Leadership-life Fit: Honor Your Ultradian Rhythm

While the circadian rhythm regulates the sleep-wake cycle over a roughly 24-hour period, the ultradian rhythm refers to the body’s natural productivity-rest cycle. How can you structure your day around ultradian rhythms to boost focus or productivity and improve your leadership-life fit?

Work with your brain and body (instead of against):

1. Work for 90-120 minutes.
   1. Tackle your most demanding tasks (writing, problem-solving, planning).
   2. Eliminate distractions: turn off notifications; put your phone out of reach.
   3. Consider tools like the Pomodoro Technique.
      Each person’s rhythm is unique. Generally, somewhere between that 90-120 minute span, your body will let you know it’s ready for a break. You might start to feel distracted or foggy, or your stomach might growl, or you’re thirsty. So…
2. Take a Recovery Break (3-15 minutes)
   1. Move — stretch, walk, dance.
   2. Eat. Fuel your physical energy with foods that feed your brain (nuts, fruits).
   3. Disconnect from your task. Walk the halls. Visit with students and staff.
   4. Text or write a note of gratitude.
3. Repeat steps 1 and 2 throughout the day.

You can ignore your body’s ultradian rhythms, but at a cost. Your brain can only maintain peak focus for a limited time. After that, attention and performance dip, even if you keep pushing. Taking breaks resets your system and allows your next cycle to be just as strong.