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Probably the most important part:

"Scrolling through social media does not count as rest—you need to take a break from devices."

I think most people understand breaks are important, but that break is spent on the news/Instagram/reddit/Hacker news

Surprise! Also why 95% of my time there i don't use my phone on transport or while waiting for an appointment etc.
From my own personal anecdote source, I've done some of my best and deepest documentation or architectural work from home. Usually in a work-mode of writing or refining text for 10 - 20 minutes and then wandering around the flat with a cup of coffee. Or sitting on the balcony looking at clouds. Or doing dishes or straightening out something simple. Just letting the mind float while some magpies yell at a pidgeon or something is conductive to thorough thought.
I am almost not able to get anything done during the day anymore. My routine is going to bed super-early, waking up at 2-3AM, and doing deep-focus work then. Of course I have to crash later, but that effectively gives me two "mornings".
My unstructured 5 minute break has turned into an entire day please help.
Any unstructured 5 minute break enhances productivity if there is a cigarette involved.