How am I supposed to fulfill 11 hours of work per day if I work 90 minutes and then rest for 2 hours?

It can be challenging to fit 11 hours of work into a day if strictly following the 90-minute work cycles with 2-hour rest intervals. However, here's how you can structure your day more effectively based on insights from Andrew Huberman:

1. Structured Work Blocks:

   • Dr. Huberman emphasizes the importance of deep work cycles, typically recommending one to three 90-minute sessions of highly focused work per day. These sessions should be spaced by at least two to four hours to allow your cognitive resources to replenish 1 2.

2. Regular Tasks Between Deep Work:

   • In between these focused work sessions, you can handle more routine tasks. Dr. Huberman notes that outside of these deep work blocks, you can manage emails, meetings, and other less demanding activities 3 4.
     • 

       1

       Optimize Your Focus

       00:48:28
       
     • 

       2

       Mastering Focus Cycles

       00:28:56
       
     • 

       3

       Optimize Learning Sessions

       01:16:58
       
     • 

       4

       Sleep and Focus Strategies

       02:00:59
       
     • 

       5

       Optimizing Exercise Routine

       00:54:19
       
     • 

       6

       Optimal Learning Strategies

       01:02:45
       

3. Optimizing Work and Rest:

   • Rather than resting entirely between focused bouts, you can balance cognitive rest with engaging in less intensive tasks. This approach helps maintain productivity throughout the day without exhausting your mental capacities.

4. Exercise and Breaks:

   • Incorporate physical exercise and short breaks (like non-sleep deep rest) after focused sessions to enhance overall productivity and mental well-being 5 6.

5. Total Work Time:

   • By including routine tasks and potentially reducing the rest period between cycles from the strict two-hour break for certain lighter activities, you can accumulate more than just focused work sessions to meet your 11-hour workday without solely relying on deep work.

Sample Daily Schedule:

• 07:00 AM - 08:30 AM: First 90-minute deep work session.
• 08:30 AM - 09:00 AM: Short break or light task (email checking).
• 09:00 AM - 10:00 AM: Exercise or active rest.
• 10:00 AM - 11:30 AM: Routine tasks (meetings, admin work).
• 11:30 AM - 01:00 PM: Second 90-minute deep work session.
• 01:00 PM - 02:00 PM: Lunch break.
• 02:00 PM - 03:00 PM: Routine tasks.
• 03:00 PM - 04:30 PM: Third 90-minute deep work session (if capable).
• 04:30 PM - 05:00 PM: Short break (non-sleep deep rest).
• 05:00 PM - 07:00 PM: Wrapping up routine tasks, final emails.

Important Considerations:

• This approach ensures a mix of deep work and routine tasks, optimizing productivity over the long term.
• Adjust rest and task periods according to your energy levels and specific work demands.
• Consistency in sleep and exercise routines also plays a crucial role in maintaining high productivity levels.

By strategically alternating between deep work and other tasks, you can fit a significant amount of work into your day without burning out.