How to be More Productive by Harnessing Your ‘Ultradian Rhythms’

Are You Blogging Against the Clock?

Increasing Productivity is all about completing tasks more effectively and in a shorter amount of time.

Thing is that for many people the obvious solution is to work faster, harder, and more.

Push on through to make it happen. Put your foot on the gas with an extra shot of coffee to get things done.

But that’s really not the best way.

Our bodies have rhythms. Cycles. They’re predictable (like clockwork in fact) and – more importantly – they can be harnessed.

I’ve talked about empowering ourselves with rhythmic habits for success before, but this time we’re going to look at synching in with our innate inner rhythms.

Harnessing Natural Rhythms to Increase Productivity

The first and most obvious cycle is our daily one. It’s a 24 hour cycle which peaks in the morning and the evening, and drops in the early afternoon and the ‘wee small hours’ of the morning.

A good night’s sleep goes a long way to keeping you in tune and operating at optimum levels. (have to confess that being something of a ‘night owl’ I’m no master at this one…)

Grabbing a 20-30 minute power nap around 3-4pm synchs you in further with your natural rhythms, empowerfing you to maintain higher productivity levels later in the day.

But there’s another key rhythm which you can work with – instead of against – to become much more effective, productive and efficient.

It’s called the ‘Ultradian Rhythm’, and is based upon the finding that 90 minutes to 2 hours is the maximum length of time that humans can operate at optimum output levels in one sitting.

Using Ultradian Rhythms to Become More Productive

Here’s how you can use the Ultradian Rhythm to be more productive with your time:

1. Get a timer, set it for 50 minutes
2. Set to work on your principle task for that time (hopefully you have prioritized the key tasks on your master to-do list)
3. At the timer, take a 10 minute break to do something else completely different. Stretching, being active, lying down, meditating or somehow engaging your body during this time is a good idea. The main thing is to completely let go of the task you were doing in the previous 50 minute block of time.
4. At the end of the 10 minute break, set your timer for another 50 minutes.
5. Focus completely on the same or the next significant task on your list until the 50 minutes is up.
6. At the end of that 50 minute block of time, take another 10 minute break.
7. After this second break, take a complete break for 20-30 minutes – drink some water, eat something, address some other tasks. Then come back after half an hour for another cycle.

Keeping Focus Maintains Productive Power

I talked a little about the importance of being totally focused on each activity you’re involved with in an earlier productivity post about the Myth of Multi-Tasking.

• The 7 steps in the rhythm above are geared specifically to maximizing focus.
• Using a timer frees you from the need to think about how long to spend in a given session
• You’re in harmony with your body’s natural rhythms
• Taking short breaks between blocks to engage your body or otherwise get ‘out’ of your mind (assuming you’re working tasks are computer based) ensures that you take a real break, and actually allow your brain to rest and recharge before returning fully focused and engaged.

NOTE: you won’t tend to know where in your body’s cycle you are starting your timer. Follow your instincts – if you feel drowsy, take the 20-30 minute break right away, in order to allow your activity timings to synch up with your ultradian rhythms.

What Are Your Productivity Rhythms?

This isn’t particularly ‘far out’ or esoteric knowledge. I learned about it in training materials from Eben Pagan and Yaro Starak, and numerous others have connected Ultradian rhythms with Increased Productivity.

For example, one of my regular commenters Ryan Biddulph (check out his 3 Quick Productivity Tips) has shared his working rhythm in comments on some of my other Productivity posts. 50 minutes focused work followed by 10 minutes meditation, all clear cut and timed.

But I know this isn’t the only approach bloggers and others are taking towards increasing productivity.

Do you utilize your Ultradian Rhythms? How do you balance your working time with recuperation and rest?

What are your biggest timing and productivity challenges?

I’d love to know – Share your thoughts in the comments section below.

Image: kainet – ‘Prague Town Hall Clock’

How to be More Productive by Harnessing Your ‘Ultradian Rhythms’ © 2011 Bloggers Alchemy