Why Working in 90-Minute Intervals Is Powerful for Your Body and Job, According to Science - Deepstash

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Why Working in 90-Minute Intervals Is Powerful for Your Body and Job, According to Science

https://www.inc.com/wanda-thibodeaux/why-working-in-90-minute-intervals-is-powerful-for-your-body-and-job-according-t.html

inc.com

Why Working in 90-Minute Intervals Is Powerful for Your Body and Job, According to Science
Your body and job are both better off if you step away from what you're doing and rest at regular intervals during the day.

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The Ultradian Rhythm

The Ultradian Rhythm

It is a biological cycle that lasts less than a day and happens in alternating periods of high and low frequencies of brain activity. Some researchers argue that it involves the balance of sodium/potassium in our system.

The brain works harder than any other organ and when we work harder than the usual what and tends to happen is that there will be a disruption to the balance of sodium/potassium and makes your brain call for a break. We also lose the ability to focus and concentrate when tired.

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Stop Ignoring Your Natural Cycles

The more you ignore your body's natural cycles the more it will trigger its responses towards stress, the fight-or-flight response. We then become less active in hearing out ideas, unable to respond rationally, remain hyper-vigilant and anxious.

So many workers are generally stressed out on a daily basis and although not all workplace environments are stressors, it is important that everyone gets to relax and recharge whenever then can to improve productivity and overall well-being.

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Knowing When To Take A Break: Pay Attention To Your Body

Knowing When To Take A Break: Pay Attention To Your Body

When you start losing focus or are unable to concentrate on the littlest tasks, do these to recharge:

  • Take a 10-20 mins break, nap, or breather
  • Take up less demanding tasks
  • Walk around the office while listening to something that relaxes you
  • Wind down with a snack
  • Look away from the screen because your eyes need resting to

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SIMILAR ARTICLES & IDEAS:

Personal Productivity Curves

A lot of the internal things that affect our productivity are out of our control. Our energy, focus, and motivation follow their own path or “productivity curve” throughout the day. 

Energy curves

We’re naturally more energetic and motivated at specific times of the day. Researchers call this our Circadian Rhythm. Every person’s rhythm is slightly different, but the majority follow a similar pattern.

  • Waking up. Our energy levels start to naturally rise.
  • Around 10 am. We’ve hit our peak concentration levels that start to decline and dip between 1-3 pm.
  • Afternoon.  Our energy levels rise again until falling off again sometime between 9–11 pm.

90 Minute Cycles

We work best in natural cycles of 90-120 minute sessions before needing a break. When we need a break, our bodies send us signals, such as becoming hungry, sleepy, fidgeting, or losing focus.

If you ignore these signs and think you can just work through them, your body uses your reserve stores of energy to keep up. It means releasing stress hormones to give an extra kick of energy.

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The Circadian Rhythm

The Circadian Rhythm
  • The circadian rhythm is what we call our body's masterclock. It is the timekeeper of the body which keeps the cells in our body running smoothly, helps fights against ch...

Healthy Circadian Rhythm

Healthy circadian rhythms rely on regularity and stability— for the timing of light, the timing of exercise, and the timing of meals.

Our bodies are accustomed to the exposure of light and darkness on a regular basis. The circadian rhythm is reset on a daily basis and it is the one that determines the healthiness of our cellular health and sleeping patterns.

The Impact of Circadian Rhythms to Our Health

  • We slowly deteriorate our health whenever we disrupt the natural cycle of our circadian rhythm. It becomes disrupted with every late nights, irregular meal times, and using our phones in the middle of the night.
  • Extreme circadian instability is what happens when we do not take care of our internal clock. It often leads to a bunch of chronic health problems such as impaired immune function, obesity, and some forms of cancer.
  • The key to reduce the risk of health problems, stability is needed.

There is no perfect method for everyone

There is no "one size fits all schedule" for maximum productivity.

Because we all have particular strengths and weaknesses when it comes to time management and productivity, what works...

The Time Blocking Method

It involves planning out your day in advance and dedicating specific hours to accomplish specific tasks. 

It’s important to block out both proactive blocks (when you focus on important tasks) and reactive blocks (when you allow time for requests and interruptions).

The Most Important Task Method (MIT)

Instead of writing a big to-do list and trying to get it all done, determine the 1-3 tasks that are absolutely essential and then focus on those tasks during the day. 

You don’t do anything else until you’ve completed the three essential tasks.