Most coders I know have had occasional run ins with a rabbit hole where several days of their life got sucked into a single drawn out coding session with little breaks besides food, and had some of the most productive few days of their lives doing that.
If you need me to do a three day sprint, I'm going to accomplish the most without any breaks and with very sporadic sleep. (typically when doing a multi day session my sleep happens 30-120 minutes at a time, usually immediately following me hitting a difficult problem that requires intense rumination)
I would much rather code for 3 days non stop and then take a 4 day break doing some outdoors activity. I think the "business hours" schedule is fantastic for meetings to discuss but terrible for creative work.
The catch is than in many positions, one needs to blend these 2 modes of operation. Some collaboration, some deep work. Unless there's support throughout the organization, what ends up suffering is the deep work.
The problem is also that meetings and answering emails is much easier than deep work and therefore they are highly attractive procrastination pastimes.
Ugh. I find them incredibly draining. While if I can actually code for a few hours uninterrupted (this includes self interruption), I find I have so much more energy. Maybe it's the self congratulatory mind manipulation I play on myself when I'm productive. On the other hand, meetings that I have little stake in just exhaust me and derail my ability to focus for the entire day. This may be an ADHD thing though.
If you need me to do a three day sprint, I'm going to accomplish the most without any breaks and with very sporadic sleep. (typically when doing a multi day session my sleep happens 30-120 minutes at a time, usually immediately following me hitting a difficult problem that requires intense rumination)