I think any scientist should able to convey at least the high level concepts that they’re working on at the level that a smart 12th-grader can follow. If you can’t do that, I think that’s a sign that you’re probably not thinking about your work very clearly. Being able to distill things and context-switch back to a birds-eye view of your work is critical for knowing what direction you’re heading in.
(I say this from the perspective of a climate scientist - our field has a pretty active public/lay conversation and lots of science comma, but I think the concept still applies to other sciences, and social sciences.)
Wednesday. I’ve been doing that for years. It’s nice because it feels relaxing and still part of the work week, so still productive.
I can usually swap it for a Monday or Friday with a week or so’s notice, if I want to take a long weekend some time.
Also I get more public holidays than if I took Monday off.