How to apply ultradian rhythms to work?

To apply ultradian rhythms to work, you can utilize 90-minute cycles of focused activity, which are effective for sustaining attention and productivity. Here’s how you can integrate ultradian rhythms into your work routine:

1. Schedule 90-Minute Work Blocks: Plan intense work sessions lasting 90 minutes each. During these periods, minimize distractions by turning off your phone and limiting internet use 1.

2. Breaks Between Cycles: Allow significant breaks between each cycle, ideally 2-4 hours, to let your brain recover. This downtime is crucial as performance and focus typically drop after about 90 minutes due to the natural decline in the release of focus-enhancing neurochemicals like acetylcholine and dopamine 1.

3. Limit Daily Sessions: Aim to complete no more than two or three of these cycles per day. This is because they are mentally demanding, and most people find even two cycles quite taxing 1.

By organizing your workday around these 90-minute cycles and respecting the need for breaks, you can help optimize focus and productivity while working in alignment with your natural cognitive rhythms.