Optimizing energy management

In the western world, we are often expected to work as if we are machines: able to turn off and on whenever needed, executing work with the same consistency no matter the time of day.

But the fact of the matter is that we are not machines. Our energy ebbs and flows over the course of the day.

Everyone knows this to be true to some degree. We’ve all experienced the “post-lunch slump.” And if you’re like me, you envy the cultures where an afternoon “siesta” is built into the day.

But what you may not realize is that these energy ups and downs are driven by our natural circadian rhythms. Everyone’s is a bit different, but everyone has:

•   Two energy peaks

•   One energy dip

•   A natural melatonin window every night

•   Initial morning grogginess for 90 minutes after waking

 And these are each influenced by two things:

1. The time you wake up, which influences the timing of each of these events

2. How much sleep you’ve had over the last two weeks, which influences the height of your peaks and depth of your dips

Okay great, so what can we do with this information?

Well, by becoming aware of our natural peaks and dips, we can better plan our day around them so that we work with the flow of our energy instead of trying to work against it.

First, you need to become aware of when your peaks and dips occur. Personally, I downloaded an app called “Rise Sleep” that I’ve found to be super helpful in tracking this. But you could even just start paying attention to what times of day you find yourself most productive and when you find yourself hitting a slump.

Next, do whatever you can to plan your highest priority to-dos during your energy peaks. And try to plan breaks, walks, and more mindless tasks during your energy dips.

Of course it may not always be possible to align your schedule as such, but even little changes can go a long way.

By paying attention, you may realize that you’re wasting your energy peaks on responding to emails and socializing with co-workers, only to try and buckle down on your most important work as you move into a dip.

And if you’re scheduling an important presentation, meeting, or interview, politely push for the times that align with your peak. Strong performance always outweighs any points you get for being an accommodative scheduler.