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Find Out Your Chronotypes and You Will Know When Will Be Your Peak Productive Time.

Find Out Your Chronotypes and You Will Know When Will Be Your Peak Productive Time.

Sometimes it’s exhausting to perform all our daily tasks, and we wish to feel more energized. So, we drink yet another coffee, or another energy drink, or if we are lucky enough to have time, we take a nap. But still, we feel tired, if not more tired. There is plenty of advice out there telling us what to do to keep our energy level high during the day. Sleep 8 hours, go to bed before midnight, drink plenty of water and so on. But have you ever woken up after 8-hour sleep and felt tired?

Well, sometimes it’s not about doing all the right things, but WHEN you do them. If you want to maximize your energy levels, it’s all about timing. Having the energy to carry out important tasks means you need to identify your chronotype, and then adjust your schedule accordingly to see the most productive results.

Michael J. Breus, PhD, is a clinical psychologist who specializes in sleep disorders and in his book The Power of When, he names 4 different chronotypes. Your chronotype is actually a kind of inner clock which determines the best time for performing various activities, such as sleeping, eating, working, and so on. Thus, Breus created 4 new chronotypes and linked them to 4 animals, breaking down the best times for different activities for each type, based on preferences, hormones and biology.

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What are the four different chronotypes?

Dolphin

Dolphins in nature are light sleepers as they only rest one half of the brain while the other half is alert, and even the small noise can wake them up. If your chronotype is dolphin, it means you are intelligent, perfectionists, nervous and have a difficult time to fall asleep as you worry about so many details. You have a low sleep drive, and you often lay at night going through your past mistakes thinking what you could have done differently, thus you wake up feeling tired. You love to exercise, but not because you want to lose weight – you don’t need that as you have fast metabolism. You can be little obsessed with what you eat or drink.

If all this sounds quite familiar, then you are definitely the dolphin type. Dolphins can function with just 6 hours of sleep, and their ideal time for going to bed is around 11.30 p.m. and waking time around 7.30 a.m. or earlier. When doing complex activities, it’s important to be at your peak when your brain is most active, and that’s from 3 p.m. to 9 p.m. for dolphins. If you wish to relax and recharge during the day, the best activities are yoga and meditation.

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Lion

Lions are very optimistic, love mornings and rising up early. They feel most energized and productive in the morning. They are leaders who develop the strategic way of thinking. Lions are very organized and they don’t like to take big risks, but rather apply their analytical thinking when facing challenges. The most comfortable role for them is the role of the leader in any situation, and even when troubles come, they will take a step back and make adjustments to their strategy. Junk food is not their thing, and they try to eat really healthy, except when they are upset.

If you are a lion, the perfect time to hit the sack is around 10 p.m. and ideal wake up time is from 5.30 a.m. to 6 a.m. As lions love morning, this is the time when you should get all the important things done – ideally between 8 a.m. and 12 p.m. Lions also love to exercise with high intensity – as this is also one of the ways for them to achieve goals and feel proud of themselves.

Bear

Bears are fun, outgoing and sociable people. It’s easy for them to make friends and form close relationships. They like to be a part of the team and even though they may not be as focused as lions, they get things done. As the real animal, the bear type follows a solar-based schedule with maybe a nap in between. They are really active during the day and rest when the sun goes down, 7-8 hours minimum and probably some more if they can. Don’t be surprised if you see a bear groggy in the morning – they need some time to wake up. When it comes to food, bear are not really picky and they can always eat.

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If you are a bear, you probably like to go to bed around 11 p.m. and wake up around 7.30 a.m. Those are the ideal times for a bear even though bears can sleep until 12 p.m. if they have nothing else to do. As they need some time to wake up and feel energized, bears are at their peak from 10 a.m. to 2 p.m. – that’s the ideal time for tasks requiring focus. This type likes to be around people and bears get bored if they are alone for some time.

Wolf

Wolves are night creatures, and surprisingly very emotional, creative, insightful and intuitive. They are the artistic type who feels most productive in the evening. Wolves are a bit introverted, and you’ll probably see them sitting in a corner at some party, rather than being in the spotlight. Yet, if they are in the good mood they can become the life of the party. They like to experience new things, they are spontaneous and impulsive. People often characterize them as fearless and they don’t run away from risky situations, in fact, they often find themselves in such situations. They don’t really take much care about what they eat or drink, thus they have a tendency to obesity, and they tend to suffer from depression and anxiety more than other types.

If you are a wolf, then you probably don’t go to bed before midnight and get up late. If you need to get up really early, better set two alarm clocks. Wolves are most productive and creative from 5 p.m. to midnight. They are truly the night owls and this is their time to shine.

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When it comes to staying energized thought the whole day, that is really hard and almost impossible for every type. The best thing we can do is to listen to our biological clock and figure out when we are most productive and try to do as much work as we can during that period. It is important to listen to your organism and find balance between work and rest.

To find out what your chronotype is and what  your peak hours are during the day, take What’s Your Chronotype? quiz and find out!

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on December 13, 2019

7 Steps For Making a New Year’s Resolution and Keeping It

7 Steps For Making a New Year’s Resolution and Keeping It

Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

1. Just Pick One Thing

If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

2. Plan Ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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3. Anticipate Problems

There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

4. Pick a Start Date

You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

5. Go for It

On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

Your commitment card will say something like:

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  • I enjoy a clean, smoke-free life.
  • I stay calm and in control even under times of stress.
  • I’m committed to learning how to run my own business.
  • I meditate daily.

6. Accept Failure

If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Plan Rewards

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new? Why not pick one from this list: 50 New Year’s Resolution Ideas And How To Achieve Each Of Them

Featured photo credit: Ian Schneider via unsplash.com

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