Circadian Rhythm and the Workday | Productivity and Wellness
1
A.M. 6:00 9:00 10:00 3:00 5:00 6:00 7:00 9:00 Noon Sharpest rise in blood pressure Melatonin secretion stops High alertness Best coordination Fastest reaction time Greatest cardiovascular efficiency and muscle strength Highest blood pressure Highest body temperature References: https://hbr.org/2015/01/the-ideal-work-schedule-as- determined-by-circadian-rhythms https://www.buildinggreen.com/primer/circadian- rhythm-and-role-lighting http://thenextweb.com/lifehacks/2014/02/24/use- bodys-circadian-rhythm-recipe-productivity/#gref 7:00 8:00 11:00 1:00 2:00 4:00 8:00 PRODUCTiViTY + WELLNESS Circadian Rhythm | The Workday Work on a tough solution, think of new innovative ways to do something, or work on creative projects Fatigue can improve CREATIVITY Melatonin secretion starts Highest testosterone secretion • Go to bed approximately at the same time every night A good night sleep helps us FOCUS • Keep a notepad beside your bed in case you wake up with a creative thought Take time to RELAX • Eat dinner with the family • Yoga, Walk, Stretch… • Leave work at work • Hang out with friends Challenge your body! WORK-OUT Combine a business meeting with an activity - cycling, golf, squash, or the gym. When you need to think fast SCHEDULE MEETINGS • Plan an important business meeting • Make sales calls • Do a Presentation • Brainstorming sessions with co-workers Push through The Distraction Dip ‘LIGHT’ ACTIVITIES • Social Media - online networking • Out of the Office Errands • Light Stretching • Organize desk • File Paperwork • Relationship building meetings TASKS THAT REQUIRE FOCUS Get down to business! Schedule Research shows that your brain’s capacity is at its highest in the hours before lunch • Accounting paperwork • Put together a proposal • Write a speech • Prepare a presentation • Study for an exam • Strategic planning - data analysis Getting the Day Started DECISION MAKING • Check emails - delete, respond, or file. • Mind is fresh for making important decisions Throughout the day Drink Water Eat Healthy Wake up Gently MORNING ROUTINE • Body stretching • Meditation • Healthy Breakfast P.M. Envirotech Office Systems www.envirotechoffice.com Infographic designed by www.lauradunkley.com September 2016 Note: This is a common circadian rhythm, but everyone is unique. Find what works best for you!
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Transcript of Circadian Rhythm and the Workday | Productivity and Wellness
A.M. 6:00
9:00
10:00
3:00
5:00
6:00
7:00
9:00
Noon
Sharpest rise in blood pressure
Melatonin secretion stops
High alertness
Best coordination
Fastest reaction time
Greatest cardiovascular efficiency and muscle strength
Highest blood pressure
Highest body temperature
References:https://hbr.org/2015/01/the-ideal-work-schedule-as-determined-by-circadian-rhythms
https://www.buildinggreen.com/primer/circadian-rhythm-and-role-lighting
http://thenextweb.com/lifehacks/2014/02/24/use-bodys-circadian-rhythm-recipe-productivity/#gref
7:00
8:00
11:00
1:00
2:00
4:00
8:00
PRODUCTiViTY + WELLNESSCircadian Rhythm | The Workday
Work on a tough solution, think of new innovative ways to do something, or work on creative projects
Fatigue can improve CREATIVITY
Melatonin secretion starts
Highest testosterone secretion
• Go to bed approximately at the same time every night
A good night sleep helps us FOCUS
• Keep a notepad beside your bed in case you wake up with a creative thought
Take time to RELAX• Eat dinner with the family• Yoga, Walk, Stretch…• Leave work at work• Hang out with friends
Challenge your body! WORK-OUTCombine a business meeting with an activity - cycling, golf, squash, or the gym.
When you need to think fastSCHEDULE MEETINGS
• Plan an important business meeting• Make sales calls• Do a Presentation • Brainstorming sessions with co-workers
Push through The Distraction Dip‘LIGHT’ ACTIVITIES
• Social Media - online networking• Out of the Office Errands• Light Stretching• Organize desk• File Paperwork• Relationship building meetings
TASKS THAT REQUIRE FOCUSGet down to business! Schedule
Research shows that your brain’s capacity is at its highest in the hours before lunch
• Accounting paperwork• Put together a proposal• Write a speech• Prepare a presentation• Study for an exam• Strategic planning - data analysis
Getting the Day StartedDECISION MAKING
• Check emails - delete, respond, or file.• Mind is fresh for making important decisions
Throughout the day
Drink Water Eat Healthy
Wake up GentlyMORNING ROUTINE
• Body stretching• Meditation• Healthy Breakfast
P.M.
Envirotech Office Systemswww.envirotechoffice.comInfographic designed by www.lauradunkley.com September 2016
Note: This is a common circadian rhythm, but everyone is unique. Find what works best for you!
