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

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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 January 27, 2022

5 Unexpected Places to Boost Your Productivity

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5 Unexpected Places to Boost Your Productivity

The environment of a typical office or a quiet library may sometimes lessen your productivity as the unchanging views fail to stimulate your senses and keep your brain running. If you are the kind that dislikes absolute silence or minimal noise when working, these unexpected places to work may boost your productivity level!

1. Coffee shops

Research has shown that an adequate amount of ambient noise stimulates your senses and keeps you alert. Where else better to find some chatter and clatter to boost your creative juices? Working in the coffee shop also guarantees something else: unlimited supplies of caffeine!

Caffeine wakes you up by fooling adenosine receptors and speeds transmitting activities up in your nerve cells.If you do decide to try this place out, make sure that your work computer is facing the coffee shop customers so you will be less likely to procrastinate or go to inappropriate sites because people are secretly watching you.

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If your workplace requires you to be in the office, try this website and/or phone app that provides you with sounds from coffee shops around the world. Want to work at a cafe in Paris? No problem, it’s just a button away.

2. Cafeterias

Similar to coffee shops, company cafeteria or food courts provide consistent noise and the smell of food. The aroma of food makes you look forward to your next break and should motivate you to complete your work.

The act of eating likewise keeps your brain alert and produces dopamine. But make sure only to snack and stay around 60% full so that each bite is rewarding and invigorating. Snacking every 90 minutes should keep your brain balanced enough to focus on the work at hand.

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3. Empty University Classrooms  

Whether or not you’re an university student, we have all been a student at some point in our lives. And when you’re in a classroom, your brain is primed to stay focused because you have been conditioned to concentrate in class. In comparison to your bedroom, where your brain is primed to relax, sleep and have fun, the environment of the classroom triggers your memory to stay alert (unless you never listened in class) and work.

If you do decide to try working in an empty university classroom, be sure to bring a studious friend. Once you see that your friend or coworker is working hard, you would feel guilty for procrastinate and be more competitive.

Ever heard of environmental context-dependent memory? Research has shown that environmental context influences the way we encode information. If you study in the same place you first learned the material, your chances of recalling the information are significantly increased. Use environmental cues to your advantage so you spend less time doing more work!

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4. Outdoors

Fresh air, sunlight, cool breeze. Talk about getting your vitamin Ds the natural way. A healthy body is crucial to being productive. If you have a porch, use it to maximize your productivity!

On a cool day, the crisp air is good for waking your brain up. If your work station is indoors and poorly ventilated, the build up of carbon dioxide will cause your brain to be less active, hence, less productive. Try to bring some work to a park nearby or an unsheltered town square where you are exposed to the sun. Fresh air will vitalize your brain and the warm sunlight will bring a smile to your face.

5. The Shower 

Many people experience their “Aha!” moments when they’re in the shower. Why is that? The hot water helps with circulation and improves blood flow to your brain, giving it more oxygen and nourishment to break down your work block.

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If you aren’t motivated to work or feeling bored, a good shower will not only open up your pores, but also give your brain a boost of energy. Keep a waterproof white board and markers in the washroom so you will never lose those wonderful ideas again!

Featured photo credit: Thomas Franke via unsplash.com

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