Since several years ago I was starting to have health issues that if I sat still for too long my eyes/arms/legs/waist would feel pain, sometimes fiercely. So I set a timer to remind me to stop staring at the monitor and stand up to do some light exercise, at first the timer was 40 minutes and in recent years it became 20 minutes as my body wears. So now my work is interrupted every 20 minutes, at first the timer was…
I suspect the physical exercise is key to your effectiveness there. There’s a big difference between a pause for a stretch and a pause for a message about an entirely different workstream.
Not all interruptions are created equal.