From the course: Time Management Tips
Finding your optimal break cycle
- While working on my book, "The Power of Having Fun", I discovered an interesting principle for productivity success. It's called the ultradian rhythm. The what rhythm? Well, you've likely heard of the Circadian rhythm, which is the biological flow of the day. It's typically applied to your best sleep and awake cycles. The ultradian rhythm is a clever chronobiology term for a cycle that repeats many times in a day. You and I have a variety of ultradian rhythms dealing with everything from heart rate to body temperature regulation. In a work place context, however, you have an optimal cycle for how long you can work until you need a break. The ultradian rhythm was discovered by sleep researcher Nathan Kleitman. He first discovered that we have ultradian rhythms within our sleep cycle, and then revealed that same pattern exists within our day. Each person has an optimal cycle for how long they can work until they need a break. That need varies from around 90 minutes to two hours depending on each person's ultradian cycle. What does this mean? Well, if you're a person who needs a break every 100 minutes, and then you push past that 100 minute mark, and do the 101st minute of work, and fail to take a break, every one of those minutes thereafter gives you a diminishing return. However, by taking a brief break, perhaps a 10 to 20 minute break, you give your body room to reset the clock, so to speak, and recharge your batteries, so that you can return and have optimal levels of performance. Discovering your ultradian rhythm is just a matter of trial and error. Just like discovering how much sleep you need. Here's an example of what I did with one manager and how you can follow the same pattern. We set up his schedule so that he had a break every 90 minutes. He opened up his calendar and scheduled a 10 minute break to occur at the end of each 90 minute segment. If he started at nine a.m. in the morning, then at 10:30 he had a 10 minute break with a little bit of buffer room after that. He went back to work and 90 minutes later, he took another 10 minute break. After trying that for a couple of weeks, we reassess where he was at. Did that work for him? Did he still feel that he had gas in the tank, so to speak, when it came to his energy? He said that 90 minutes was probably too early. He could go longer. So we tried it at 110 minutes. We reestablished his schedule that he could work for 110 minutes, and then have a specifically scheduled break for 10 minutes. After he did that for two weeks, he discovered 100 minutes was the optimal cycle for him to take a break. Incidentally for his break, he thought it was fun to do a little shadowboxing. Any kind of activity will work for you, as long as you consider it to be fun. If going for a walk around the block is fun for you, then do that. If playing a game on your phone is fun for you, then do that. Just find something that's meaningful to you, and then test it out. Be aware of the ultradian rhythm with the people around you as well. When you see people pushing themselves too hard, and their energy is starting to flag, encourage them to also take a break. Of course, you'll want to be respectful and aware of the policies of the company that you work in. Finding a regular cycle for peak performance isn't just a matter of personal happiness and job satisfaction. It's also a matter of the bottom line, and improving the productivity of everyone who works in your organization.
Contents
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Power tips for sending email3m 14s
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Reduce interruptions with 1:1 meetings2m 6s
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Positive procrastination3m 15s
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Set voicemail and email expectations3m 25s
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How to deal with feeling overwhelmed4m 32s
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Make the most of an inbox and outbox3m 2s
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Remove the "busy" tag2m 58s
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How to respond to quick questions3m 4s
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Follow through on your commitments2m 57s
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Fight negative procrastination3m 58s
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Ergonomics' impact on productivity2m 55s
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Replace to-do lists with a schedule3m 21s
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Establish boundaries in open workspaces3m 9s
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Manage digital interruptions4m 19s
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Find your productivity rhythm2m 56s
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Craft a visually productive workspace3m 16s
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Use background tasking to get more done2m 51s
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Make the most of meetings2m 52s
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Participate wisely in social media3m 23s
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Follow up on delegated items2m 58s
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Overcome opportunity addiction2m 51s
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Make sound your productivity ally3m 12s
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Embrace the power of doing nothing3m 3s
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Implement a closed door, open calendar policy3m 26s
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Become tech savvy4m 33s
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The two most important hours of your day2m 40s
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Make investments to gain time2m 40s
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Maximize your energy each day2m 5s
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Focus on the person2m 37s
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Use your email archive effectively1m 52s
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How snacks and scents affect productivity2m 14s
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Stay engaged in video meetings2m 49s
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Embrace harmless distractions2m 12s
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Find focus in an interruption-heavy environment2m 19s
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How to check email and still stay focused3m 53s
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Manage time before and after vacations2m 35s
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Handling tasks that take too long2m 33s
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Using quarterly planning for maximum benefit2m 28s
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Clearing your mind with note-taking apps2m 35s
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Overcoming analysis paralysis2m 41s
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Protecting your processing time3m 18s
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Time management for moms and dads3m 58s
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Efficiently setting appointments with others2m 58s
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Creating your digital-free zone2m 29s
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Prioritizing your work to free up time3m 3s
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Understanding virtual assistants2m 51s
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Regaining focus with reminders2m 26s
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Getting the most from learning opportunities2m 18s
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Power tips for frequent travelers3m 32s
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Staying engaged in conference calls2m 40s
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Building transition time into your day2m 7s
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Increasing follow-through by making yourself accountable2m 57s
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Time management for students2m 59s
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Handling the inefficiency of others2m 29s
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Time management for managers and leaders2m 34s
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Making the most of extra time1m 59s
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When work and personal matters collide2m 29s
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Time management for assistants and gatekeepers2m 43s
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Avoiding less valuable activities2m 45s
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Ending meetings with action1m 44s
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Establishing a productive daily routine2m 26s
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Time management for working in teams2m 32s
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Setting achievable expectations2m 31s
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Tips for bill-by-the-hour professionals2m 4s
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Helping others improve their time management2m 4s
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Make the most of your commute4m 5s
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How to handle interruptive ideas2m 59s
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Dealing with overlapping responsibilities3m 18s
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Stop coworkers from encroaching on personal time4m 4s
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Organizing and using stacking trays3m 26s
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How to avoid unnecessary meetings4m 43s
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How to deal with a reading pile3m 17s
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Handling unexpectedly long tasks3m 13s
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Processing long projects with many steps4m 21s
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Connecting personal values to productivity4m 28s
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Building a not-to-do list2m 46s
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Putting news in its proper place4m 49s
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Making peace with the truth of time4m 5s
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Avoiding the crowd mindset2m 58s
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Placing a value on your time3m 30s
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Celebrating success for improvement3m 20s
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Exploring the weekly planning session4m 8s
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Coordinating family schedules3m 24s
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Tracking your daily activity4m 3s
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How to schedule a meeting3m 35s
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Prioritizing learning opportunities3m 7s
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Finding your optimal break cycle3m 57s
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How to develop flexibility4m 19s
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The trouble with texting3m 48s
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Yearly planning to support goals3m 52s
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Create a perhaps list4m 58s
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How to deal with incomplete tasks4m 45s
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Reduce attention switches4m 46s
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When to fix, and when not to fix, a problem3m 10s
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Make time to build relationships3m 10s
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How to take notes productively3m 39s
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Time management fundamentals at home5m 10s
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How to cultivate more patience5m
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Adapt your favorite app4m 33s
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Make time to get more time3m 49s
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Read vs. unread email3m 52s
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Use typing shortcuts to save time3m 36s
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Work across multiple time zones3m 36s
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Make time to have fun3m 57s
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Set boundaries with your smartphone4m 48s
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Make phone calls more productive4m 36s
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Prepare your schedule for emergencies4m 47s
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Tips for the paperless office3m 45s
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Create a nightly ritual for sleep4m 25s
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Create a morning ritual3m 23s
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Help others keep appointments with you2m 37s
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Get your time management back on track2m 51s
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Meetings and conversations that run long2m 44s
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When to create new homes3m 26s
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Negotiate deadlines with coworkers3m 51s
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Take responsibility for finding answers3m 47s
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Stop perfectionism from hurting productivity3m 6s
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What to do with business cards3m 10s
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Manage the rate of communication3m 51s
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Share email with a team member3m 33s
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When and how to use video in email2m 51s
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How to reduce spam3m 48s
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Why repetition saves time2m 48s
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How to be prepared for anything2m 32s
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How to shake off negative experiences3m 37s
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When someone doesn't respond to your email3m 7s
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What to do when appointments are cancelled3m 23s
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How to leave an effective voicemail message3m 1s
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Gambling with time for profit and fun2m 51s
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When others fail to keep their commitments3m 21s
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How being kind improves productivity2m 49s
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What to do about unsolicited phone calls3m 11s
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What to do when someone is multitasking on you3m 13s
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How to deal with feeling overwhelmed1m 59s
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What to do when major life events occur1m 51s
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Productive passwords2m 3s
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Productive web browser tips1m 51s
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Using reply to all and carbon copy1m 30s
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Writing a productive email1m 55s
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What to do before sending an email1m 51s
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Understanding why you procrastinate2m 10s
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Use your calendar to stop procrastination2m
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Use positive procrastination2m 8s
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(Locked)
Commit to your calendar1m 54s
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What to say instead of ASAP1m 46s
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Set voicemail expectations1m 43s
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Set email expectations1m 46s
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How to use an inbox1m 41s
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How to use an outbox1m 53s
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Dealing with distracting coworkers2m 6s
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How to stop ignoring recurring reminder2m 1s
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