Balancing Your Flow
If you're anything like me, you’ve likely experienced the bumpy ride of starting your day energized, to then be hit a slump by early afternoon, and finally experience a surge of renewed focus toward the end of the day. Depending on structure of my day, this can either leave me feeling accomplished and ultimately successful, or like I’ve fallen short and dissatisfied with my performance.
To some, these natural peaks and dips may fall differently throughout the day due to unique rhythms and energy patterns. An interesting question would therefore be: How can we organize ourselves in a way where we accomplish more with less struggle?
In his book When: The Scientific Secrets of Perfect Timing, author Daniel Pink delves into the connection between our chronotype (our body’s natural daily rhythm) and the typical stages we go through in a day. According to Pink, most people experience a three-phase cycle: a peak, a trough, and a recovery.
Peak: This is when your energy is at its highest and the ideal time to focus on challenging, mentally demanding tasks.
Trough: The time of the day when your energy dips, and thereby the perfect time to handle routine, administrative tasks that don’t require intense mental effort.
Recovery: The moment when your mood lifts and allows for creative and insightful work, such as brainstorming or strategic planning.
For the majority of people the peak phase will typically take place during the morning, replaced by the through kicks in in the early afternoon, and ended by the rebound energy of the recovery phase in the late afternoon and early hours of the evening.
Your individual energy cycles will be determined by a combination of different factors. To allow for a more productive flow of your day, here are three things to consider:
What is your “energy type”? Are you early bird, night owl or perhaps somewhere in between?
How do you spend your time? What is typically your most productive time of the day?
What is the nature of your tasks? What is the level of their complexity and what kind of attention do they require?
The Importance of Breaks
When planning your workday, it’s not just about scheduling blocks of work; it’s also about creating clear boundaries and integrating regular breaks into your routine. The transition between activities allows you to tune in, and breaks in between are essential for your ability to sustain your performance.
According to Pink, research suggests the following key insights about breaks:
Even one-minute breaks are better than no breaks at all.
Outdoor breaks are more refreshing than staying inside.
Active breaks (involving movement) are more beneficial than stationary ones.
Social breaks (interacting with others) are more restorative than solitary time - even for introverts.
Fully disconnecting from technology during a break amplifies its benefits.
To sustain a sense of flow throughout your day, and thus increase the likelihood to succeed at what you set out for, it is align crucial to align your tasks with your natural energy cycles. Recognize when you're at your peak and use that time for tasks requiring deep focus. During your trough, focus on simpler, less demanding tasks. Save the more creative or brainstorming activities for your recovery phase, when your mood is elevated, but your cognitive sharpness has waned.
Finally, it is important to plan regular breaks to prevent burnout and recharge your mental and physical energy. Breaks should be seen as a strategic part of your productivity, not just a reward for hard work. Make it a priority to schedule breaks throughout your day by, for example, including a 15-minute walk outside with someone, leaving your phone behind, and making it a rule to talk about something non-work-related. Simple habits like this can refresh your energy and help you maintain balance and flow throughout the day.
Love,
Sille