Use natural stopping points
End of a section, completed problem set or scheduled timer can provide a clean point to pause.
Change visual distance
Looking away from the screen, standing or moving briefly can give your eyes and body a different task.
Protect real rest
Not every hour outside work needs to become self-improvement. Sleep, meals, recreation and social time are part of a sustainable schedule.
This site discusses planning and work habits, not medical treatment or diagnosis. Persistent attention, sleep, stress, or health concerns deserve support from a qualified adult or health professional rather than a productivity hack.