Maximize Your Energy & Productivity - Just Match Your Tasks to Fit the Natural Ebb & Flow of Energy Levels Throughout the Day

 

 

Ever feel tired at 3:00? That's because your brain really wants to take a nap!

At 3:00 PM, 12 hours after the midpoint of your sleep, all your brain wants to do is nap."

-John Medina, creator of Brain Rules-

 

If you received this post via email, click here to get to the web version with all the links--and to write a comment.  Hint, hint!!

This post is 4 years old--but it's as relevant today, as it was back then.  

The science of circadian rhythms, how hormones naturally rise & fall throughout the day, the ebb & flow of our energy, and our need for good solid sleep every single night--will always rule our lives.

You can't fight Mother Nature!

Lately, I've been really taking the advice in this post to heart!

With more to do these past two months, than hours in the day--it was time to do a little time tinkering--matching my tasks with my varying energy levels throughout the day.

Yes--there's a science to everything.

• I'm using my morning hours, to write & think.  It's the perfect time for hard mental work.  That's when I'm sharpest.
• I'm exercising at 6:00 pm, instead of in the morning--whenever possible.  I don't need my brain at that time.  Early evening exercise energizes me enough for the rest of the evening.  And it gives me the deepest, sweetest sleep.  Too tired to wake up in the middle of the night to start thinking & problem-solving.
• Errands, routine work--I save that for the late afternoon.  Why waste prime brain time on that stuff, right?

 

Repost for May 19, 2008 

Maximize Your Energy--Match Your Tasks to Your Daily Energy Levels

My life-time mission is to find the magic formula that will give me enough energy to work-exercise-volunteer-do-chores all day long with maximum efficiency---but at the same time, "let time go lightly " when I'm with family-friends-co-workers-acquaintances---& still have enough energy at night to stay awake when I finally flop down on the couch with a great book.  Perfect Balance. Efficient & Mellow.

 

"I keep a watch on time when I've have work to do,
I let time go lightly with you."

          Harry Chapin - my favorite singer-songwriter

 

Is it possible? Have I just discovered the magic formula?  Maybe.  It just might be: Go with the Flow. The flow of hormones, like oxytocin, cortisol, melatonin, and circadian rhythms.  Yes, there's always a biological component!  But there's a big catch!  Our energy has peaks & valleys--that's just the way it is.  The trick is to know it--and PLAN YOUR DAY AROUND THOSE UPS & DOWNS.

A couple of weeks ago I came across a fascinating article in the June issue of Prevention, called "Let Your Brain Reign!" by Sara Reistad-Long.  To read the entire article click here!   Here's the premise:

 

"Your brain obeys its own rhythm, too--based largely on your sleep pattern, exposure to light, and genetic makeup--and getting in a groove with its tempo can make you healthier, happier, and more productive.

For example: "Since adults over 40 are generally morning types, they would most likely score better on an IQ test at 9 AM than at 4 PM,"

-Lynn Hasher, PhD, a psychology professor at the University of Toronto.-

 

If you want to maximize your energy you need to match your tasks with your body's daily ebb & flow.  Simple as that.

• 7-9 am: Connect with family, friends & co-workers. Oxytocin, the "love hormone" is sky-high upon waking.  Best time for intimacy at all levels.  Call your friends, family, cuddle with your partner, write thank you notes. This one, in my opinion is really bad timing!  But I've got to admit, morning is a great time for cuddling; and the only time I really feel like using the phone is in the morning, especially on the way to work.  Maybe it's the oxytocin! I'm ready & willing to talk to all my friends & family soon after I wake-up--but no way am I going to risk waking anyone up at that hour or interrupt their morning routine. It's my favorite time to call my  sister, and those friends who I know are early risers & don't mind morning calls. By evening I've lost the urge! If you get to work before 9 am, now is the time to schmooze with your co-workers.


• 9-11 am:  Brain work-Creativity-Analytical work.  Cortisol, the stress hormone is at "moderate levels" which gives you just the right edge to focus.Your mind is at its sharpest.  If you have a presentation to write (& I do!), need to brain storm new ideas, or have a task that requires a sharp brain--9-11 is the time.  Don't waste it!  I love 9-11.  I know I'm sharpest at this time, but often I'm squandering this precious time on other activities.  Time to rearrange my schedule & leave 9-11 for "brain work"!! It just seems so unfair that it only lasts 2 hours. Tip #1: sometime between 9 am-2 pm try to get a dose of sunlight.  It will increase your serotonin & give you energy, not to mention that all important Vitamin D that I keep harping about.

• 11 am-2 pm: Tough tasks-errands-attacking the to do list. Melatonin, the sleep hormone has dipped from its late evening & early morning peaks, so we're ready for the day's "heavy lifting".  It's the best time to get to everything on your to-do list, make that presentation, answer emails, run errands.  We're still mentally sharp, but not as tip-top as at 9-11.  Watch out for multi-tasking, though.  All the experts warn against this.  Take every task one at a time!

• 2-3 pm: Siesta time-take a break! Try to eat your lunch closer to 2 pm, if possible, because this is the time when we start to crash. But be sure to have that healthy mid-morning snack if you wait until 2 pm for lunch.  Now is the time to "Eat, Take a Nap".  I know that sounds crazy, but, if there's any way you can steal away for 20-30 mins., and find a quiet, dark place to do a quick meditation/nap you will be amazed at the results.  Get yourself an inexpensive kitchen timer, a Back Jack  , a small afghan, or pillow and go into an empty office (or your bedroom) and do a simple breath count meditation, or just lie down for 20-30 mins.  I am astounded at how refreshed this makes me feel, and it really has increased my evening energy level.  I have always felt a drop in energy somewhere mid-afternoon, and never considered that it was part of the body's natural rhythm.  Who knew how much more energized I could feel by a simple 30 minute time-out! Tip #1: If you've slept poorly the night before, you'll experience a bigger energy dip by mid-day. Tip #2: NASA pilots who took a 26 minute nap improved performance by 34%.


• 3-6 pm: Collaborate with co-workers or exercise. The brain is still fatigued, but your cortisol level (the stress hormone) has dipped, making you mellow.  This is a good time to do the routine tasks at work that don't take too much brain power, or for low pressure meetings.  If you're at home, attack the easy going  no-brainer chores.  The other option, is to use this time to work out.  Exercising before dinner is probably the best use of this slow down brain time.  You'll get rejuvenated and put your body into calorie burn mode before dinner.  Note to self: start work early & switch morning exercise to after work.


• 6-8 pm: Time for personal tasks.  Sleep inducing melatonin is at its lowest level, putting us back into awake mode.  Researchers call this the "wake maintenance" period.  You've got the energy to stop at the grocery, drug store or library on the way home.  If you're already home, do some straightening up before dinner and enjoy your family.  Our appetites start increasing because of the circadian changes in our hormones and it's time to prepare the evening meal.  I definitely get renewed energy during this time--my downfall is when I get home too close to that 8 pm witching hour.  That's when I lose the energy for proper meal prep & eating late cuts into the next important time period--relaxation.


• 8-10 pm: Time to wind down & relax.  Melatonin rises quickly at this time. 80% of our serotonin, our "perky hormone", comes from the sun.  So when the sun fades, so do we. Suddenly we go from awake to drowsy.  We're like Cinderellas approaching midnight.  That's why you always feel better when you get home early from work, instead of fighting the "hormone flow" & working late or attending evening meetings.  We need this time to wind down.  It's true for me.  Now is the time to slow down and not feel guilty about it.  The brain is tired. It's time for a "mindless" activity like TV or a relaxing activity like knitting. Stay away from the computer or brain stimulating games or books. It will mess with your sleep!  I guess if I'm going to flop  down on the couch, I better stick to a novel, the newspaper or magazines.  Tip #1: Dim the lights a little to insure that you keep your melatonin high. Tip #2: Beware of alcohol this late in the day.  It will disturb your sleep.


• 10 pm or later:  Get to bed! There's no way around this if you want to be sharp and in a good mood the next morning! Get your 7-9 hours without fail.  This is not an option.  Your brain needs the time to consolidate memories and learning.  Your body needs the time to repair and rejuvenate. Lack of sleep will impair your mood, memory, logical reasoning, motor dexterity,  attention, executive function, appetite, and immune system.  Enough said.  Nod off with a book.  Keep your room dark or use eye shades (really!), to keep your melatonin high.  For previous posts on sleep, click here  and here!


• Final tips:  You all know this already, but just in case...  Keep your body fueled through-out the day.  Eat a good breakfast with protein, carbs & a little healthy fat (flax, chia, soy, walnuts).  Refuel every 3-4 hours depending upon your appetite & always with a carb/protein mix snack.  This keeps the serotonin (the perky hormone) high & keeps you awake. Ditch the caffeine after 3 pm.  Avoid the alcohol after dinner.  Try to stop eating 3 hours before sleep. I've yet to stop eating at 7:30 pm-ever.  That one's tough.

 

For a visual look at your own energy peaks & valleys try taking this 1 minute Natural Rhythm
test developed by Professor Jim Horne at Loughborough University in the UK. Click  here.

Does anyone have their own tips to share for getting the most out of the day?  Does this "energy map" ring true for any of you?

 

Comments

[Becky]

I love the idea of planning my day around mt natural energy levels, but my day isn't very flexibile so I am looking for suggestions.

I am a mom of two 2nd graders and a middle school teacher, not to mention a wife, daughter, friend, and volunteer. I was lucky to work out a part-time teaching assignment this year (I would do it forever....), but next year my position will be full time again. I exercise in the morning, when my local gym offers great classes and when my running partners (also busy moms) are available. Some afternoons I have meetings or need to get the kids to music lessons or a sports practice. Once everyone is in bed, I need to correct assignments. I often wonder how to better fit in the Healthy Mind Platter and the connecting/relaxing time mentioned in today's post. I am exhausted each evening. What's a busy girl to do?

[Janet N.]

I've always considered myself a night person; worked nights all thru college and loved it, so the energy map is not so true for me. I work "regular" daytime hours now, but thankfully my schedule is quite flexible. The last thing I want to do at 7-9 AM is connect with anyone! Just leave me be to wake up and get ready for my day. No TV or radio at that time, just peace and quiet. I'll connect in the evening. I've tried going to the gym at 5 AM for a spin class and found that it left me exhausted and listless all day. I'd say I'm most productive between 11 AM and 8 PM and I love going to the gym after work. Honestly, to get the most out of my day, I make a concentrated effort to get 8 hours of sleep at night. And recently, I purchased a sleep mask that has really improved the quality of my sleep. I never would have believed that one!

I love reading your posts and am sure your upcoming presentation will be great! Enjoy Utah - I did a bike trip there and the scenery is breathtaking. I hope you'll be able to get out and do some hiking. Here's a good excuse: April 21-29 is National Park Week and admission to all 397 national parks is FREE! When it comes to parks, Utah has some real beauties!

[Jessi]

Oh I love this article! I WISH that everyone in this country could take on the siesta. I need one desperately come 3pm, but it's near impossible with the work I do. But will definitely try the breathing exercises for my 30 minute break! Thanks :)

[Anne]

Interesting. I feel best when I awake between 7 - 7:30 am, move around, garden, swim, and then around 10 - 11 am start working (technical writing/instructional design). My brain really gets going mid-day to late afternoon, and if I'm really engaged I can work into the evening. I'm not much of a socializer and never desire phone conversation, and I like a LOT of solitude. BUT, my work schedule is not flexible, and I have a very long commute, so I just have to try to swim at 6am so I can get to work on time and get my brain in gear by 9 am. Bleah. I get home around 7 pm and have a quick dinner then hit the books (I'm also in school) and try to at least be lying down by 11 pm. Maybe one day I'll be able to fashion a better schedule, but for now, given the ravages of the recession, I'm glad to have any job no matter what the commute!

[The Healthy Librarian]

@Becky: All rules are off when the kids are in the nest--there are lessons & practices & activities etc to drive them to--then throw working full-time into the mix & lesson plans--OMG! craziness. I think back to those days & wonder how I did it all--plus, older, parents with medical issues. That said, if there's ever any way to work around the constraints--to think "out of the box" & maybe exercise while the kids are at an afternoon practice or lesson--or swapping out a lesson planning session at work for exercise---or cooking in big batches so there's less prep time after work--try & experiment--you'll know best. Or going to sleep earlier--so you can get up before the kids are up to either exercise or have alone time or whatever. It's more about looking for ways to make your day work better for you--and NOT SKIMPING ON SLEEP. Because everything gets done faster, better, & more easily with 8 hours of good sleep.

@Janet N: Totally with you about the sleep! But, gosh darn it--it's so hard to make myself get to bed early enough to get those 8 hours. BUT--if I work-out at 6 PM--by 10 PM I'm so ready for bed--which is great! Oh yes we're going to Zion, Bryce, & Capitol Reef!! Never been. Can't wait! Thank for the tip about the free admission.

@Jessi: Let's hear it for the afternoon siesta. Wouldn't that be fabulous?

@Anne: I hear you. Sounds like you figured out something that's working for you--and it certainly must, if you fit all that in, along with a long commute & going to school. Studying after 8 pm sounds tough. I've got a long commute, too--and since it's not on the highway, I look forward to it as a mental break. Totally get the solitude part--if I don't have enough--I get very crabby!

[Annie @twodogsandspice.com]

Hmm this is interesting. Siesta time seems particularly accurate. Thank you for taking the time to blog! I follow the same guidelines from Esselstyn and so it is nice to have another recipe resource :)