Know Your Chronotype. It'll Change Your Life.
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- Опубликовано: 20 сен 2024
- You're most likely working, eating, and sleeping at the worst time of the day.
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ABOUT ME
Rían Doris is the Co-Founder & CEO of Flow Research Collective, the world’s leading peak performance research and training institute focused on decoding the neuroscience of flow states and helping leaders and their teams unlock flow states consistently. Clients include Accenture, Audi, Facebook, Bain & the US Airforce.
Along with being listed on Forbes 30 Under 30 Rian's thought leadership has been featured in Fast Company, PBS and Big Think and he hosts Flow Research Collective Radio, an iTunes top 10 science podcast.
Rían is also the Executive Chairman & Owner of Consulting.com. On the side, Rian does some angel investing in health and performance companies like Levels Health, Neurohacker Collective, The Way & Myodetox.
Rían holds a degree in Philosophy, Politics & Economics (PPE) from Trinity College Dublin, an MSc in Neuroscience at King's College, London and an MBA. Rian is currently pursuing a PhD at the University of Birmingham-focusing on how flow states affect perceived meaning in life.
Prior to co-founding Flow Research Collective with Steven Kotler, Rian worked with NYT Bestselling Author Keith Ferazzi, and 12X NYT Bestselling Author Dr. Dan Siegel, distinguished fellow of the American Psychiatric Association.
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Rían here. Thanks for watching! Feel like you're battling yourself to get work done? Your body has a built-in peak performance window - your chronotype zone. Most people fight against it, and it leads to endless struggle.
With the science-backed techniques in this PDF, you can strategically time your productivity to complete a month’s worth of work in less than a day.
thanks for the content!
What about things like school where I have to wake up much earlier then normal is the chronotype zone still the same
Is there a correlation with the carcadian cycles? Wondering this from the get go
if my most productive time is 1am-6am does that make me a lark or a night owl?
Lucky you. Your chronotype fits the standard US work model. You will be seen as successful and a team player without even trying.
I’m also a Lark (maybe a bit more of an extreme one), and while the US standard work model *claims* to like early birds, it has absolutely no idea what to do with someone who legally needs to eat lunch at 9:00am and goes home at 12:30. The standard work model (9-5) is built around the majority group - the third birds.
@Millenimorphose You know, you're probably right. I've worked federal government adjacent for most of my career, and those folks are definitely Larks. They treat the 0900 meeting like it's a lunch event, and 0600 - 1500 is probably the most popular work hours. Still hard to find work though, that fits night owl like myself.
@@matthewmccourry7145 I'd say anything based around programming can benefit from being a night owl.
@@kyeeehehetech life best life. I consider myself a night owl, but I reserve those late hours for fun. My peak working time is more like 11am-5pm.
The purpose of learning this stuff is to not be productive for others but to work for yourself you idiots.
Freedom isn't even a concept to u people.
I've known my peak performance time for years now. It's 11pm-5am. Every time I wake up during the day, I feel tired and my brain doesn't feel like it's working correctly. But as soon as the sun sets, I feel awake and my brain suddenly works really well. The only problem is, that I'm normally forced to sleep during that time.
Same, I’m thirteen and in school and I get tired throughout the day but as soon as ten pm hits I feel like I just chugged a bunch of energy drinks I’m even typing this at 12:30 at night
I can see how that might be a problem. However, depending on your living conditions you might be able to alter this.
What works well for me is coming home from work in the lat afternoon and then rest before starting my "morning" early. This also helps to "reset my mind" and makes it easier to differenciate between work and private life.
You could also try to bring "naptim" into your life. Some people I've met prefer to take a "post-work-nap" (up to ~ 2 hours), then work for another few hours before either taking another nap or going to bed for a longer resting time.
@@colinmcnall-fb8ts exactly! i function at my best during night.
edit : i think all 11 - 14 year olds currently have their cronotype set at midnight xD
I understand the struggle fellow owls. It's not easy
I think that's not your chronotype, it's your brain which you habitually trained over years to stay awake in this time (cause of electricity and Internet we've got)
It was same with me, you can easily change that with sleep/waking up every day 15 minutes earlier, till you arrive to the 6-8am zone for waking up :)
Best regards from Germany
I tracked my hourly energy levels throughout the week. Been doing my deep work in the high-energy hours and it has been a game-changer for my productivity. Can absolutely recommend it to anyone.
How did you keep a record of that? Is there an app Or journal?
What are your high energy hours?
Is there an app you use?
@@HamzaKhan-vv2ph It is one of the features of an app that I'm building right now. I am planning to launch the app on Google play store between March and April.
I can't find out what I am. Any tips how to do it?
Im probably a 4th bird . I have more power at 10pm to 2 am . But i think its because of lack of distractions at that time. However I tend to learn things easier and memorise more often at those times .
Me too!
Funny enough that's the only time I have to sleep.
but that is night owl tho
@@Chainless_Slave7beyond night owl. Not late afternoon, but late at night
Almost same
One has to wonder how many billions of dollars of economic productivity are being left on the table due to corporations' insistence on return-to-office mandates with their one-size-fits-all, 9-5 Monday-Friday schedule.
as a night owl, I've always thought about this throughout my entire life
here in germany it is 7-4 most of the time
One has to also wonder how many billions of economic dollars of productivity are being thrown away due to lazy people just showing up for a paycheck. Not a very good thinker, you are. Go back to first grade and keep it simple with a thinking bubble.
Brilliant thinking
They don't care. Probably a similar amount to how much is being wasted on pointless office BS.
The path of least resistance. Got this idea after adopting my cats. They live in the moment. they don't care about the future or past too much. they follow their instincts more than anything.
I've tried to mimic that since 2020 where I stopped thinking about when to eat, sleep, relax or work. Had a lot of backlash from my family since my meal and sleep times were vastly altered. Despite that I worked alongside my natural rhythms rather than fighting it.
It comes with some drawbacks like never knowing when I'm going to sleep or how long I'm going to sleep for. Hard to schedule anything properly. But in the waking hours I can be super fast at work. Still trying to figure out how to properly balance it and minimize the unpredictabilities.
you can try to minimize the changeability by taking the data-points and averaging it, so every day for a month add the times you feel like eating, sleeping, and doing work, along other things, then average it over that month, and keep doing that until you have a large enough dataset that the average is generally where your most productive hours lay.
This is truth. For years, I tried to force myself into being a “Robin Sharma 5am club” gal. I would get a run, yoga, meditation and cold shower in all before 7am. Felt the high of accomplishment in the moment, yet I suffered from crippling anxiety and insomnia during that time.
Fast forward to today, I am an entrepreneur with ZERO set wake-up time. I literally wake up whenever my body wants to. I don’t make appointments for the mornings, specifically so I can do this. Anxiety disorder is long gone. My most productive hours are in the late afternoon to evening. This is the opposite of what everyone told me.
In addition, everyone tells you to “eat the frog” first thing in the morning. This advice just stresses me out. I benefit from slow, unhurried and non-stressful mornings. Once I am in the zone, then I can eat frogs. Or whatever. Why are people telling me to eat frogs when I am still waking up?
That's good when you have few things to do, if you want to excel faster than most others, you have to involve in things that are not efficient all the time and still get in the zone and do works you'd otherwise do. That's what eating the frog is about, as well as 5am club too according to me.
@@garfieldpelly Dude. I am the founding director of my own school for the evolution of consciousness, in its 11th year of operation. I'm recognised as one of the top practitioners in my field in the world. I'm "excelling" just fine. But thanks for mansplaining.
@@odettegibbs2238You're welcome.
I totally resonate with you , we should never ignore what our bodies tell us, no matter what everyone in the world believes to be the correct way of doing things
@@odettegibbs2238 Damn yeah you're right I searched real quick and found you! Thanks for sharing your story :)
I'm actually looking to be an entrepreneur cuz frankly speaking I don't see myself going with a regular job and regular times. I wanna invest myself in something that belongs to me, and I love money soooo yeah
Any tips? I'm very young still.
I personally feel like choronotypes change with age and demand of your job. When I was a young investment banker and later a young startup employee, I was an owl. Now in my 30s as a finance leader, I’m 100% an early bird.
I’m in my 40s and still a freaking 🦉
I wish I could switch. Believe me, I’ve tried.
So go to an island for a month every year to figure out what’s the chronotype..
Interesting, did it switch gradually or did it flip with the job?
When I was younger I didn’t need as much sleep and I just did what I needed to do. With age the body rythm is stronges. I’m also a lark.
Maybe for some people. However others like my mom for example. She's 56 and she's been a night owl her whole damn life
Wow this was a very insightful video! I’m definitely a night owl and feel like I’ve been told my whole life that I’m lazy for “sleeping in” or going to bed late despite being extremely productive in the evenings. I’ve constantly been told to fix my 2am-10am sleep schedule even though when I’ve tried to go to sleep or wake up earlier, I end up wasting the whole day or have to push through using sheer discipline which leads me to exhaustion. While it seems that everyone I know is winding down at 4-5 pm, it’s like my day is just beginning, and I can work in flow state for hours, usually taking a break to go for a walk, and then finishing around 10 or 11pm. I then usually relax for about 2-3 hours before finally sleeping. This video made me realize that these things are inherent, and I shouldn’t stress about what other people think about my work/study schedule. I’m in college and have been able to maintain a 4.0 gpa because of my schedule, and now that I’m aware of it, I’ll continue to better optimize my peak productivity time. Thanks Rian!
I love this for you.
I am the EXACT same lol😂
I feel exactly the same way!!!
And yes too much time giving myself a hard time for not being different than I am.
@@vedansh28me also
It's exhausting being pushed into that box. I'm most productive pretty much from 11pm to about 3 or 4 am and, interestingly, I don't get that tired slog when I'm up at night like that. Usually in a morning bird schedule I crash at 1pm and don't recover until about 6-10, if at all. I have ADHD, so it would be interesting to see a similar study on people with adhd and how it differs from neurotypical people.
In regards to sleep schedule, if I woke up at 5am I'd crash by 11 am, maybe 1pm if I'm lucky, sleep for 4 hours or so then get up and be super active at night. Currently, I woke up at 3pm and it's 3am right now. Haven't felt the urge to sleep at all. I'm also studying biology currently and it drives me nuts when people say your body is "meant" to get up early. From an evolutionary perspective, that makes no sense especially because early humans were nomadic and didn't have a set, safe location to sleep every night. It would make sense for individuals to have varied sleep patterns so that groups could go place to place and have someone keep watch for each section of the day. My guess is they would have traveled at dawn or dusk and rested or gathered/hunted during day and night hours. 9-5 jobs aren't healthy for a wide variety of reasons and circadian rhythms are one of the many.
This is one of the channels that gave me the courage to start my RUclips channel 8 months ago about self development. Now I have 1,038 subs and > 800 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
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00:03 There are individual peak performance windows within every day.
02:20 Understanding your chronotype and chronotype zone can optimize productivity
04:38 Organisms have innate chronotypes, but humans can defy their chronotype.
06:49 Identify your chronotype and determine your chronotype zone.
08:49 Working within your chronotype Zone improves productivity and efficiency.
10:59 Working during peak productivity hours can significantly improve efficiency.
13:01 Mastering energy Arbitrage is about leveraging peak biological resources.
15:10 Work during your chronotype zone for optimal productivity
17:03 Optimal schedule for different chronotypes
18:43 Protect your chronotype Zone and focus on your most important work
20:35 Take short breaks to recharge your energy and optimize productivity.
22:24 Ride the waves of your chronotype Zone
Ty
I'm an early bird most of the time, but sometimes if I wake up at 8:00pm my energy is high. I think it depends with when I wake up. The reason why I can't study at the night is because my eyes are tired. When I sleep tiredness leave my eyes that's why I'm more when I wake up everyrime. Man I wish I had a cure for my eyes, I know my brain wouldn't get tired easily
I really wish I wasn’t a night owl 🦉
I feel like most of society’s work structure goes against my nature. I feel that in order to take full advantage of my productive periods I have to miss out on a lot of personal engagements, or miss out on a lot of productive days. I honestly wish I could wake up and be productive during the late morning/early afternoon at least. This sucks.
As a fellow night owl, I understand your pain. Worst of all now I'm too tired or stressed after work to even use my peak performance times.
us bro us
I didn't think that I'll find a " favourite channel" but I can proudly say that ive found it , I've studied all of your videos in 2 days , ur points and researches are on point , ur delivery through the video , the hit of dopamine I get from your videos , your videos are not just talking about some topics its literally a series
I can say proudly that its the best series I've ever seen , amazing personality and a world class editing
Keep up the amazing work Rian
Would like to have a video about sleep bc u mentioned it in multiple videos before...
I’m honored you enjoy it!
I agree
Totally!
💯
felt the same buddy!👌
From years of observation of my studying and working schedules I can say that as long as I'm not distracted I can be at my top condition at any time of the day as long as I keep that task my current focus.
It's like the Backwards Law. You can't go against your chronotype zone, you have to go with it, go to the flow
I used to be a night owl but decided I wanted to change that and experimented for a good 2 months during my summer holidays (giving myself enough time incrementally to adapt). At first, even when I was able to naturally wake up at 7AM, I was tired throughout the day (even coffee didn't help). However, I stuck by the routine and now I get tired around 9PM to get to bed around 10-11PM and wake up at 7AM to feel refreshed for the WHOLE DAY. If you just give your body enough time, it'll work wonders in adaptation. I used to miss the night, but now I'm happy feeling like the day I have is longer.
Btw, consider people with sleep-wake disorder like having a circadian rhythm significantly longer or shorter than a day-night cycle.
It's makes a game of catching the optimal state insanely difficult and also leads people to think they're "not good enough" in some sense when it really boils down to exceptional biology they have.
Me realizing I’m creative and feel more productive very late at night ex: 11pm-3am 💕
The score makes these video feel so cinematic, dramatic, and cutting edge... I love every second of it.
I’m pretty productive in the AM, but I’ve always had a bad midday crash 12-2, I literally could fall asleep in the middle of class or the work day sitting at a desk. Then later in afternoon I would get back into a good productive space. If possible, I scheduled any walking around type work 12-2 if possible. One time a supervisor wanted to know why I didn’t go down to the factory line right away when called in the morning. Said I save that work for after lunch break because it was impossible for me to do desk work at that time. He didn’t get it.
same here absolutely!
me too!!
same thing with me ive always thought its weird ill literally be falling asleep at work between like 3-5pm but after that i can stay up til 4 am wide awake and my mind is churning
The best videos ever, I dealt for so long with feeling of guild that I naturally wake up at 8am... but now I finally accepted myself and work within my circadian rhythm
Thanks for watching.
🎯 Key Takeaways for quick navigation:
00:00 🧠 Productivity is not constant throughout the day; everyone has a unique Peak Performance window determined by their chronotype.
02:29 🌞 There are three main chronotypes: Larks (morning people), Owls (night people), and Third Birds (in-between), each with their Peak Performance times.
03:37 🧘♂️ Your Chronotype Zone is the period within your circadian rhythm where cognitive functions are at their peak, ideal for entering the Flow State.
08:12 📉 Working during the trough (low-energy period) is inefficient and often counterproductive; tasks should align with your Chronotype Zone for optimal results.
10:36 🕰️ Adjust your daily routine to protect and prioritize your Chronotype Zone, avoiding distractions and non-essential tasks during that time.
13:10 📅 Energy Arbitrage involves aligning your tasks with your biological peaks and troughs to maximize productivity.
16:08 ⏰ During times of high demand, consider extending your Chronotype Zone to achieve a significant boost in productivity.
19:33 🏄♂️ Within your Chronotype Zone, honor your ultradian rhythms by taking short breaks to maintain focus and avoid burnout.
22:41 💪 Leverage specific substances or techniques to push through the struggle phase and enter the Flow State more rapidly.
Made with HARPA AI
Thanks, I was really wondering what the very downfall of our species thought about the video.
@@capykeprowhat are you yapping about bro just tried to help summarize the vid with AI
@@izzymoon4436 Between this and 90% of jobs, I'd rather keep 90% of jobs, thanks.
I am watching this because I want to maximize my creativity and workflow. I need to start creating more frequently. So I can become financially free in the near future. I do not want to force the process.
I've never left an internet comment like this before but I felt really called to, I hope this comes across as kindly as I mean it to - a framing shift might help you achieve your goals with the ease you're seeking. I say this because you mention you don't want to force the process but also that you "need" to do these things. You've got two contradictory subtexts there, it could be helpful to explore this tension. It might help you find some limiting beliefs, psychological tension or just the realisation that you're approaching the situation through survival mode or scarcity mindset. It's simple (not necessarily easy), but a good choice of inner dialogue can be really strategic
Best of luck ❤
I had a reverse similar experience with Barcelona and San Diego. 2 weeks in Barcelona and I felt far more functional than I ever have in my life (36 at that time) but still something felt off-still struggling to fit societal demands…Turns out I have Narcolepsy (REM disorder). For those that don’t feel like you fit into any of these, like myself, you might want to consider a sleep study.
Absolutely brilliant video! I was never aware of all those things you talked about and was squandering my potential by listening to the "one-size-fits-all" people. I remember watching a video you made about flow a few months back while you had about 30,000-40,000 subscribers. Now you have 191,000 subscribers. Absolutely amazing, something you and your team truly deserve. Thank you and keep up the awesome work!
I'm 100% an Owl.
My mother even told me that the first time I kicked when she was pregnant with me was after midnight.
And my productivity I've noticed peaks at around 3-5 and sometimes even later before "conventional bedtime" my brain floods with ideas and a desire for productivity.
It's really annoying going to a standard 9-5 office job like this. I always feel like mornings I don't get anything done. Afternoons a little bit. But that short window right before I leave for home, my productivity peaks. And one time I was so in the zone I didn't notice how it had become 8 pm.
People keep telling me, "You'll get used to mornings" I can't! I try mornings for a week I get used to it for like a week at best and then the weekend or a vacation comes and all that progress goes out the window.
When i have no obligations I naturally wake up very early
However when around a lot of people as normal I tend to stay up late to get that space and feeling of freedom, without being bogged down by tons of people
I love being at my peak from 11-12pm to 2-4am and having to stick to a "normal" sleep schedule because of society
12:39 Absolutely agree with your point on peak working periods, and it’s worth mentioning that this concept applies to sleep as well. Discovering your personal ‘peak periods’ for sleep can significantly enhance sleep quality. For some, it might even reduce the total amount of sleep needed to function at their best. Personally, after finding my own optimal sleep window, I’ve managed to reduce my sleep to about 5 hours a night. Surprisingly, I function much better now compared to when I was getting 8 hours at less ideal times. It’s all about understanding your body’s natural rhythms and working with them.
I’m an owl, which is annoying because my typical work schedule (which I can’t change) is 8:30 am to 3:30 pm. Right between when I want to still be asleep and when I’m most active.
Oh, and I have adhd which doesn’t help at all with focus.
I am insanely energised when its my sleeping time… I am able to do workouts for double the time with less stress on my body..
I am able to think sharper at mid night as well.
Even If i want to come up with different ideas, its easier at night.
I don't usually watch productivity niche videos, but you not explain only what to do but also backs it with mechanism behind it. Great content.
I appreciate that!
You’re such a genius to me, thank you for sharing knowledge, everything you say just clicks in my brain. 🌷
Best advice for business worldwide ever!
Here is a mentality shift that I think will really help:
The importance of understanding your chronotype is to create a more optimal "circadian composition"
This means that, in a 24 hour period, you are aligning your activities based on their characteristics during certain hours of the day
Chronotype refers to the peak performance window, however everyone has a variety of responsibilities to accomplish that are outside of work, and these responsibilities, like cleaning, cooking, and socializing, should be covered during the troughs
By understanding your chronotype, you are able to structure and compose your day that best aligns with your biological makeup; you are not just creating a routine of what to do in a day, but when to do them. This creates a much more personalized and optimal routine instead of simply "being productive" at random points in a day
its always a fight to make things right
If this was accepted world wide, everything would change for the better. I struggled to swim against the current for a decade, left me frustrated and with low self esteem. I would force myself to wake up early, could not focus on work and spent my peak hours going out and getting myself sh1tfaced with booze. My self esteem was drowned, I thought I'm just lazy, lack motivation and only enjoy going out. Now I have my small business and all activity is centered around my peak hours. It's day and night difference.
No pun intented 😂
@@Biryani2op 😂 just noticed when you said it
Yeah I am a lark and I physically can’t do my homework after school and just thought it was strange that I would wake up at five and do all of my work.
skip to this part 6:29
Thanks
Thanks Rian for putting words to what I had been sensing. Having this model to use for planning my day is going to be super helpful. Happy 2024!
Here I am watching this video vibrantly awake at 3am. I'm not sure the body is wired for a 24 hour schedule though. At times when I have absolutely no obligations, I often end up on more like a 28 hour schedule.
Thanks forsuch useful and helpful info just loved and now im ready to work on to my biology👌🤟
I am obsessed with this channel 🤩 great work
Appreciate the support.
that boring break tip and following the rem-like rests are genius
This sounds like one of the greatest advices I have ever heard.
"oh i'm probably an owl but who knows, maybe i'm not that much of a late bird after all"
_"if your midpoint is __5:30__ or later, you're an owl"_
*a quick second of math later*
*"6:25am ain't good ain't it"*
My brain has always functioned so much better at 11pm onwards since I was a child so I scheduled "work time" at this time. This sounds crazy but I actually feel my brain change.
This is Big "WOW"............. Amazing
yoooooooooooo this is soo reallllll. goated Rian onggggg
5:33 none of these represent me.
I regularly wake up in the evening, and go to sleep in the mornings.
Well then you're... nocturnal?
Something doesn't add up here. Are you sure you were going by how you naturally feel or is something else inhibiting your ability to sleep?
@@chestnuteevee927 It's how I naturally feel. I generally feel very very tired during the day and very alert at night. I also stay up for *super* long hours, but sleep for not very long. (as a result of not being restricted by school)
@@Extreme-PCIe-Cable Huh...
Neat.
you're a mutant
@@Horta65 okay let's not be rude-
Thank you for making this video. I can’t even count how many times I’ve been made to feel guilty for waking up late (due to being an owl). At least I can point to this as some level of proof that I’m not lazy.
You're so welcome!
Thanks, I have been wondering why i cant sleep in the afternoon. Now, I know Ultradian Rhythm is the reason.
Q: Can you be a hybrid between Chrono types? I sleep from 12am to 7am. The test says I'm a Third Bird, but I've been doing the "wake up and Flow" for 3 months now and find I can go from 7:00 -11:00am, hit the trough until 2-3pm and then get another small burst after my nap for an hour or 2 until 5pm.
While I don't claim to be an expert, I would say if you have data on yourself, you should believe it over the data and generalizations of other people. As cliche as it sounds, it's true that no two humans are exactly alike. The value of the studies Rian is citing lies in allowing us to make an educated guess as to where/when we should be "zone hunting". At the end of the day, only the results matter.
Thanks@@KosstAmojan
You will notice that he described himself having a early lark type peak then a trough, then a later peak. So there is your answer. I’m a mid morning guy, then I get a good peak later afternoon.
00:03 There are individual peak performance windows within every day.
02:20 Understanding your chronotype and chronotype zone can optimize productivity
04:38 Organisms have innate chronotypes, but humans can defy their chronotype.
06:49 Identify your chronotype and determine your chronotype zone.
08:49 Working within your chronotype Zone improves productivity and efficiency.
10:59 Working during peak productivity hours can significantly improve efficiency.
13:01 Mastering energy Arbitrage is about leveraging peak biological resources.
15:10 Work during your chronotype zone for optimal productivity
17:03 Optimal schedule for different chronotypes
18:43 Protect your chronotype Zone and focus on your most important work
20:35 Take short breaks to recharge your energy and optimize productivity.
22:24 Ride the waves of your chronotype Zone
Crafted by Merlin AI.
The major cause of lack of distraction as the day pass by is carbs in the food or heavy foods. Try fasting and you know rice how focus will extend
I always feel better later on at work
I think I'm a third bird! Thank you for helping with this
7:42 i just imagine my self in the clear night sky going into a river floating peaceful above it and judt closing my eyes, i was questioning how would i know the time from it but the more i think about it it feels like 8:45 for no reason, but i also imagine waking up at 2:30in the morning....
I am i sleep like 6to12hs and wake up around noon on my unscheduled days and i noticed i feel my most energetic 8pm to12pm
But its still not consistent
So basically... Dont work when you're tired
Ya you got it buddy. Nothing else to learn here
If schools listened to this:
The world would be peaceful and a better planet to live on.
@@justgoodvibes_4ever Yes, it would and it will be - because it has to be eventually!
If corporations and most workplaces listened to this...
@@Alexandar358 Yes.
If only they did I would not be failing my 3rd period class
This may not be possible to implement for some folks in the tech industry, at least on the macro level of shifting the work hours to the desired chronotype "timezone". Some tech projects are a multi-company effort with the different companies spanning the globe.
I am in meetings or code review at 6am or 7am with Europe or the East Coast of the USA, and then later in the day in meetings with teams in China starting at 6pm, often finishing past 7pm.
I suppose this may be one reason why I see so many videos from other engineers in the tech industry who speak of burn-out, LOL.
I found that between 6 PM to 10 PM is where I've been able to power through tasks most efficiently, However that is only my guess from experience.
So this is the reason why I instinctively like working between 4-9 pm and push most of my important tasks to work on in those hours huh...
Because of my job I must wake up at 4am. I can get a good groove going and blast through tasks until about 8-9am and then crash. The rest of the work day is meh
At home, after 3pm, I’m still pretty meh until about 7-8pm. Right then I get another blast of “let’s do stuff!!” but if I don’t go to bed at 8pm I’m all screwed up at 4am.
I can’t tell which type I am. Seems to me like I forced myself into being a Lark because of the job, but still naturally operate as an Owl too
I think mine has something different... My productive time doesn't align with the three birds, I found myself more productive during 6am to 11am and 10 pm to 2pm
One of the best productivity videos on RUclips for sure
00:03 There are individual peak performance windows within every day.
02:20 Understanding your chronotype and chronotype zone can optimize productivity
04:38 Organisms have innate chronotypes, but humans can defy their chronotype.
06:49 Identify your chronotype and determine your chronotype zone.
08:49 Working within your chronotype Zone improves productivity and efficiency.
10:59 Working during peak productivity hours can significantly improve efficiency.
13:01 Mastering energy Arbitrage is about leveraging peak biological resources.
15:10 Work during your chronotype zone for optimal productivity
17:03 Optimal schedule for different chronotypes
18:43 Protect your chronotype Zone and focus on your most important work
20:35 Take short breaks to recharge your energy and optimize productivity.
22:24 Ride the waves of your chronotype Zone
There are individual peak performance windows within every day.
- Everyone has an individual peak performance window within every day where productivity and performance are at their highest.
- Discovering and working within this peak performance window can greatly enhance productivity and performance.
- The timing of cognitive abilities varies throughout the day, affecting performance in different tasks.
- Chronobiology research shows that our bodies maintain a consistent rhythm, regardless of light or sense of time.
- Dr. Till Roenneberg conducted a 10-year research project tracking the sleep patterns of 50,000 people.
Understanding your chronotype and chronotype zone can optimize productivity
- Chronotype is a biologically ingrained predisposition that determines fluctuations in alertness, energy, and productivity.
- Three distinct chronotypes have been identified: morningness, eveningness, and something in between.
- Cognitive functions like memory recall, attention span, and reaction times are at their highest within your chronotype zone.
- Flow state, the state of optimal consciousness and performance, can be accessed more easily within your chronotype zone.
- Working within your chronotype zone can lead to faster entry into flow state and longer sustained flow state.
Organisms have innate chronotypes, but humans can defy their chronotype.
- Humans possess prefrontal cortices and high levels of self-consciousness.
- This allows them to delay sleep and work against their biology.
- However, building on chronobiology research, humans can arrange their days around their biological Peaks and troughs to access flow States and Peak Performance.
- To do this, they need to identify their chronotype.
Identify your chronotype and determine your chronotype zone.
- Your chronotype is determined by the midpoint between your natural bedtime and waking up time.
- Chronotype zones indicate when your energy levels and cognitive abilities are at their peak.
- Larks have their chronotype zone in the early morning.
- Owls have their chronotype zone in the late afternoon or evening.
- Third birds have their chronotype zone in the late morning.
- Tasks performed outside your chronotype zone result in slower progress.
- The trough is the period of the day when cognitive resources are at their lowest.
- Most leaders and knowledge workers spend most of their time in the trough.
Working within your chronotype Zone improves productivity and efficiency.
- Working during the trough can lead to a waste of time and mediocre output.
- Aligning tasks with your chronotype Zone enhances focus and cognitive abilities.
- Producing Alpha and Theta brain waves during your chronotype Zone promotes flow states.
- Scheduling activities during the trough and focusing on tasks within your chronotype Zone maximizes productivity.
Working during peak productivity hours can significantly improve efficiency.
- Living in Barcelona, I struggled with low productivity due to working outside my peak hours.
- After moving to LA and naturally waking up at 4:00 a.m., I discovered that this time zone difference gave me productivity superpowers.
- By working during my peak productivity hours, I was able to accomplish more by 10:00 a.m. than I used to in an entire day in Barcelona.
Mastering energy Arbitrage is about leveraging peak biological resources.
- During your chronotype Zone, prioritize high impact cognitively demanding work.
- During your trough, avoid tasks that don't benefit from peak cognition.
Work during your chronotype zone for optimal productivity
- Experiment with working outside your chronotype zone if cognitively demanding
- Extend your chronotype zone during times of high workload or stress
- Rework your daily routine to protect your chronotype zone
- Prioritize important work during your chronotype zone for a higher productivity ROI
- Avoid distractions and activities that encroach on your chronotype zone
- Delegate or outsource tasks that conflict with your chronotype zone
Optimal schedule for different chronotypes
- Early birds should schedule challenging work in the morning, workout during energy dips, and wind up work in the early evening.
- Third birds can dive into major work right away, have key meetings or analytical work in the late morning, and transition to less demanding tasks in the afternoon.
- Night owls should embrace waking up late, start with a morning routine, handle peripheral tasks around noon, and schedule meetings or tasks in the late afternoon to early evening.
Protect your chronotype Zone and focus on your most important work
- Working within your chronotype Zone allows for heightened total progress
- Swapping your schedule to work during your trough will result in decreased productivity
- Energy surf within your chronotype Zone to optimize cognitive resources
- Micro level fluctuations in energy and cognition exist within your chronotype Zone
- Infradian and ultradian rhythms affect sleep, alertness, and hormone levels
Take short breaks to recharge your energy and optimize productivity.
- Surf your ultradian rhythms and honor your biology by taking brief breaks when you feel a dip in energy.
- The right breaks are low in cognitive stimulation and don't result in dopamine release, helping to prolong flow state and productivity.
- Avoid breaks that make you more interested in the break activity than the work itself, as it can hinder re-engagement.
- Focus intensely during your chronotype Zone and pull back a little during the break to optimize productivity.
Ride the waves of your chronotype Zone
- Take micro brakes to honor your ultradian rhythms
- Leverage a powerful substance to push through the struggle phase rapidly into flow
The thing about me is that I’m so used to getting up early on weekdays that I tend to wake up at the same time on weekends even if I’m still tired, making it hard to get a good idea of my chronotype. Is that just me?
After midnight, even if i was tired since 9pm I go into hyperfocus and can't sleep until 3-4am. Just don't try to wake me up before 11am.
Researcher #1 walks in: Guys I've discovered that there are 3 types of people, I'll call the first Larks and the second Owls.
Researcher #2: OK what about the third bird?
Researcher #1: That's perfect!
Lol, I'm a MAJOR night shifter. Night owl ftw. I get ill if I try to wake up before *noon*.
Thanks for this video, I’m moving in a couple days and I’m definitely going to work this chromosphere stuff into my new schedule
I’m productive at night, let me tell the office that I’ll be coming to work at night and see how that goes I’ll keep u posted.
Amazing content brother. Thanks a lot
i love how u shared your videos as tutorials and knowledge works
but as a vietnamese teenager, much of your work is even impossible for me to practice because i dont have the freedom to choose what, how and when to practices this knowledge stuff on your channel
its really hard for me but ill try to keep following your ideology while im still on the process :D
The problem is that the only convenient timeframe at the gym is from 7:00 to 10:00. So much for productive job related morning 🙃 working out is important too
I might be standard but I‘ve got a HUGE peak at about 10 to 1 am
When I saw the thumbnail I thought it was about bird calls. I am very disappointed :(
I have probably the worst natural sleep schedule... If not pressured by work I typically go to bed at 03 - 05, then wake up between 11 and 13...
"I experience time-blindness" people will eat this
Great Video! I've implemented this the day I watched and the results are pretty much overnight(for me). I've been able to 10x my output with much less input.
Keep it up
This video was very informative. Thank you so much! I feel less guilty now for being an owl!
11:59 seconds before an assignment is due
this is some sonsense
if you give yourself and your body some time you can have any sleep schedule you want
its about how you do it and consistency is key
The only mistake I noticed was the 12AM noon in the timeline 18:09. Otherwise, amazing video!
Thank you Doris for this amazing Symphony of Productivity ! Love your videos
Appreciate the support.
Known my bio timing for a while now, 10 pm to 4 am. shame I can't do much then because school and Jones and everything else is open when I wanna be asleep.
Rian I can't thank you enough, I just love your videos.
I'm going to need to see some scientific evidence to consider implementing this concept in my life.
I rejected my biology in a variety of ways, but eh
I find myself seemingly naturally doing this
I am a owl i'm so often my production cycle prioritizes later work when I'm at my peak
ohhhh!!! so THAT'S what the 3am motivation is!!!
When my peak productivity is at 10pm but the world is made for morning people.
Sometimes I am owl, sometimes I am lark but never the 3rd bird
Just remember that the cronotypes mentioned are averages, you can do things slightly different, still means you are in the same category.
5:30 - three cronotypes: morning, night, hybrid
🎯 Key Takeaways for quick navigation:
00:00 🌐 *Individual productivity peaks at specific times; discover your unique Peak Performance window for optimal results.*
03:37 🌅 *Chronotypes (morningness, eveningness, third bird) affect cognitive abilities; align tasks with your chronotype for better performance.*
08:42 🕰️ *Avoid the cognitive trough (lowest point) by scheduling cognitively demanding tasks during your chronotype zone.*
13:10 ⚖️ *Master energy arbitrage: allocate high-energy periods to tasks benefiting from peak cognition; use troughs for less demanding activities.*
15:27 🚀 *Extend your chronotype zone during high-demand periods to maximize productivity; prioritize tasks during this time for a 4:1 productivity gain.*
16:22 🔄 *Rework daily routines to align with your chronotype; protect your chronotype zone for optimal cognitive performance.*
19:33 🏄♂️ *Understand and leverage circadian, infradian, and ultradian rhythms within your chronotype zone for sustained flow states and peak performance.*
20:30 🔄 *Honor ultradian rhythms by taking short breaks during energy dips to maintain productivity within your chronotype zone.*
20:58 🏄♂️ *Surf your ultradian rhythms with a pattern of intense work followed by short breaks; avoid pushing through fatigue for sustained productivity.*
21:27 🚦 *Choose breaks that are less stimulating than your work to avoid disrupting flow; low-cognitive breaks aid in maintaining focus during the chronotype zone.*
22:10 ⚙️ *Focus intensely during your chronotype zone, then briefly pull back for a break to optimize productivity; balance is essential for riding the waves of peak performance.*
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It took many weeks to be okay with my schedule now because my nights used to be later
My energy levels crash in the evenings. I more productive in the morning and after 7 pm.