217+ " Raise your pulse rate to 120 beats per minute for 20 straight minutes four or five times a week doing anything you enjoy. Regularly raising your heart rate results in improved cardiovascular health."
218218+ ],
219219+ "enabled": true
220220+ },
221221+ {
222222+ "data": [
223223+ "Take the stairs ",
224224+ "Studies have shown that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging."
225225+ ],
226226+ "enabled": true
227227+ },
228228+ {
229229+ "data": [
230230+ "Make art",
231231+ "Art therapy is known to have great mental health benefits, especially when it comes to stress management. How about writing a quick poem, taking a picture or painting something small?"
232232+ ],
233233+ "enabled": true
234234+ },
235235+ {
236236+ "data": [
237237+ "Declutter",
238238+ "A clean space helps your focus at work and is often linked to positive emotions like happiness."
239239+ ],
240240+ "enabled": true
241241+ },
242242+ {
243243+ "data": [
244244+ "Lunch outside",
245245+ "Nature is linked to positive emotions and decreased stress and anxiety. Whenever possible, try to take your daily lunch break outside, surrounded by some greenery."
246246+ ],
247247+ "enabled": true
248248+ },
249249+ {
250250+ "data": [
251251+ "Public transport",
252252+ "If you use public transport regularly, you can stand instead of sitting. If it is possible, try to replace as many of your daily trips as possible with walking or cycling."
253253+ ],
254254+ "enabled": true
255255+ },
256256+ {
257257+ "data": [
258258+ "Yawning",
259259+ "Yawning can be really helpful, as it produces tears to help moisten and lubricate the eyes."
260260+ ],
261261+ "enabled": true
262262+ },
263263+ {
264264+ "data": [
265265+ "Focus change",
266266+ "Hold one finger close to the eye and focus on it. Slowly move the finger away, focus far into the distance and then back to the finger. Bring the finger back and focus on something far away."
267267+ ],
268268+ "enabled": true
269269+ },
270270+ {
271271+ "data": [
272272+ "Palming",
273273+ "While seated, brace elbows on the desk and close to the desk edge. Let your weight fall forward and cup hands over eyes. Close your eyes and inhale slowly through nose and hold for few seconds. Continue deep breathing."
274274+ ],
275275+ "enabled": true
276276+ },
277277+ {
278278+ "data": [
279279+ "Hand squeezes",
280280+ "Squeeze a pair of balled-up socks or a soft rubber ball, hold for 5 seconds. Repeat whole process a few times."
281281+ ],
282282+ "enabled": true
283283+ },
284284+ {
285285+ "data": [
286286+ "Slow Breathing",
287287+ "Emerging research suggests potential for use of controlled slow breathing techniques as a means of optimising physiological parameters that appear to be associated with health and longevity."
288288+ ],
289289+ "enabled": true
290290+ },
291291+ {
292292+ "data": [
293293+ "Imaginative visualization",
294294+ "Close your eyes and imagine yourself in a peaceful and calming place, such as a beach or a forest, focusing on the sights, sounds, and sensations of that environment."
295295+ ],
296296+ "enabled": true
297297+ }
298298+ ],
299299+ "microbreakIdeas": [
300300+ {
301301+ "data": "Go grab a glass of water.",
302302+ "enabled": true
303303+ },
304304+ {
305305+ "data": "Slowly look all the way left, then right.",
306306+ "enabled": true
307307+ },
308308+ {
309309+ "data": "Slowly look all the way up, then down.",
310310+ "enabled": true
311311+ },
312312+ {
313313+ "data": "Close your eyes and take few deep breaths.",
314314+ "enabled": true
315315+ },
316316+ {
317317+ "data": "Close your eyes and relax.",
318318+ "enabled": true
319319+ },
320320+ {
321321+ "data": "Stretch your legs.",
322322+ "enabled": true
323323+ },
324324+ {
325325+ "data": "Stretch your arms.",
326326+ "enabled": true
327327+ },
328328+ {
329329+ "data": "Is your sitting posture correct?",
330330+ "enabled": true
331331+ },
332332+ {
333333+ "data": "Slowly turn head to side and hold for 10 seconds.",
334334+ "enabled": true
335335+ },
336336+ {
337337+ "data": "Slowly tilt head to side and hold for 5-10 seconds.",
338338+ "enabled": true
339339+ },
340340+ {
341341+ "data": "Stand from your chair and stretch.",
342342+ "enabled": true
343343+ },
344344+ {
345345+ "data": "Refocus your eyes on an object at least 20 meters away.",
346346+ "enabled": true
347347+ },
348348+ {
349349+ "data": "Take a moment to think about something you appreciate.",
350350+ "enabled": true
351351+ },
352352+ {
353353+ "data": "Take a moment to smile at being alive.",
354354+ "enabled": true
355355+ },
356356+ {
357357+ "data": "A truly ergonomic workstation is one that you regularly push away from.",
358358+ "enabled": true
359359+ },
360360+ {
361361+ "data": "Close your eyes and count your breaths.",
362362+ "enabled": true
363363+ },
364364+ {
365365+ "data": "Close your eyes and name the things you hear.",
366366+ "enabled": true
367367+ },
368368+ {
369369+ "data": "Place your fingertips on your shoulders. Roll your shoulders forward for 10 seconds, then backward.",
370370+ "enabled": true
371371+ },
372372+ {
373373+ "data": "Raise your right arm, stretch it over your head to the left, and hold for 10 seconds. Repeat on the other side.",
374374+ "enabled": true
375375+ },
376376+ {
377377+ "data": "With your right hand, grab each finger of your left hand in turn and squeeze. Repeat on the other side.",
378378+ "enabled": true
379379+ },
380380+ {
381381+ "data": "Stand up and do a lunge. Hold for 10 seconds, then do the other leg.",
382382+ "enabled": true
383383+ },
384384+ {
385385+ "data": "Close your eyes and simply notice whatever arises in current moment, without judgement.",
386386+ "enabled": true
387387+ },
388388+ {
389389+ "data": "Focus every 20 minutes for 20 seconds on an object at 20 feet distance.",
390390+ "enabled": true
391391+ },
392392+ {
393393+ "data": "If you need help, ask for it.",
394394+ "enabled": true
395395+ },
396396+ {
397397+ "data": "Do one thing at a time.",
398398+ "enabled": true
399399+ },
400400+ {
401401+ "data": "Is your attention spent wisely?",
402402+ "enabled": true
403403+ },
404404+ {
405405+ "data": "Change your sitting posture.",
406406+ "enabled": true
407407+ },
408408+ {
409409+ "data": "Expose your eyes to natural light.",
410410+ "enabled": true
411411+ },
412412+ {
413413+ "data": "With your eyes closed, slowly and gently raise your eyes to the ceiling and back down to the floor.",
414414+ "enabled": true
415415+ },
416416+ {
417417+ "data": "With your eyes closed, slowly and gently move your eyes to the left, then slowly to the right.",
418418+ "enabled": true
419419+ },
420420+ {
421421+ "data": "Shake your hands out to get some relief.",
422422+ "enabled": true
423423+ },
424424+ {
425425+ "data": "One at a time, touch the tip of each finger to the tip of your thumb so they make an O-shape.",
426426+ "enabled": true
427427+ },
428428+ {
429429+ "data": "Make a fist and then slide your fingers up until they point toward the ceiling, like you're telling someone to stop.",
430430+ "enabled": true
431431+ },
432432+ {
433433+ "data": "Make a fist and then fan your fingers out and stretch them as far as you can.",
434434+ "enabled": true
435435+ },
436436+ {
437437+ "data": "Sit tall, arms hanging at your sides, and slowly rotate neck in one direction in a large circle.",
438438+ "enabled": true
439439+ },
440440+ {
441441+ "data": "Stand tall and slowly tilt your head toward the shoulder using the same hand until you feel a stretch.",
442442+ "enabled": true
443443+ },
444444+ {
445445+ "data": "Stand tall with your arms by your side. Squeeze your shoulder blades together and hold.",
446446+ "enabled": true
447447+ },
448448+ {
449449+ "data": "Stand tall with your arms raised along your shoulders. Move hands slightly behind your back, hold for a second and return.",
450450+ "enabled": true
451451+ },
452452+ {
453453+ "data": "Sit on the edge of your chair, twist your torso to one side and hold for 10-15 seconds. Repeat on the other side.",
454454+ "enabled": true
455455+ },
456456+ {
457457+ "data": "Stand up and put one foot on a nearby object, like a chair or step stool. Keep your knee bent and hold for 10-15 seconds. Repeat with the other foot.",
458458+ "enabled": true
459459+ },
460460+ {
461461+ "data": "Stand with your feet shoulder-width apart, lower your body down as if you were sitting back into a chair, then stand back up. Repeat several times.",
462462+ "enabled": true
463463+ },
464464+ {
465465+ "data": "Stand with you back and hands on a wall, then slowly move your arms up and down as if you were making snow angels.",
466466+ "enabled": true
467467+ },
468468+ {
469469+ "data": "Stand facing a wall and place your hands on it, then do several push-ups.",
470470+ "enabled": true
471471+ },
472472+ {
473473+ "data": "Sit on the edge of your chair and extend one leg straight out in front of you, holding for 10-15 seconds. Repeat with the other leg.",
474474+ "enabled": true
475475+ },
476476+ {
477477+ "data": "Stand facing a wall, put one foot back and the other foot forward, then lean into the wall. Repeat with the other leg.",
478478+ "enabled": true
479479+ },
480480+ {
481481+ "data": "Hold one arm straight up, then use the other arm to gently push the elbow of the first arm towards your head. Hold for 10-15 seconds. Repeat with the other arm.",
482482+ "enabled": true
483483+ },
484484+ {
485485+ "data": "Tilt your head to one side, then to the other side, and then gently tilt it forward and backward.",
486486+ "enabled": true
487487+ },
488488+ {
489489+ "data": "Reach one arm across your chest, hold onto the elbow with the other hand, and gently pull it in towards your chest. Repeat with the other arm.",
490490+ "enabled": true
491491+ },
492492+ {
493493+ "data": "Stand up, put one foot on a nearby object, like a chair or step stool, and reach down to touch your toes. Repeat with the other leg.",
494494+ "enabled": true
495495+ },
496496+ {
497497+ "data": "Stand in a doorway and place one arm on each side of the doorway, then gently lean forward until you feel a stretch in your chest.",
498498+ "enabled": true
499499+ },
500500+ {
501501+ "data": "Sit on the edge of a chair or on the floor, and place the soles of your feet together, gently pressing down with your elbows to stretch your inner thighs.",
502502+ "enabled": true
503503+ }
504504+ ],
505505+ "showBreaksAsRegularWindows": false,
506506+ "appExclusions": [],
507507+ "appExclusionsCheckInterval": 1000,
508508+ "pauseForSuspendOrLock": true,
509509+ "pauseBreaksToggleShortcut": "",
510510+ "pauseBreaksFor30MinutesShortcut": "",
511511+ "pauseBreaksFor1HourShortcut": "",
512512+ "pauseBreaksFor2HoursShortcut": "",
513513+ "pauseBreaksFor5HoursShortcut": "",
514514+ "pauseBreaksUntilMorningShortcut": "",
515515+ "screen": "primary",
516516+ "timeToBreakInTray": false,
517517+ "currentTimeInBreaks": true,
518518+ "showTrayIcon": true,
519519+ "skipToNextScheduledBreakShortcut": "",
520520+ "skipToNextMiniBreakShortcut": "",
521521+ "skipToNextLongBreakShortcut": "",
522522+ "resetBreaksShortcut": "",
523523+ "showBreakActionsInStrictMode": false,
524524+ "__internal__": {
525525+ "migrations": {
526526+ "version": "1.16.0"
527527+ }
528528+ }
523529}
+3
.vimrc
···1111set matchpairs+=<:>
1212set wrapmargin=0
13131414+" TBD if this is exactly what I want, but it seems better so far...
1515+set selection=old
1616+1417set autoindent
1518filetype plugin indent on
1619