Why use a 90-minute timer?
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Using a 90-minute timer leverages the brain's natural ultradian rhythms, periods where our cognition and alertness naturally peak and dip. explains that our brain cycles through these 90-minute phases of heightened alertness followed by lower focus periods. Here's the rationale behind setting a 90-minute timer:
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Maximize Focus: The brain can sustain high levels of focus for about 90 minutes. Setting a timer aligns work sessions with these natural cycles, optimizing productivity 1.
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Neurochemical Basis: Key neurochemicals like acetylcholine and dopamine, which facilitate focus and motivation, are effectively utilized within these 90-minute windows. Beyond this duration, their levels drop, reducing the ability to maintain high focus 2 3.
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Reduced Grogginess: During sleep, these cycles also play a role. Waking up at the end of a 90-minute cycle instead of in the middle can reduce grogginess, enhancing overall cognitive function when applied to waking activities 4.
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Flexible Application: Unlike circadian cycles, you can start these ultradian cycles at your own discretion, making it easy to fit them into your daily schedule. However, attempting to push focus beyond 90 minutes consistently may be counterproductive 5.
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Training Attention: Regularly using these focused work intervals can improve overall attention and productivity throughout the day, as the brain learns to enter and maintain focus states more effectively 6.
Integrating this approach involves setting a 90-minute timer, minimizing distractions, and accepting natural fluctuations in focus within that period to harness the brain's inherent rhythms most effectively.
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