How to plan my work day

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To plan your workday effectively, consider implementing several strategies based on the knowledge provided by :

  1. Light Exposure: Incorporate bright light into your workspace, such as using a ring light on your desk, to provide additional photons and stimulate brain function. Timing your exposure to natural light is also crucial; aim to get sunlight in your eyes within two to four hours after your temperature minimum, which typically occurs a few hours before you wake up. This helps set your autonomic nervous system for wakefulness during the day and sleepiness at night 1.

  2. Peak Focus Times: Utilize the natural times during the day when you have the greatest level of focus, which are generally 30 minutes, three hours, and eleven hours after waking up. These focus peaks correspond to shifts in body temperature and neurochemical release, which can enhance your attention and motivation 2.

  3. Work Scheduling: Structure your daily tasks around the times when you are naturally more focused. If feasible, schedule goal-oriented tasks for these peak focus times. Be flexible if necessary; instead of setting exact times, you might prefer working within specific time blocks that fit within your constraints, such as "before 9 AM" or "between 6 PM and 9 PM" 2.

  4. Use of Ultradian Cycles: Work in 90-minute intervals that align with your brain's natural "ultradian cycles." These cycles reflect the fluctuation of alertness throughout the day. It's important to set a timer and focus your efforts during these cycles, understanding that not every minute will be equally productive, but this period is typically how long the brain can maintain a high degree of focus 3.

    Maximizing Brain Function

    Andrew Huberman explains the importance of light exposure and temperature regulation for optimal brain function. He shares insights on how to align our body's natural rhythms to improve sleep and overall well-being.

    Rich Roll

    The Neuroscience of Optimal Performance: Dr. Andrew Huberman | Rich Roll Podcast
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  5. Ergonomic Setup: Ensure your computer screen is at eye level to reduce fatigue and help maintain focus. A well-configured workspace can make a significant difference in comfort and concentration throughout the day 3.

By integrating these strategies into your workday, you can optimize your productivity, focus, and overall well-being. Adjust as necessary to fit your individual needs and lifestyle.

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