Energy Management: Listen to your Ultradian Rhythm & Take A Breather Every 90-Minutes To Feel Happier & More Productive

Are you really marching to the beat of your own drum or is your foot on the pedal trying to keep-up with the relentless pace of modern life? I think we've all been there, and maybe you still are?!

It's the exhausting norm these days to push through to burn-out and live completely out-of-sync with natural rhythms, like your Ultradian Rhythm. By keeping this go-go pace your health and happiness suffer, you can feel lethargic and burnt out. Yet if you experiment with a different approach and reconnect with your in-built rhythms, you can elevate your productivity, focus and mood. Sounds good, right?

The western world is driven by productivity and the work environment hasn't always been informed about the need for regular breaks. False beliefs like "rest is lazy" continue, but thankfully more organisations recognise working long hours doesn't equal high output. On top of this, little is shared about Ultradian Rhythms and how pauses actually boost your productivity. 

"...but I've never even heard of my Ultradian Rhythm" (you're not alone!)


Ultradian means several times a day and a rhythm is like an up-and-down wave. They're similar to your 24 hour circadian rhythm (your sleep-wake cycle), except much shorter. The Ultradian Rhythm controls your biological functions in 90-minute increments, this is the time you can concentrate for before feeling tired. When you notice and respond to your Ultradian Rhythm, you can perform at a higher level more consistently. Aligning with your natural rhythm sustains your energy, mental clarity and cravings, and has powerful effect on your mental health and productivity.

Your Ultradian Rhythm is in your DNA. It's a measurable and quantifiable pattern your body must maintain to function optimally. You can thrive more easily when you follow your internal bodyclock of about 90-minutes of energy followed by a 20-minute reset. Think peaks and troughs, or ebb and flow. During those peak 90-minutes your body burns through a lot of oxygen and glucose to help you to perform well. By the end of 90-minutes, your energy, productivity and performance hit a trough. It's your body's way of saying take a break now. Once you start paying attention, you’ll get better at noticing when you start to fade.

I'll be honest, until I learned about Ultradian Rhythms, I hadn't really noticed how often I pushed through my day. I used sugar to try to move out of energy slumps in the afternoon - isn't that what we've been taught to do: to find any way to keep trudging through the day?! Sugar might be your vice too, or maybe it's caffeine or carbs? No matter the vice, the effects of quick pick-me-ups don't last long! Take a flower for example, if it doesn't get enough water and sunlight it won't blossom, it'll wilt. You're part of nature and exactly the same - when you neglect your basic needs, toxins build up, blood sugar and hormone levels get disrupted, you feel moody, irritable, fatigued and sluggish, and your immunity weakens. You're out of rhythm.

Now I'm aware of my Ultradian Rhythm, if I find myself craving sugar, I'm better at pausing and asking "when did I last take a high-quality break?" and "what does my body really need right now?" - two simple questions that make a big difference to the my mood, energy and day. Maybe they could do the same for yours. Our bodies naturally enjoy ebb and flow just like a wave washing in and out at the shore. If I've been sitting at my desk for awhile, I often want to get up and move or if I've been walking or exercising, stillness is usually what my body asks for.


What are your cues that you need a break?

Your body gives you gently nudges to shift gears when you need a break like you might lose the ability to think clearly, feel tired, make more typos, become more reactive with colleagues, feel less creative and less productive. I bet when this happens, you put the kettle on and look for some caffeine, sugar and/or carbs to pick you back-up for the rest of the day? They're short-lived solution yet such a common part of most people's mid-morning and mid-afternoon habits.

Reflecting for a moment, what do you think your main cravings are when you need a break? Next time this happens, rather than meeting it, could you pause and ask yourself "when did I last take a break?" and "what do I need right now?" instead of reaching for your craving.

My day is now structured to follow a loose Ultradian Rhythm. I find I'm far more effective and relaxed, perhaps because I'm working with my natural rhythm rather than against it. Imagine how good you would feel if you met your needs and did what your body's asking for instead of pushing through or reaching for that typical vice?

Sync with your natural rhythm to thrive

Research tells us that short breaks throughout the day can improve your focus, creativity and problem-solving which makes taking breaks an easy decision. Begin to notice your own rhythms, set an alarm on your phone to go off after ninety minutes then move away from the automatic, in-grained, keep on trucking approach, and instead check-in, pay attention to what your needs are and simply meet them. 

The truth is: the more aligned you become, the more you'll be able to achieve. The counter-productive approach is the answer! So take that mid-morning and mid-afternoon break next time you notice the cues and watch your work and personal life flourish. If you've been looking at a screen for the last 90 minutes, now probably isn't the time to scroll on social media or read the news on your phone. Or if you've been sitting still, getting outside for a walk in the fresh air could be what your body needs. Small steps, big impact! Give it a go and I'd love to hear how you get on.

OCTOBER, 2024