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Are you constantly busy but feel like you have little to show for it? We delve into uncharted territory by combining the science of circadian rhythms with keystone actions to supercharge your productivity.

Understanding Circadian Rhythms

Your circadian rhythm is your body’s internal clock, a 24.3-hour cycle that governs everything from biochemical and physiological processes to behavioural patterns.

This master clock, known as the suprachiasmatic nucleus, resides in your hypothalamus and controls the production of melatonin based on light exposure.

Exposure to natural blue light during the day enhances alertness and cognitive performance while a reduction in blue light at night signals your brain to produce more melatonin, preparing you for sleep. A simple morning walk without sunglasses can significantly boost your alertness and well-being.

The Role of Keystone Actions

Keystone actions are those critical tasks that make subsequent tasks easier or even unnecessary. By aligning your keystone actions with your body’s natural rhythm, you’ll find that productivity becomes almost effortless. Episode 124’s podcast ‘Boosting productivity with aligned action’ dives deeper into how these keystone actions can streamline your workflow, making every task less of a chore and more of an opportunity to accomplish meaningful work.

The Power of Focus Blocks

To maximise your productivity, identify your peak productivity hours by tracking how you feel every hour for a week. Rate your levels of alertness, tiredness, and relaxation on a scale of 1 to 5.

Once you recognise patterns of heightened alertness, schedule 60-90 minute “focus blocks” for your most mentally demanding tasks. A 30-minute planning session prior to your focus block ensures you have all the tools you need, setting you up for uninterrupted work. During these focus blocks, eliminate distractions by closing your email, shutting down unnecessary browser tabs, and turning your phone on ‘Do Not Disturb.’

If you work from home, communicate clearly with others to respect your uninterrupted time.

The Importance of Recovery

At the end of each focus block, spend 15 minutes “planting the seeds.” Use this time to jot down your progress, plan the next steps, and schedule another focus block if needed.

Follow this with 15-30 minutes of active recovery. Whether it’s standing barefoot on grass, drinking water, or engaging in deep breathing exercises, these recovery practices recharge your mental and physical energy, ensuring you remain productive throughout the day.

By working in harmony with your body’s natural rhythm and integrating focused work periods and recovery times, you’ll achieve more in less time. Embrace your circadian rhythm and keystone actions to unlock your productivity power hours. Use these insights to turn your busy days into productive ones. Not only will you enhance your efficiency, but you’ll also improve your overall well-being. Send your body the right signals, prioritise recovery, and enjoy the satisfaction of looking back on a day well spent.