Key

Step 1: Find YOUR OWN peak performance cycles!

To figure out when your first proper performance cycle begins, observe the time when you first start feeling alert

  • after waking up, and
  • after lunch.

For example, you notice that your attention and alertness peak around 9:30a.m.–10:00a.m. Your first performance phase cycle is going to start at about 9:30a.m.–10:00a.m.

This will be different for everyone . For the average person, one to three 90-minute cycles per day are typical. These are your peak phases. The rest of the time your alertness will be lower than in these. But these peak phases also depends on how well you’ve slept, how well you’re nourished, and how trained your focus capacity is.


Step 2: When do you take your rest break?

Calculate your 90 minutes performance phase from this time (found from the above clue) to know when your first 20 minute rest phase will occur. Those 20 minutes is when you take a break.


Step 3:  Optimise your performance phases by choosing a working style that works for you.

  • Single tasking
    • Pick a single task to complete in a 90 minute performance phase.
    • It takes about 5–15 minutes for most of us to break into a deep focus. So use the first 5-15 minutes for a moderate focus part of the task, followed by the intense focus part till your performance cycle ends.
  • Pomodoro
    • Set a timer to 25 minutes, and break for 5 minutes (iOS—Flow, Android—Pomodoro Timer).
    • Work on the task for 25 minutes. Avoid all distractions and urges to multi-task.
    • Take a 5-minute no-screen break.
    • Repeat 3 times and take your 20 minute rest break. 


Step 4:  Structure your breaks to optimise your performance phases!

In every 20 minute break you will practise these 3 activities—

  • Reset your nervous system with mindfulness. 
  • Move your body. Examples—Walk around your workspace, Small household chore (dusting, prepping lunch), Water your plants, etc.
  • Hydrate. Examples—A glass of Water, Coconut water, Lemonade (with salt).

P.S.: Breaks are NOT optional. And all the activities you chose to do in your breaks are to be screen-free.


BONUS

Reset your workstation to minimise distractions—

  • Clear out any unnecessary items from your desk and surrounding area.
  • Turn off notifications for any apps that are not essential for your work. Use Focus Mode or “Do Not Disturb” on your device to block notifications during specific times of the day.
  • Have a potted plant on/next to your desk.
  • If possible, set your workstation next to a natural light source.