Ultradian cycles
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Ultradian cycles are approximately 90-minute physiological cycles that affect our focus, attention, and other processes throughout the day and night. These cycles are distinct from the 24-hour circadian rhythms most are familiar with. explains that during both sleep and wakefulness, our activities are divided into these ultradian rhythms which control our ability to focus and perform tasks effectively 1 2.
For optimal focus and productivity, suggests engaging in work or learning for around 90 minutes at a time. This duration aligns with the natural cycle of our brain's capacity for concentration. He notes that the first few minutes may require a mental warm-up, and focus can fluctuate during this period, but generally, our ability to concentrate diminishes significantly after about 90 minutes due to the drop in neurochemicals like acetylcholine and dopamine that support focus 3 4.
These cycles not only apply to cognitive tasks but also to physical activities, making it beneficial to structure both mental and physical efforts within these 90-minute blocks. Understanding and aligning with ultradian cycles can significantly enhance your ability to focus and perform effectively in various tasks 5.
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