You already know about ultradian rhythms, those natural 90-110-minute cycles of high mental and physical energy our bodies experience, followed by a roughly 20-minute need for rest. If you need a refresher on the science behind these powerful cycles and how understanding them can transform your productivity, you can check out one of my earlier posts on the topic.
How to Use The Ultradian Rhythm to Improve Focus and Get More Done
Today, I want to move beyond theory and show you exactly how I structure my day by using ultradian rhythms. This isn’t just abstract advice; it’s a look at my real-life schedule, one that allows me to focus deeply, stay energized, and get more done without feeling constantly drained. Whether you’re a student, a freelancer, or anyone looking to optimize their day, this practical example of using ultradian rhythms can be adapted to fit your own life.
Before I Started Using Ultradian Rhythms
Before I intentionally started using ultradian rhythms, my days often felt like an unpredictable rollercoaster. I’d feel strong in the morning, fueled by coffee and good intentions. But by mid-afternoon, that inevitable slump would hit, leaving me battling distractions and feeling like my brain was wading through thick mud.
Sound familiar? This haphazard approach wasted precious energy and often left one feeling exhausted without a genuine sense of accomplishment.
My Day, Structured by Using Ultradian Rhythms
Here’s a snapshot of how I typically structure my workday, consciously using ultradian rhythms to maximize my focus and energy:
- 8:00 AM – 8:30 AM: Gentle Start & Planning
- This initial 30-minute window is for easing into the day. I review my top priorities, define the key tasks I want to tackle during my first focus cycle, and avoid jumping straight into demanding work.
- 8:30 AM – 10:00 AM: Deep Work Cycle 1
- This is my prime focus time. Knowing I have roughly 90 minutes of peak energy, I dedicate this cycle to my most important task of the day – often writing, strategic planning for my mentorship hub, or tackling complex work projects.
- 10:00 AM – 10:20 AM: Strategic Rest 1
- I honor the need for rest. During this 20-minute break, I step away from my computer. I might stretch, take a short walk around the house (even just stepping outside to feel the Ibadan air can be refreshing), practice a quick mindfulness exercise, or listen to calming instrumental music. No social media scrolling or diving into emails! This break is about truly allowing my brain to reset before the next cycle of using ultradian rhythms.
- 10:20 AM – 11:50 AM: Deep Work Cycle 2
- Feeling refreshed, I dive into my second focus block. This might be dedicated to more creative tasks, responding to important emails, or working on the next priority item on my list.
- 11:50 AM – 1:00 PM
- A longer break to fully recharge, have lunch, and step away from work completely. This aligns with the natural midday dip in energy that many experience.
- 1:00 PM – 2:30 PM: Deep Work Cycle 3
- Back to focused work for another 90-minute cycle. I often use this time for tasks that require sustained concentration but might not be as mentally demanding as my morning priorities.
- 2:30 PM – 2:50 PM: Strategic Rest 2
- Another intentional break. Perhaps a slightly longer walk or engaging in a completely different, non-work-related activity.
- 2:50 PM – 4:20 PM: Deep Work Cycle 4
- My final focus block of the main workday. I use this time to wrap up tasks, plan for the next day, and handle less intensive activities.
- Post 4:20 PM: Flexible Wind-Down & Personal Time
- The structure of strictly using ultradian rhythms eases off here. I might check emails, do lighter tasks, or transition to personal time, knowing I’ve maximized my focused work during my peak energy cycles.
Making Strategic Rest Work for You
The rest periods are just as important as the focus blocks when you are using ultradian rhythms effectively. Here are some activities I find helpful.
- Take a short walk (especially beneficial in the warmer Ibadan climate in the mornings or late afternoons).
- Gentle stretching or light yoga.
- Brief meditation or mindfulness exercises.
- Listening to calming instrumental music.
- Tidying your immediate workspace.
- Hydrating and having a light snack.
Avoid: Social media, news consumption, or anything that requires significant cognitive effort during your rest periods. The goal is to truly allow your brain to disengage and recharge.
Staying Flexible with Ultradian Rhythms
Life in Lagos, like anywhere, can be unpredictable. Meetings run over, unexpected tasks pop up, and sometimes energy levels fluctuate. The key to successfully using ultradian rhythms isn’t rigid adherence but mindful adaptation.
On days with many meetings, I try to schedule my deep work blocks around them. On lower-energy days, I might shorten my focus cycles or extend my rest periods. The awareness of these natural rhythms allows me to make informed adjustments rather than just pushing through exhaustion.
Ready to Optimize Your Day by Using Ultradian Rhythms?
You don’t need to adopt this exact schedule. The beauty of using ultradian rhythms is its adaptability.
Start by identifying your natural energy peaks and dips. Experiment with a single 90-minute focus block followed by a 20-minute intentional rest. Pay attention to how you feel. Over time, you can build a daily rhythm that allows you to achieve more with less stress.
Try using ultradian rhythms this week and let me know in the comments how it impacts your focus and productivity!
