4-Day Work Week: 6 Tips To Survive a 10-hour Work Day

As more companies embrace the 4-day work week, employees are enjoying the perks of extra rest days, improved flexibility, and greater work-life balance. The idea of working four 10-hour days instead of the traditional 9-to-5 schedule has become a rising trend in many industries—and for good reason.

However, like any major shift, it comes with both opportunities and challenges. While the added day off is appealing, longer workdays can take a toll on physical health, mental well-being, and productivity if not managed properly.

The key to making this new schedule work? Smart planning, self-care, and building habits that support productivity without leading to burnout. Below are six tips (plus a bonus!) to help you survive and thrive in a 4-day work week.

1. Wake Up Early and Own Your Mornings

Longer workdays mean less time after hours for personal errands, workouts, or chores. Waking up early can help reclaim that time without compromising rest.

Start your day with purpose by completing simple tasks—whether it's prepping lunch, doing a quick workout, or tidying up. Morning productivity creates momentum that carries into your workday and gives you a sense of control, which is crucial when working extended hours.

2. Establish a Calming Evening Routine

After 10 hours of work, you deserve more than just collapsing into bed.

Create a wind-down ritual that helps you disconnect and recharge. Whether it's reading, journaling, stretching, or a hot bath—give your body and mind the space to transition from work mode to rest mode. This will improve your sleep and prevent cumulative stress.

3. Take Breaks That Actually Recharge You

Breaks are not just for eating—they’re for resetting.

Instead of checking emails or scrolling social media, step away from your screen and take a proper mental break. Try stretching, going for a short walk, or listening to calming music. These activities lower stress levels and improve focus, helping you return to your tasks refreshed and alert.

4. Work Smarter With a Daily Task Checklist

In a compressed work week, prioritization is everything.

Start each day with a list of realistic, goal-oriented tasks. Tackle the quick wins first to build momentum, then address more complex work once you’re in the zone. Not only does this help avoid leaving tasks unfinished, but it also reduces end-of-week pressure and anxiety.

Tip: Use productivity methods like the Eisenhower Matrix or Time Blocking to organize your 10-hour day effectively.

5. Move, Stretch, and Stand Throughout the Day

Sitting for 10 hours straight isn’t just uncomfortable—it’s harmful. Prolonged sitting has been linked to chronic back pain, poor circulation, and even cardiovascular issues.

Incorporate movement into your workday by using a standing desk or sit-stand converter. Standing desks encourage better posture, boost circulation, and help keep your energy up during long shifts.

Pair it with a wobble chair to add active movement and engage your core. These chairs support a “perch” position that keeps you semi-upright—ideal for micro-breaks without fully sitting down.

💡 At AnthroDesk, we offer ergonomic solutions designed for modern workstyles—especially those navigating longer hours.

6. Eliminate Unnecessary Distractions

Distractions may seem harmless, but they steal time and disrupt deep focus—two things you can’t afford in a compressed workweek.

Silence notifications, use “Do Not Disturb” settings, or even activate Airplane Mode during focus blocks. Schedule time for personal browsing during breaks, but protect your peak hours from interruptions.

Remember, the fewer distractions you have, the more work you complete—and the less likely you'll need to log extra hours on your “day off.”

Bonus Tip: Keep the Bigger Picture in Mind

A 4-day work week may seem like a dream scenario, but it’s still a significant adjustment. Long days require sustainable routines, realistic expectations, and a firm commitment to mental and physical well-being.

If you’re feeling overwhelmed, give yourself grace. Focus on progress, not perfection. With the right strategies in place, the 4-day work week can boost productivity, reduce burnout, and even enhance your personal life.

Final Thoughts

Thriving in a 4-day, 10-hour work week isn’t about pushing harder—it’s about working smarter, prioritizing well-being, and leveraging the right tools.

From waking up early and setting boundaries to investing in ergonomics like standing desks and wobble chairs, every small habit contributes to a more productive and balanced workday.

So, make time for breaks, move your body, and don’t forget to enjoy that extra day off—you’ve earned it.