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Work with Ultradian Rhythms: Maximize Productivity in 90-Minute Cycles
Episode 157: The Biology of High Performance🔗 Read the full article here: https://smartkeys.org/ultradian-rhythm/
In this episode of the SmartKeys podcast, we challenge the "hustle culture" myth that you should power through your day without stopping. We discuss why managing time is less effective than managing energy, and how aligning your schedule with your body's natural 90-minute biological cycles can double your productivity while reducing burnout.
Based on the strategic guide by Felix Römer, we explore the science of the Ultradian Rhythm—the natural energy peaks and troughs that occur throughout the day. We explain why pushing past the point of fatigue isn't a sign of strength, but a biological error that triggers the body's stress response.
In this episode, you will learn:
The 90/20 Rule: Why the human brain can only focus intensely for about 90 minutes before it needs a 20-minute reboot.
The "Healing Response": Understanding the biological necessity of the trough—this is when your body clears metabolic waste and replenishes neurochemicals.
Signs of the Slump: How to recognize the body's subtle signals that a cycle is ending: hunger, fidgeting, drowsiness, or loss of focus.
Active vs. Passive Rest: Why scrolling social media or checking email does not count as a break and prevents the brain from resetting.
Pomodoro vs. Ultradian: Comparing the 25-minute sprint (Pomodoro) with the deeper, longer 90-minute flow state (Ultradian).
Implementation Strategy: How to map your most critical tasks to your natural peaks (usually mid-morning) and save admin work for the troughs.
Stop fighting your own biology. Tune in to learn how to surf your energy waves rather than drowning in them.
Resources mentioned:
🌐 Visit SmartKeys: https://smartkeys.org
Note: This episode features an AI-generated conversation based on source material from SmartKeys.org
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By SmartKeysEpisode 157: The Biology of High Performance🔗 Read the full article here: https://smartkeys.org/ultradian-rhythm/
In this episode of the SmartKeys podcast, we challenge the "hustle culture" myth that you should power through your day without stopping. We discuss why managing time is less effective than managing energy, and how aligning your schedule with your body's natural 90-minute biological cycles can double your productivity while reducing burnout.
Based on the strategic guide by Felix Römer, we explore the science of the Ultradian Rhythm—the natural energy peaks and troughs that occur throughout the day. We explain why pushing past the point of fatigue isn't a sign of strength, but a biological error that triggers the body's stress response.
In this episode, you will learn:
The 90/20 Rule: Why the human brain can only focus intensely for about 90 minutes before it needs a 20-minute reboot.
The "Healing Response": Understanding the biological necessity of the trough—this is when your body clears metabolic waste and replenishes neurochemicals.
Signs of the Slump: How to recognize the body's subtle signals that a cycle is ending: hunger, fidgeting, drowsiness, or loss of focus.
Active vs. Passive Rest: Why scrolling social media or checking email does not count as a break and prevents the brain from resetting.
Pomodoro vs. Ultradian: Comparing the 25-minute sprint (Pomodoro) with the deeper, longer 90-minute flow state (Ultradian).
Implementation Strategy: How to map your most critical tasks to your natural peaks (usually mid-morning) and save admin work for the troughs.
Stop fighting your own biology. Tune in to learn how to surf your energy waves rather than drowning in them.
Resources mentioned:
🌐 Visit SmartKeys: https://smartkeys.org
Note: This episode features an AI-generated conversation based on source material from SmartKeys.org