Couldn't agree more but I think some people need a prescribed system, because they find it hard to listen to their own intuition. Following your intuition is optimal however, because we're all different.
I want to add one point, which is related to your final points: we all need to move regularly for health. Getting up and running up and down the stairs, round the block, or round the room is essential. It actually improves concentration too. Unlike conversational interruptions, intermittant bursts of exercise don't make you forget where you where, instead they help prevent tunnel-vision and allow your mind to zoom-out briefly to ensure you're going in the right overall direction.
Haha, you and I must have drastically different intuitions. My intuition will cause me to see a "5% battery warning", think to myself "OK, I have a few minutes I will finish this line of code and then plug it in" and then proceed to code for 10 minutes until my laptop dies or I see the 1% warning and remember that I need to find a charger. This happens multiple times a week.
Totally agree on using short breaks for exercise or walks though. I usually continue thinking about work on them, but the change of environment can be helpful if in a rut.
I want to add one point, which is related to your final points: we all need to move regularly for health. Getting up and running up and down the stairs, round the block, or round the room is essential. It actually improves concentration too. Unlike conversational interruptions, intermittant bursts of exercise don't make you forget where you where, instead they help prevent tunnel-vision and allow your mind to zoom-out briefly to ensure you're going in the right overall direction.