Have you ever worked with your personal energy cycles?

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When that 2pm slump rolls around, I know I won’t get anything done.

No meetings please.

More coffee, dear.

Definitely no sweets, cause sugar takes me out again.

My midday is super unproductive… and I’m fine with it. Cause I work around it.

It’s usually the time that I’ll choose to go for a walk outside, or run errands while I listen to podcasts, but definitely no work is being done.

Then for some reason, I find myself working again at 11:45 pm with new found energy (like really, where was that when I needed it?).

Personal energy cycles are the natural fluctuations in your energy levels and alertness throughout the day.

If you know the cadence of your cycles, you’ll be more productive.

These cycles are influenced by various factors, including circadian rhythms (changes across your 24-hr cycle), sleep patterns, nutrition, and overall health.

Aside from the natural ups and downs you feel throughout the day, here are some ways to work with your energy cycles:

Circadian Rhythm:

• What it is: The human body operates on a circadian rhythm, a 24-hour cycle that regulates various physiological processes, including sleep-wake patterns, hormone production, and body temperature.

• What you should know: Most people experience a natural energy peak in the morning, a dip in the early afternoon (post-lunch slump), and another peak in the early evening.

• How to work with it: Aligning high-focus tasks with your peak energy periods can enhance productivity. For example, tackling complex tasks in the morning when alertness is high (circa Eat That Frog).

Ultradian Rhythm:

• What it is: Within the broader circadian rhythm, there are shorter ultradian cycles that last around 90 to 120 minutes. During these cycles, our bodies go through stages of higher and lower alertness.

• How to work with it: Taking regular breaks during low-alertness phases and engaging in focused work during high-alertness phases can optimize productivity. Play around with different Pomodoro session lengths to see what length of time works for you.

Sleep Pattern:

• What you should know: Quality and quantity of sleep play a crucial role in personal energy cycles. Lack of sleep can lead to fatigue, decreased cognitive function, and reduced productivity. shocker!

• How to work with it: Maintaining a consistent sleep schedule, ensuring adequate sleep, and creating a conducive sleep environment contribute to better energy levels during waking hours. Of course the number of hours is different for everyone, so use a sleep journal for a week or two to determine how much sleep you actually need.

Nutrition and Hydration:

• What you should know: Proper nutrition and hydration impact energy levels. Eating balanced meals and staying hydrated throughout the day can sustain energy and prevent fatigue.

• How to work with it: Avoiding excessive caffeine or sugar intake, especially late in the day, can help regulate energy levels and improve overall productivity. It might also be time to buy that fancy water bottle you’ve been eyeing up (or pull it from the back of the cupboard) and get back to your 8+ glasses a day.

Physical Activity:

• What you should know: Regular exercise has been shown to enhance overall energy levels and cognitive function. Incorporating physical activity into your routine can contribute to improved productivity.

• How to work with it: Short breaks for stretching or a brief walk during low-energy periods can reinvigorate your mind and body (hence why I’m out and about during my midday slump).

Task Matching:

• What it is: Different tasks require different levels of cognitive engagement. Aligning the complexity of tasks with your energy levels can lead to more effective and efficient work.

• How to work with it: Don’t write articles or work on new creative assets during low-energy periods. The only thing you get from that is a 45 minute task turning into 3 hours (see the tip below).

Mindfulness and Stress Management:

• What you should know: Chronic stress can disrupt energy cycles and negatively impact productivity. Mindfulness practices, such as meditation or deep breathing, can help manage stress and maintain a more consistent energy level. Use an app like Calm (some health insurance plans, like Keiser, have this in their benefits) or Medito (100% free) to start a new mindfulness practice.

☕️ Simmer on this tip

Batch similar tasks that require a similar energy level or mindset. For instance, tackle creative tasks when you're feeling most creative and administrative tasks during less focused periods. If you’re a night owl or a morning person, take advantage of the best time of day for optimal work. Save the email checking for the slump times.

❤️‍🔥 Hot finds this week

Hilary Rushford is closing her business. Whaaaatt?! Yep. She’s been in the online world for over 10 years so if you’ve been around, you might know who she is. The knocks have been hitting hard the last few years and now she’s made the executive decision to close it all down. Read more about why she had to make that decision and grab one of her fantastic programs during her Pay the Value Closing Sale. That’s right, pay what you want! And hurry, it ends Friday the 15th.

These are a few of my favorite things. (blog post) Last year I did an advent countdown each day leading up to Christmas. You can check out the 24 days and play along all month long!

How to Discover Your Ideal Work Style. (article) It’s true, we don’t all work the same way. You might work in a cubicle right next to Jane, but she’s got her own way to interact with work, and you do too. Figure out the best way to optimize how you work solo or work with other people.

📺 Can you relate?

This was the first fall season when there weren’t many new or returning tv shows, so it’s been tough trying to find good shows to watch. Aside from rewatching The Vampire Diaries (again), I did manage to find a couple of binge-worthy shows. Right now I’m watching The Buccaneers, Apple TV+ (if you love period dramas like Queen Charlotte, you’ll enjoy this one) and Squid Game: The Challenge, Netflix. Don’t miss this Squid Game reality competition - if you were obsessed with the series like so many of us during COVID, you will love the challenge. It stays very true to the show. The finale was this week and Netflix has already confirmed season 2. What are you watching this winter?

🎙️ Weekend listening on the pod

If you need an app to monitor your habits, take a look at these 2 task tracker apps: Tracking Your Routines and Habits With Routinery and Done. And here’s what I’m using today.

Until next time,

💌 Brought to you by

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