Timestamps
Bear: [12:32] to [15:14]
Lion: [15:15] to 17:17]
Wolf: [17:18] to [22:25]
Dolphin: [22:26] to [25:20]
Hey there!
Would you like to have a tip that will help you boost your productivity almost effortlessly?
Here it is: you have to plan your tasks based on your natural daily rhythm, also known as your chronotype.
You might be wondering what a chronotype is, and rightfully so!
A chronotype is "the internal circadian rhythm or body clock of an individual that influences the cycle of sleep and activity in a 24-hour period" (Merriam-Webster, n.d.).
Basically, you are designed to perform specific tasks in specific moments. So following your natural rhythm and its energy fluctuation will help you be much more efficient because you'll perform your activities at the appropriate moment for your body. You won't be going against it anymore.
If you don't know your chronotype yet, take the test here: https://thepowerofwhenquiz.com/. Then come back to read the tips to discover how to harness its power!
Of course, the following recommendations are based on the ideal day for the bear chronotype. However, we all know it's not always possible to follow it perfectly.
What I highly recommend, though, is that you protect your productivity peak as much as possible from distractions because those are your golden hours, aka when you are able to get the most work done with the least effort.
So you should try to avoid booking meetings or doing busywork during your productivity peak. Instead, focus on your priorities of the day.
Note: the following information is based on Dr. Breus' book, The Power of When.
Facts about bears:
According to Breus, the majority of the population falls into this type.
Social schedules mostly match their bio-time since they represent the majority.
The bears' chronotype matches the sun cycle, which means they tend to naturally wake up with the sun, and they start feeling sleepy and tired when the sun goes down.
Bears need a lot of sleep, so they should aim for at least 8 hours of sleep every night, and some might need even more than that (like me!). However, they should refrain from sleeping in during the weekends because this upsets their rhythm.
During the weekend, they should try to wake up a maximum of 45 minutes later than their usual workday waking time, and they shouldn't nap for more than 20 minutes. Otherwise, they risk upsetting their bio-time and be "jet-lagged" during the rest of the week.
Bears should work out daily and not only during the weekend.
The biggest meal of the day for bears should be breakfast (and the lightest should be dinner). And they should avoid late-night snacking.
The perfect schedule for bears:
Wake up time: 7:00 A.M.
When the alarm goes off, get up right away, don't snooze.
Get dressed and go for a walk, or do a few minutes of jumping jacks, push-ups, sit-ups, plank, etc.).
You might be thinking this is crazy, and you'll never have the will to do any of that right upon waking up, but I swear the benefits are well worth it! Ever since I read this book, I try to go for a 15-minute walk first thing in the morning, and it really helps me wake up fully and be more energized throughout the morning.
My tip is to have your clothes ready by your side, so when you wake up, you don't even think about it and just get dressed and head outside. Although, I have to admit it's much harder to find the motivation to go out in the cold during the fall/winter season... But as mentioned, you can also do some exercises inside to raise your heart rate.
Productivity peak: mid-morning to mid-afternoon
This is the best period to tackle the most important and demanding tasks of your day. If you can, isolate yourself to be completely focused. Turn off all notifications and useless tabs that could disturb you. And get things done!
I find that this is the best time to tackle tasks that require logical thinking, concentration, and/or to learn something new. Here are a few examples of such tasks: study, do research, edit a text, solve problems, analyze data.
By exercising, getting sunlight, and not overeating at lunch, you'll be able to extend your productivity peak by one to two hours.
Creativity peak: late evening
This is the best time to perform creative activities like writing, drawing, painting, etc.
It's also a great time to brainstorm and do activities that stimulate your creativity, like reading, meditating, or talking with your loved ones.
Sleep time: 11:00 P.M.
One hour before going to bed, make sure you turn off all your screens (computer, tablet, cellphone, and even e-readers). These devices emit blue light that can disrupt your sleep. To make sure you turn off your devices by 10:00 P.M., you can set an alarm. Some devices even allow you to schedule an automatic shutdown time.
If you do end up making some of the adjustments, I'd love to know if whether they worked or not. You can let me know in the comments below, on Instagram or Facebook!
And don't forget to download the free workbook to have a summary of your chronotype's schedule and tools to help you implement it in your organization system!
As always, I wish you a zenly organized week,
Sarah
Sources:
Breus, M. (2016). The Power of When: Learn the Best Time to do Everything. Vermilion.
© Bear by Saeful Muslim from the Noun Project