How to boost your productivity with your biological clock

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Productivity can be improved in different ways. For example, make thoughtful plans, delegate, discard unnecessary things, watch motivational videos before an important task. Or you can turn to physiology and use the already existing features of our body – its biological clock. What is it, how they affect performance, and how to apply it – read this article.

 

What are ultradian rhythms and what does productivity have to do with it?

As you know, the so-called biological clock operates in our body, which is responsible for the cyclical work of various organs and systems. The most important and visible are the circadian (or diurnal) rhythms, which are associated with the change of day and night. There are also monthly, annual and even multi-year cycles. However, we are interested in the shortest-term – ultradian rhythms – these are 90-120 minute intervals that are caused by a change in the electrical activity of the brain, and they largely determine your productivity during the day.

Some cycles may be characterized by a high level of brain activity, others by a lower level. In total, there are approximately three patterns:

  1. productivity peaks – when you feel the maximum burst of energy
  2. plateau – something in the middle where the level of performance stays the same
  3. recessions – brain activity at this time is minimal

Ultradian rhythms are quite an individual thing. The crudest illustration of this is the division of people into "larks" и "owls". However, the real situation is much more interesting. You will most likely have several productivity peaks at different times of the day, and there could be many more such chronotypes.

Aligning your chart with ultradian rhythms is a powerful way to increase your efficiency. Leave the most complex, labor-intensive and creative tasks at the peak of productivity, routine tasks on a plateau, and use the downturns for relaxation.

 

How to Increase Productivity with Ultradian Rhythms

Of course, the easiest way is to declare yourself a "night owl" or "lark" and continue to work as you are used to. But since we're getting into the depths of productivity science, let's take a more systematic approach. And here's what you need to do.

 

Explore Your Ultradian Rhythms

Collect the most complete data on your performance at different times of the day. Every hour during the day, rate your level of focus, energy, and enthusiasm on a five-point scale. Since other factors may also influence you, write down in notes anything that you think contributes to your condition.

After about a week of such analysis, you will be able to notice certain patterns in the collected data. You'll find peaks in your productivity, plateaus when your productivity doesn't change, and dips when you feel tired and demotivated. To ensure the reliability of the study, observe yourself for at least two weeks. This will eliminate the influence of other factors, such as exposure to the environment or other people.

How to boost your productivity with your biological clock

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Process the data

Now you need to apply the identified patterns to your daily schedule.

Here's how it might look:

  • 8:00. Your research shows that you experience a significant surge of energy during this time. Dedicate this period to some important and difficult work – only about an hour and a half.
  • 9:30. Productivity declines, and here you find a plateau. It's time to slow down and do something easier, like parsing email.
  • 11:00. At this point, according to your data, brain activity is minimal. Now you can relax, eat a second breakfast or chat with friends. Of course, you cannot rest for an entire hour and a half. Therefore, leave the remaining time for some low-intensity work.

This is roughly how you should schedule your entire day.

 

Get Ready for Peak Productivity

So, it's 8:00 AM, the start of your peak productivity cycle. Does this mean that you should sit down at the table, turn on the computer, check with the boss, open the necessary files, and finally get down to business?

Not! You should not waste your most valuable time on all these little things. Spend it doing complex tasks, finding creative solutions, and not turning on the computer. Start a little early and do all the prep work ahead of time. Protect yourself from potential distractions like phone notifications. You must spend the next 90 minutes at maximum concentration.

 

The influence of other factors

Unfortunately, it is possible to use the advantages of ultradian cycles 100% only in completely “vacuum” conditions. Figuring out when you're at your best at peak performance is only half the battle. You will still be influenced by other factors such as mood, physical condition, colleagues, phone calls, etc.

All you can do is try to get your schedule as close to your productivity cycles as possible. But you still have to adapt to the world around you. Don't make ultradian rhythms an excuse for not wanting to do anything important during plateaus or downturns.

How to boost your productivity with your biological clock

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Summary

It can be summed up like this:

  • Approximately every 90–120 minutes the brain changes its activity. Accordingly, our state also changes – we feel a surge of strength or fatigue and demotivation. Remember this.
  • Explore your ultradian rhythms and match your work schedule to them. Leave the most complex and creative work for productivity peaks, something more routine for plateaus or declines.
  • Prepare for peak periods in advance, and leave some time for rest after them.

Applying this knowledge in your daily life, you can become an order of magnitude more efficient, and work and important things will not take all your energy, because you will always have time to solve complex problems and relax. We wish you success and high productivity!

Source: 4brain.ru