The glass first

The pair handles the morning. The flat hour needs one more thing, because the flat hour is where the stand-in lives and the stand-in is the reach.

The moment. Somewhere after lunch you'll notice the heaviness, the dull head, the urge to get up and go to the machine or the tin. That moment is the trigger, and the good news is that you already notice it, because it's the moment you currently act on.

The glass. Before anything else, a glass of water. Not instead of anything, before. You drink it where you are, or you get up and get it, which is the same walk you were about to make to the coffee.

The ten minutes. Then you wait ten minutes and do whatever you were doing. Ten minutes is long enough for the water to do the small thing it does and for the wanting to change shape if it was going to.

Then. If you still want the coffee, have the coffee. If you still want the biscuit, have the biscuit. The glass first isn't a rule against the stand-in. It's a rule about order. Water, then whatever. What you'll find, I'd guess, is that on a fair number of afternoons the whatever gets forgotten, and on the rest you have it and the afternoon is still better than it was, because the dryness has been dealt with and the coffee is only having to do its own job.

The second flat hour. Some people get one at eleven as well, before lunch. Same thing. Glass, ten minutes, then.

The honest objection is that ten minutes is an age when you're heavy and the tin is there. It is. But you were going to spend a minute walking to the machine and three minutes waiting for it, and ten minutes doing your work with a glass of water inside you is not a hardship, it's an afternoon. Try it for a week and compare the three o'clocks.