The best way to stay focused is to take regular breaks. Your pain regulation system allows you to concentrate uninterrupted. You need to keep giving it a chance to rest and recover.

›  Plan your breaks systematically and stick to them – especially if you want to get a lot done.

›  Interrupt your sitting posture at regular intervals. Stand up, move around, pandiculate (yawn and stretch like a cat!) Use your breaks to drink something, open a window or just take calming breaths in and out. Having a good yawn can help you recharge too.

Don't overdo it. Listen to your body's signals. Neck pain can be a sign that you've been sitting too long and need a break. Be aware of the ways your body is telling you it's time to relax.

In addition to regular micro-breaks, longer, systematic relaxation phases are ideal to combat tension headaches. Schedule your weekly routine to include dedicated periods of relaxation. If you have a hard time relaxing, don’t worry. This is something you can learn. There are special relaxation techniques that are easy to practice.

› Jacobson’s progressive muscle relaxation technique has had very good results. Find your how-to guide here/ hier.

Find out what you need for a restful night's sleep. Wind down for half an hour before going to bed. Turn off your phone and take some me-time. Consider establishing an evening ritual that prepares you for bed. Don't go straight from your desk to bed. Allow your body and mind to wind down – even if it means going to bed a little later.

› How many hours of sleep do you need to feel refreshed in the morning? 7 hours is a good rule of thumb.

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Try to schedule time for meals. It automatically gives you a break and helps your brain stay productive. Three meals and two snacks a day are ideal.

Complex carbs are the best energy source for the brain. Choose whole grains and potatoes to get your supply.

› If you can't make it to the dining hall for a relaxed lunch, prepare a packed lunch with your favorite healthy foods.

Try to make time for a short break while you eat.

Remember to drink enough. A daily fluid intake of 2–3 liters is recommended. Water and other unsweetened beverages are best.

› Use caffeinated and alcoholic beverages in moderation.

› Drinking something in the morning is especially important, so don’t forget.

› If dining hall/kiosk prices are too high, bring your own drinks from home.