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Last Updated on February 11, 2021

Want To Unlock Your Brain’s Full Potential? You Should Know This 90-Minute Trick

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Want To Unlock Your Brain’s Full Potential? You Should Know This 90-Minute Trick

The brain is complex and mysterious. It does everything from composing music to solving the most complicated mathematical problems in the most elegant fashion. It is the source of all of your behaviors, feelings, wisdom, and the storehouse of your memories. Is it powerful? You bet it is. Are you using your full mental potential? Not really.

Why Most People Aren’t Using Their Full Mental Potential

Want to unlock your brain’s full potential? Learn to use the Ultradian Rhythm, your natural body rhythms that occur at intervals of less than 24 hours. You experience this by feeling invigorated for an hour or two, then you become unfocused and lethargic.

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Most people spend their entire day working in a relaxed fashion and without a break. They are not productive because they are not focused and not using their full mental potential. The trick is learning to harness these periods of high energy to be productive during this time period, and then learn to relax, rest, and recharge your energy.

Ultradian Rhythm = 90-Minute Deep Work + 20-Minute Rest

Ultradian Rhythms take place at intervals of 90-100 minutes all through the day. During this time, you experience high energy productivity. This is followed by a 20-minute span of low energy. The interval starts again with another round of high energy productivity.

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The way to take advantage of this is to work on a task for 90 minutes and use the 90 minutes for uninterrupted activity. Take a 20-minute break after that. Then work for another 90 minutes of uninterrupted time, followed by another 20-minute break. By staying tuned to these time intervals you will be using the full potential of your brain. Exercising your ability to focus is like muscle building—the more you train the better you get, and the more focused you become.

Being really good at this is only the first part. It’s really important to disconnect yourself fully during your breaks. Being able to disconnect is a skill in itself, because it is at the core of your ability to rest and properly recharge your energy.

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When you take a break, you “change your channel,” and do something completely different from the brainwork you’ve been doing. Some suggestions are going for a walk, meditation, or taking a 20-minute power nap. Your creativity will soar when you take the time to recover. Taking a break may be hard for you, especially if you’re a workaholic. But you need to let yourself take a break.

By blocking out uninterrupted time intervals, you are making a commitment to yourself to be fully focused on a single important task. Whenever the impulse comes to do other things, like check email or visit websites, you can say to yourself, “I’ll do that during my break”. You can design your time any way you want. For tasks that do not require consistent focus, you can bundle and perform them in one time interval.

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Manage Your Energy Instead Of Your Time

In order to do something, the one thing that matters is how much energy you have to do it. Time is irrelevant when you’re out of energy. You must understand that your body needs rest instead of pushing through the day by drinking coffee or eating power bars.

Acknowledge your natural body rhythms of high and low energy, and use the 90/20-minute system. After taking a break you will be energized once again and can continue your work.

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It’s Up To You

Now that you have the knowledge and the tools to unlock your brain’s full potential, work on a schedule that best fits your energy cycles. Take notice of when your brain and energy levels are mostly high, and plan to do your deep work during this time following the 90/20 plan. You might find that you get a lot more done, and feel happy at the same time.

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Anthony Pica

Freelance Writer

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Published on October 22, 2021

The Flowtime Technique: A Pomodoro Alternative

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The Flowtime Technique: A Pomodoro Alternative

Today, there are countless productivity techniques that claim to help you work at peak efficiency. Among them, few are more widely known and widely used than the Pomodoro Technique. It’s a time management system that suggests that you break down your work tasks into 25-minute chunks and take breaks in between them.

The idea revolves around the notion that most people begin to lose focus after 25 minutes of continuous work and will need a reset to remain productive. But there’s a problem with that idea: no two tasks are the same. And for that matter, neither are any two people! That means a one-size-fits-all productivity system can’t possibly be the best fit for everyone.

But there’s an alternative that provides more flexibility and allows you to customize it for your specific use cases. It’s called the Flowtime Technique, and here’s everything you need to know to use it and start getting more done.

What Is the Flowtime Technique?

The Flowtime Technique, while not as well-known as the Pomodoro Technique, has been around for some time. In many ways, it’s a direct descendent of Pomodoro. It’s the brainchild of Zoe Read-Bivens, and she thought it up as a means of dealing with some of the shortcomings she experienced while using the Pomodoro technique.[1]

She found that sticking to 25-minute work segments often interrupted her flow—the feeling of being immersed in a particular task—and ended up harming her productivity rather than enhancing it. To fix the problem, she sought to create a system that retained the beneficial aspects of the Pomodoro Technique while allowing her to get into a positive flow and stay there.

The Basics of the Flowtime Technique

To start using the Flowtime Technique, the first thing you’ll need to do is create a timesheet to help you manage your daily activities. You can do this with a spreadsheet or by hand, whichever you find most convenient. At the heading of your timesheet, include the following column headings:

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  • Task Name
  • Start Time
  • End Time
  • Interruptions
  • Work Time
  • Break Time

Your timesheet will be the primary way you track your daily tasks and establish a flow that works best for you. Once you have it set up, here’s how to use it:

1. Choose a Task

To get started, choose a task you wish to get done. It should be specific, and something you can reasonably complete in the amount of time you have. In other words, don’t choose a task like “paint my house.” Choose something like “paint the front door of my house.” If you select a task that’s too broad, you’ll have difficulty sticking with the work. So, try and break down what you’re doing into the smallest manageable pieces.

2. Begin Working on Your Task

The next step is to start working on your task. Begin by listing the task you’re going to work on in the appropriate field of your timesheet. Then, list the time you’re starting work. Once you’ve gotten started on your task, the only rule you must observe is that there is no multitasking allowed. This will help you to focus on what you need to get done and minimize any self-imposed distractions.

3. Work Until You Need a Break

You may then keep working on your listed task for as long as you like. If you feel yourself getting fatigued after 15 minutes, take a break. If you get into a productive groove, lose track of the time, and end up working for an hour straight, that’s fine, too.

The idea is to get to know your own patterns and work in segments that fit you best. If you don’t focus well on certain tasks, work on them for shorter durations. If you get absorbed in other types of tasks, maximize your output by working for as long as you feel capable of staying focused.

You’ll likely find that the longest period you’ll be able to sustain is around 90 minutes or so. This corresponds to your Ultradian Rhythm, which are the alternating periods of alertness and rest that our brains experience throughout the day.[2]

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There are plenty of case studies that demonstrate how taking regular breaks improves productivity. It’s one of the reasons that mandatory breaks are a part of the Pomodoro Technique. But there’s evidence that the less-structured Flowtime approach to breaks works just as well. One technology company that recently directed its employees to take breaks every hour as they saw fit saw productivity levels rise by 23%—with no mandate required.[3]

4. Take an Appropriate-Length Break

When you decide you need to take a break, go ahead and do so. Just make sure to write down your stop time on your timesheet in the right place. You can take a break that’s as long or short as you like, but don’t abuse the privilege. Otherwise, it won’t be long until your breaks eat up the majority of your time.

As a general rule of thumb, try taking a five-minute break for each 25-minute work period, and increase your break time proportionally for longer work periods. You should use a timer to make sure you get back to your task in the right amount of time. And when your break ends, don’t forget to record the time you’ve resumed work and list the length of the break you took.

5. Record Distractions as They Happen

While you’re working, there are always going to be times when you’ll get distracted. It may come in the form of a phone call, an urgent email, or even the urge to use the bathroom. When these things happen, record the occurrence in the interruption column on your timesheet. Do your best to keep distractions short, but don’t try and block them out.

The reason is that you’re unlikely to succeed and sometimes, the things that distract you will be a higher priority than what you’re working on. So, it’s important to deal with distractions as you see fit instead of trying to simply work through them.

6. Repeat Until Your Work Is Complete

All you have to do next is to repeat the steps above until the tasks you’re working on are complete. As you complete each task, be sure to record your final stop time. If you wish, you can calculate your total work time (and fill it in) when you finish a task, or you can do all of the math at once at the end of the day.

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All that matters is that you don’t leave any gaps in your time tracking. Your timesheets, once complete, will become an asset that improves your ability to create a work schedule that maximizes your daily output.

What to Do With Your Timesheets

Although the act of recording your work periods and break times will help you remain on-task each day, there’s another important reason you’re doing it. It’s that your timesheets will gradually begin to reveal to you how to craft an ideal daily schedule for yourself.

So, at the end of each week, take some time to compare your timesheets. You may see that certain patterns begin to emerge. For example, you might notice that your longest work periods typically occur before lunch or that there are specific parts of your day that tend to be filled with distractions. You can use this information to plan subsequent days more effectively.

In general, you’ll want to cluster your most important tasks at your most productive times. So, if you are reviewing detailed property records, for example, you can set aside time to do it when you know you’ll be able to focus without interruption.

Conversely, you should schedule less critical work at the times when you’re most likely to be interrupted while working. So if you need time to respond to emails or return phone calls, you’ll know just when to do it. This will not only make you more productive but will also eliminate mistakes in your work.

Key Similarities Between Flowtime and Pomodoro

If you’re familiar with how the Pomodoro Technique works, you may have noticed some similarities with the Flowtime Technique. As we’ve discussed earlier, this is intentional. The Flowtime Technique is specifically designed to retain three critical features of the Pomodoro Technique, which are:

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1. Precise Time Tracking

One of the reasons that the Pomodoro Technique is so effective for many people is that it creates a rigid system to facilitate time tracking. By having to split your work tasks into 25-minute segments, you become acutely aware of the tasks you have in front of you and how you’re using your time. That alone helps you to avoid wasting precious work time because you have to account for every minute. The Flowtime Technique provides this benefit, too.

2. Eliminating Multitasking

With the Pomodoro Technique, you have to choose a task to work on and use a 25-minute timer to measure each work period. This does an excellent job of keeping you on-task because you know from the moment you set the timer what you’re trying to accomplish, and you’re therefore not likely to stray onto another task.

Even though you don’t need to use a timer with the Flowtime Technique, the very act of writing down your task accomplishes the same task. Because you know you’ll be tracking your time spent working on a particular thing, you’ll tend to stick with your task until it’s complete or time for a break.

3. Facilitating Breaks

One of the biggest killers of productivity is exhaustion, and there’s plenty of data to prove that taking breaks is essential to maintaining peak work performance. That’s the real secret to the Pomodoro Technique’s successful reputation—it makes breaks mandatory and unavoidable.

The Flowtime Technique, by comparison, also insists you take breaks. It just doesn’t force them upon you until you’re ready to take one. In that way, some additional self-discipline is required to succeed using the Flowtime Technique. But if you can obey a timer, there’s no reason you can’t learn to obey the signals your body sends you when it needs a time out.

Final Thoughts

At the end of the day, you may find success using the Pomodoro Technique. There’s a reason it’s so popular, after all. But if you’ve been using it for some time and find yourself straining against its rigid structures, you’re not alone. So, consider giving the Flowtime Technique a try for at least a week or two. You may find it’s a much better fit for your work style and that you get even more done than you ever have before.

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Featured photo credit: Fakurian Design via unsplash.com

Reference

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