For you, it’s another day about being productive. Whatever has to be created, edited or published, it’s all part of your business plan.
If you’ve been at it for a while, you know there’s good days and bad days. No one knows there are times when the words don’t flow and have to be extracted with a pick ax from your brain because there’s a deadline. No one would ever guess how good you are at procrastination. And, certainly, no one would ever suspect how frustrated and warped your brain gets trying to come up with fresh and valued content.
But, here you are as the day begins, setting out to be super productive. You’ve got your calendar schedule in place, social media and email are closed, water and other sustenance are nearby, and you’re ready for the marathon.
Here’s your productive wake-up call.
All your dedication to being productive will be neither effective nor efficient use of your time. While your heart is committed to being absolutely productive, your brain is not.
In the realm of business, productivity is a basic 8 hours of input. — 10 to 12 hours or more if you really want to succeed. And, it’s the hours that you build your life around in order to acquire and accomplish what you desire.
Time-wise you’ve been going about productivity all wrong. The idea has been to treat productivity as an endurance race rather than a series of sprint races.
Your New Year’s resolution is to get up early every morning and hit the gym. You accept the muscle aches and pains because “there’s no gain without pain.” And, you’re miserable until you learn about “active rest.”
Active rest is the alternating of intense exercise with light exercise activities for better recovery and strength building of muscles. It is also applied to rest days between workouts.
The key to effective and efficient productivity is the rest factor. Click To Tweet
In 1939, Nathan Kleitman, a physiologist and sleep researcher, identified 5 stages of sleep and alertness that altered between an active-rest cycle in the brain.
Most prominent during sleep is a consistent 90-minute cycle of REM (rapid eye movement). It’s during REM the brain becomes most active in processing information and dreaming while the rest of the body remains in sleep mode. However, during alertness, there’s also a 90-minute active-rest cycle known as Ultradian Rhythm.
To be in peak productivity is to take advantage of your Ultradian Rhythm — working in 90- minute intervals and taking 20-minute breaks in between. This is comparable to sports training with shorter bursts of energy output followed by a rest period for effective and efficient energy.
According to productivity expert Tony Schwartz, President of the Energy Project, our brain is wired physically and emotionally into 24/7 digitally environment. When we push beyond 90 minutes of productivity, energy needs to be replenished. We automatically seek energy sources from sugar, caffeine, carbohydrates and our stress hormones (adrenaline, noradrenaline, and cortisol).
Schwartz found himself being far more productive in writing his latest book. “By limiting each writing cycle to 90 minutes and building in periods of renewal, I was able to focus far more intensely and get more done in far less time.” His renewal periods were breakfast, a run and then lunch after each of his 90-minute work cycles.
For some 90 minutes is too long to remain focused. Sami Paju, a Finnish blogger, suggests starting with a 50-minutes and a 10 to 30-minute break. Others find 20-25 minutes of concerted effort works with 10-minute breaks. What’s important is to find your most alert times and start from there. Set a timer for your allotted work time and notice if you still have the energy to move on or is it starting to flag.
If you start to notice a restlessness, your mind wandering or thinking you need some brain energy, then it’s time to stop and take a scheduled break. What you do during your break time is just as important as what you have been working on.
“… a complete disengagement from that task at hand is at the heart if being able to rest and properly replenish your energy levels” is necessary according to Paju.
It’s about getting out of your head into a different environment. It may be getting outside for a few minutes for a walk or moving to a different area for some stretching or yoga. Listening to music, doing another light, non-demanding task, a 20-mintue power nap, or engaging someone in conversation (even if it means talking to the dog or cat). Basically, it’s whatever works to get you to rest so your brain neurons have time to reboot.
Are you as effectively and efficiently productive as you think you are? Or, could you use a boost from your brain’s Ultradian Rhythm?
Resources:
http://www.huffingtonpost.com/
http://lateralaction.com/
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As a creative I can sit and work on something I love for HOURS but then I am irritable to deal with anything else that needs tending to and as a mom of 2 active boys that is not good. I have had to learn to take breaks during the day to recharge and not totally drain myself working. Great reminder and tips on how important this is!
Thanks April for sharing how you’re managing to do this. Many of the recommendations include reducing or eliminating distractions. With an active life with family, especially small children, that’s not very realistic. Taking breaks, where you can shift to something else or attend to your children’s needs and wants is more practical.
Joyce, this is very interesting and very welcome advice! I have been working very hard at being productive, and while I have improved a lot with my new techniques I think this is going to hit the ball out of the park!
Stay tuned Mindy. There’s more good productivity information is on its way.
This is so true – so much revitalization and opening to new ideas and solutions happens in a restful state. Love this post!
Yes, it’s true about the restful state. Just like your muscles get tired from too much intense exercise, is it any wonder our brain gets tired of our constant demands on it?
I love this advice Joyce. I learned the hard way that when I work for very long stretches of time, I end up fizzing out in the brain (even when I love what I am working on). I am going to try the 90 minutes/20 rest intervals.
Good observation Rachel. We think of our brain as this inexhaustible source on-demand. When it’s no longer willing to cooperate it has its ways of letting us know. Our responsibility is to pay attention and let it have its way.
An interesting concept that makes a lot of sense to me. When I am working at the bench I do feel most productive in the beginning and perhaps this is the reason that I tend to tire after several uninterrupted hours. I am going to try this out tomorrow.
You raise and interesting point Alene. Creativity has its excitement, energy, and flow, but it can also be exhausting. A break at the bench may be something that makes the whole process easier.
I have found that I work best in 25 minute to 40 minute chunks with 7 minute breaks. If I get up and do something around the house and then go back to it, I do best.
Totally agree with you, Renee. When my mind starts to wander I get up and do a household chore. This way housework isn’t a drudgery and things get done. Do the same during the TV commercials. I always surprise myself how much I accomplish during a commercial break.
I find this so true for myself, Joyce. I really value changing the scenery, getting outside and focusing on something bigger than myself. Listening to music has always been a powerful elixir for me too and has gotten me through some very challenging times in my life and my health.
Music is really a good brain break. It not only shifts the energy but tunes up the brain as well. A good brain choice, Beverley.
Oh I wish it was so easy to turn off my brain! Nancy’s comment is great b/c everytime I start on taxes I abandon it immediately. I think I need to start this first thing so I’m not fried when I go to look at it! 🙂
Agree, Anne, taxes can be a real mental challenge and source of aggravation. One thing that works for me is to break things down into small sections. When I can’t face it anymore, walk away and come back later and do a little bit more. Eventually, they get done. The secret is to start early and give yourself plenty of time.
Interesting post, Joyce, especially when I have observed that I do my best work in 20-30 minutes and then need a break. The research you’ve shared is precious and I can stop pushing myself when a break will get me back into my top level game.
That’s great news this is allowing you to stop pushing yourself. Intuitively you’ve found your working groove!
Great article, Joyce, I always learn something new reading your blog. This is the first time I heard about a 90-minute active-rest cycle known as Ultradian Rhythm. Thank you!
Glad you found out about the Ultradian Rhythm, Millen. There’s a lot of science behind it not only in terms of performance but opportune times for healing and taking medications as well.
Wow, this is terrific Joyce! Somehow I’ve fallen into this pattern organically. As a writer, I’m very aware of the issues about sitting too much, and my standing desk has really been a blessing in that regard. But there’s still the issue of focusing for long periods of time, so I work for an hour and a half and then walk away for half an hour. I might go outside with my dog, or do a little exercise, anything to shift my thinking in a completely different direction. Then when I go back to work it’s amazing how refreshed I feel! Great advice and inspiration.
Great that you’ve got your work and break schedule already in place, Marquita. It must be working well based on the quality of posts you publish each week.
It seems we dont always care for our brain the way we should. Perhaps even take it for granted. However, I have made point to change this after seeing some close encounters of what can hapoen. Thanks for this valuable info.
Brain health is very important Teresa and I’m glad to hear you are making changes. It’s something we don’t really give much thought to. We expect it to perform when we don’t give it enough sleep, performance breaks and nutrition. Then one day, it doesn’t work so well anymore.
Awesome advice and a great post on how important it is to make sure your brain is more productive, Joyce! Thanks for sharing!!
Well, if we’re going to want our body’s to last, we might as well keep our brains as productive for as long as possible.
I did not know of this, and it is good that I now have the information. I seem to relate to most of the points you made mentioned of especially noticing a restlessness in your mind and taking a break. Thanks for this.
Thanks for commenting Apolline, It’s a good thing to notice, especially restlessness. This way you can catch it before your brain runs out of productive energy.
This is definitely something that I have been working on… especially coming from someone who has typically been a multi-tasker… and for my whole life.. now I need to change that.. so it’s taking time… and a LOT of work and effort!
Keep at it. When we were younger we could burn the candle at both ends. Now, we need to be more practical since we’re all in this for the long haul.
You had me at the heading, Joyce. I’m always keen to make my brain more productive. I know what you say is totally true. I have periods when I am so caught up in writing that I’ll continue for hours without a break. When I finally do stop, I find I cannot go back and do more. However, when I have regular breaks, even just short walks in the garden, my mind clears and I’m re-energised and ready to get back to it.
Well, Tami, you would think we have a tremendous energy reserve to draw from. When in reality, we need to recharge more often. Glad you could make the comparison and see how much more productive you can be.
Hello,
This is wonderful article Joyce and I enjoyed the way you spoke about how you wrote about a power nap I think we all should have a 20 minute nap. Sometimes I have to relax in my chair but not for long. It is a great article.
Lori English
I don’t know if you realize that you’ve commented twice. Both times with nice things to say. Thanks, Lori.
I definitely find that I am more productive when I make time for rest and renewal. A few dance breaks during the day really do wonders for my productivity. I just have to be sure no one is watching 🙂
Agree, Christy. Close the drapes, turn up the music, and dance like crazy.
Joyce,
Great article and love the insight about the different chemicals that release such as cortisol , it’s interesting after we eat how we feel. I usually get tire, but I have thyroid. Thanks for the article loved it.
Lori English
Thanks for sharing Lori. A thyroid issue is something that certainly plays into this. So rest, good nutrition, and proper medical care can make a big difference.
What fascinating information, Joyce! And yep, I can definitely attest that working long stretches gives me brain fog. I love the formula–90/20. Am adopting that as of today. Thank you!
As a former marathoner when it comes to working, I can’t recommend this enough.
Very timely advice for me. Yesterday I prepared my tax information for my accountant. At 3 hours I took a break and had lunch. As you might guess not much happened after that. Next year I will not exceed the 90 minute working time and use the breaks effectively. I did finish later in the day but with less efficiency.
Thanks Joyce.
Glad you found the advice helpful, Nancy. A little late to help you with taxes, but good to know if any other future project come up.