Chapter 1: Understanding Ultradian Rhythms

Are you struggling to achieve the level of productivity you desire?

Do you find yourself switching between tabs without a clear sense of direction?

This phenomenon, known as context switching, can lead to feelings of stress and a lack of focus while working or navigating through tasks on your computer.

When you concentrate on a single task, you're likely to complete it more efficiently.

In contrast, diverting your attention among various activities can reduce productivity by 20% to 80%—a significant impact!

These interruptions also disrupt our ultradian rhythms by preventing us from following our natural cycles.

So, what exactly is an ultradian rhythm?

Let me clarify.

An ultradian rhythm is a biological cycle that regulates how your body operates over time—akin to an internal alarm clock that governs your energy levels throughout the day.

“Ultradian” signifies that it occurs multiple times within a day, while “rhythms” refer to the oscillating wave patterns that dictate these essential cycles.

This should not be confused with circadian rhythms, which focus solely on sleep and wakefulness. Ultradian rhythms, on the other hand, operate within shorter timeframes, occurring several times daily.

When your body signals the need for rest, it’s vital to heed that call—your body requires periods of rejuvenation during the day to avoid crashing later on.

Additionally, if you've absorbed a lot of information recently, your brain functions similarly to your body and requires downtime to process and store that knowledge for future recall.

So how can you effectively track your ultradian rhythm to maintain continuous energy?

Psychologists Jim Loehr and Tony Schwartz explain:

“Physiological measures such as heart rate, hormonal levels, muscle tension, and brain-wave activity all increase during the first part of the cycle—along with alertness.

After about an hour, these measures begin to decline.

Between 90 and 120 minutes, the body starts to crave a period of rest and recovery.”

In simpler terms, we perform optimally when we work for approximately 90 minutes followed by a 20-minute break.

Following your ultradian rhythms allows you to synchronize your work habits with your natural energy patterns.

Ask yourself:

When do you usually feel hungry?

Do you have more energy during the day or at night?

Is it easier for you to take a break after 20 minutes rather than after an hour?

Understanding your ultradian rhythm can simplify your workflow, allowing you to immerse yourself in tasks more effectively while ensuring you get adequate rest.

To make the most of your energy, forward planning is crucial.

Many individuals utilize tools like Notion or even physical notes to organize their day.

If you prefer Notion and seek a way to track your peak and low energy times, I have a fantastic template for you!

But how does this relate to context switching?

As mentioned earlier, context switching disrupts your ultradian rhythm.

When you shift from one task to another, you are reallocating your energy, which can lead to fatigue if you’re not engaging in the right activity at the optimal time for your energy levels.

Context switching varies from individual to individual, similar to energy levels, but my research indicates that most people can benefit from two primary strategies:

1. Time blocking (designating specific times for tasks)
2. Task batching (completing similar tasks simultaneously)

Coupled with the 80/20 rule, where 80% of your outcomes stem from 20% of your efforts, you can improve your productivity.

Personally, I’ve found success in blending these strategies by dividing my day into periods of deep work and lighter tasks.

This allows me to concentrate on the critical 20% of work during my peak energy times that truly drives progress.

Chapter 2: Implementing Your Routine

In the video titled "How To Reset Circadian Rhythm | How I Automated My House," you’ll learn how to optimize your environment to support your natural rhythms, enhancing productivity.

Furthermore, during the day, we often experience fluctuations in energy levels.

Typically, we have less energy in the early mornings, which can be designated as "light work" time.

These less demanding tasks allow us to maintain productivity without expending too much mental energy.

However, essential tasks such as responding to emails and messages still need attention, and these can also be categorized as light work.

For instance, I have identified three times throughout my day when my energy is lower, yet I still manage to accomplish tasks:

• 8 AM: Preparing breakfast, tidying up, and checking emails.
• 3 PM: Wrapping up smaller tasks, such as managing bills.
• 7 PM: Reading, though I prefer to stick to one topic during this time.

Energy levels typically decline as the day progresses, so if you relate to my experience, you might consider adopting a similar routine.

After sluggish mornings, the mid-morning period is when I feel more energized and ready to tackle my tasks.

During these times, maintaining focus becomes easier, making it challenging to juggle multiple assignments simultaneously.

(Tip: If you’re more of a night owl, consider shifting your productivity peak to the PM hours!)

This is why I dedicate my focused work time to singular tasks, whether they pertain to my job or academic responsibilities.

My designated periods for deep work are:

• 9 AM to 12 PM
• 1 PM to 3 PM

Concentrating on one task at a time allows me to stay focused on everything I need to accomplish without the distraction of switching to entirely different responsibilities.

For other parts of the day, you have the flexibility to determine what works best for you.

Just remember:

• Light work encompasses minor tasks that demand less energy and can be grouped together for efficiency.
• Deep work focuses solely on one task, eliminating context switching.

Various methods exist for tracking these energy fluctuations, whether via graphs, notepads, or digital tools.

I prefer using Notion, as it allows me to document notes while providing insights into my optimal working hours and their correlation with my well-being.

You can start tracking your energy patterns today with my free Notion template called Energy OS!

In conclusion, if you find yourself frequently switching contexts, I hope this understanding of how to manage your ultradian rhythm empowers you to make energy-focused decisions rather than merely time-based ones.

Many individuals don’t grasp the concept of energy management, and honestly, I didn’t either until recently.

After years of struggling to maintain a balanced routine, I’ve finally discovered the secret to sustaining energy throughout the day.

While this article doesn’t delve into every detail, recognizing how you work is a crucial first step.

If you're interested in more insights on managing your routine, feel free to check out my curated list.

I also explore similar topics in my bi-weekly newsletter, which you can subscribe to.

The second video, "Sleep Introduction - Circadian and Ultradian rhythms," provides valuable insights into how these rhythms affect your daily functioning and overall well-being.