Last time, we explored the ebb and flow of the circadian
rhythm — our body’s 24-hour clock that shapes our sleep, energy, and focus.
But here’s a question… who here has ever heard of the ultradian
rhythm?
I hadn’t either, until I started digging deeper into the
science behind our body’s timing. What I found completely changed the way I
work, rest, and recharge — and it might just change the way you structure your
day too.
There was a time when I thought productivity meant pushing
through. I’d sit at my desk for hours, convinced that the longer I stayed
there, the more I’d accomplish. Coffee became my constant companion, and
“breaks” were just trips to the kitchen for more coffee - or the bathroom! LOL
But here’s what really happened: the longer I worked without
stopping, the foggier my brain became. My focus frayed, my shoulders tensed,
and by mid-afternoon, I was running on fumes.
Then I learned about something called ultradian rhythms
— and suddenly, my dips in focus and energy made perfect sense.
What Are Ultradian Rhythms?
You’ve already heard of circadian rhythms — your
body’s 24-hour clock. But within that big daily cycle are smaller waves called ultradian
rhythms.
These are natural biological cycles that run about 90–120
minutes. During that time, your body moves from a state of high alertness
and focus into a period of rest and recovery — and then back again.
Think of them like the ocean’s waves: each one rises, peaks,
and gently rolls back before the next one begins.
The Natural Wave Pattern
Here’s how a typical ultradian cycle flows:
- First
90 minutes: Energy rises. Your brain is in peak performance mode. This
is when you feel clear, focused, and able to take on your most challenging
tasks.
- Next
20 minutes: Energy dips. Your body signals it’s time to recharge —
maybe you yawn, fidget, feel hungry, or suddenly find yourself distracted.
These cycles repeat 4–6 times a day, creating natural
“work–rest” rhythms inside your waking hours.
Signs You’re Out of Sync
I used to think I could outsmart my dips with caffeine or
sheer willpower — but when you override your ultradian rhythm, your body keeps
the score.
Signs you might be ignoring your natural cycles:
- You
zone out mid-task.
- Irritability
or brain fog sets in after long stretches without breaks.
- You
reach for sugar or caffeine to push through.
- Physical
tension builds up from sitting too long.
How to Work With Your Ultradian Rhythms
When I started honoring these micro-cycles, my days
transformed. Here’s how you can, too:
- Focus
in Sprints – Schedule 90-minute work blocks for your most important or
creative work.
- Rest
Intentionally – Take a 10–20 minute break afterward. Stretch, hydrate,
breathe, step outside, or even close your eyes.
- Listen
to Your Signals – Fidgeting, daydreaming, or craving snacks are signs
you’ve hit the “rest” phase.
- Avoid
Pushing Through – Skipping breaks may work short-term but over time
increases stress hormones and drains your energy reserves.
My Shift
Once I began following this rhythm, I was amazed:
- My
focus was sharper without forcing it.
- My
energy stayed steady from morning to night.
- Creative
ideas flowed more easily.
- I
ended my workdays without feeling wrung out.
- Plus... I felt less resentful, and no longer felt overworked.
The Takeaway
Your productivity, creativity, and health aren’t just about how
much time you spend working — but when and how you use it, and of course how you choose the time you rest in between tasks.
By honoring your ultradian rhythms, you tap into your body’s
natural rise-and-fall pattern, moving with the current instead of against it.
The result? Less grind, more flow… and a daily rhythm that feels like a dance
you actually want to join.
Embrace the flow... Download your 90-Minute Flow Daily Planner HERE.
Be well,
Mary-Anne
