Learning to work with breaks?

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One of the things I struggle with most with my executive function is switching between tasks; it takes me forever to stop or start what I'm doing or to switch my brain to a different mode. But if I do some kind of work where I get over-focused (something like drawing, for example) I can get really burned out, and sometimes muscles in my arms get really sore and I don't notice until much later. I've heard that you need to take breaks every half an hour or so, but I've never been able to put that into practice.

Does anyone have any tips/tricks for taking breaks when they're working on something?

an alarm

timers help
having a visual timer you can see counting down you can prepare to switch task in advance