RSIBreak supports two different types of break: “Tiny breaks” and “Big breaks”. The usual way to use these is to take frequent tiny breaks, and occasional big breaks. For example, a break of 20 seconds every 20 minutes (the tiny break), and a longer break of 2 minutes every hour (the big break).
It is no use to set up intervals which are irritating. Those will, by definition, get on your nerves and you will be more likely to hit Esc – or any other key you have setup on the During Breaks page – to skip the break.
If you find that you are often skipping breaks, you could decide to disable the shortcut and hide the minimize button. Remember, you choose how strictly to follow the break sequence.