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Wolf Chronotype


Wolf Chronotype
© Wolf by Saeful Muslim from the Noun Project

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]


 

Hello!


Today, I want to share with you one of the most effective productivity tips of all time: plan your tasks in the right moment according to your biological rhythm, also called chronotype. You'll see that this tip alone will help you become more productive almost effortlessly!


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.).


According to Dr. Breus, there are four different chronotypes and each one is designed to perform specific tasks in specific moments. So by performing your activities at the appropriate moment for your body based on its energy, you'll be much more efficient!


If you don't know your chronotype yet, you can take the test here to discover it: https://thepowerofwhenquiz.com/. Then come back to read the tips to discover how to harness its power!


Of course, the following indications are based on the ideal schedule for the wolf chronotype. However, we all know it won't always be possible to follow it perfectly.


In my opinion, the most important thing is to protect your productivity peak as much as possible because that's the moment during which you are able to get the most work done. So you should avoid booking meetings during that period or doing busywork, for example. Instead, you should use this time to work on your most important tasks of the day.


Note: the following information is based on Dr. Breus' book, The Power of When.


Chronotype Workbook


Facts about wolves:

  • "Their chronorhythm is out of step with 80 percent of the population [...]" (Breus, 2016). They naturally wake up and go to bed later than the other types, which makes it difficult for them to adjust to the imposed social schedules.

  • Wolves should avoid napping since it'll make it even harder for them to fall asleep at night.

  • During the weekend, they should try to wake up a maximum of 60 minutes later than their usual workday waking time. Otherwise, they risk upsetting their bio-time and be "jet-lagged" during the rest of the week.

  • They are usually not hungry in the morning. But they do a lot of late-night snacking (think sugary and fatty foods, sodas, or alcohol).


The perfect schedule for a wolf:


  • Wake up time + Creativity peak: 7:00 A.M. to 7:30 A.M.


Wolves are the only chronotype that benefits from snoozing. They should set the first alarm at 7:00 and keep sleeping for 20 more minutes. Breus says it allows them to "ride the last waves of REM sleep."


When the second alarm rings, you should get up right away and write down all the thoughts that come to your mind. Wolves get a creative peak when they wake up.



  • First productivity peak: mid-afternoon

This is the best period to tackle as many important and demanding tasks as possible. If you can, isolate yourself to be completely focused. Turn off all notifications and useless tabs that could disturb you. And get things done!



  • Second productivity peak: late evening

This is the best moment for you to tackle demanding tasks such as text editing, analyzing data, making decisions, etc.


Wolves' chronotype is very different from the imposed social schedule. But they shouldn't feel bad for having a different timing than the other types. If they are less productive during the set work schedule, they can take advantage of this time at night to catch up on demanding work tasks because they are more alert at this time.


  • Second creativity peak: before going to bed

One hour before going to bed, 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 11:00 P.M., you can set an alarm on your phone. Some devices even allow you to schedule an automatic shutdown time.


Use this hour to do relaxing activities like gentle stretching or yoga, reading, meditation. They will allow you to have your second creative peak. Don't forget to write down your ideas, so you can back to them the following morning!


This is the best time to take a warm shower or bath. It will allow you to sleep an extra 10-20 minutes in the morning, and it will help you fall asleep more easily.


  • Sleep time: 12:00 A.M.

With all the adjustments you've made to your schedule, you should be able to fall asleep earlier and more easily than usual. Don't despair. It could take a few weeks before the adjustments have an effect. But eventually, if you're constant with the adjustments and keep a regular sleep schedule, you should be able to fall asleep around this 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!



Chronotype Workbook


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.


© Wolf by Saeful Muslim from the Noun Project