Harnessing Ultradian Rhythms for Optimising Deep Work

In my previous article , I wrote about the concept of "Deep Work". Coined by Cal Newport in his seminal book, Deep Work: Rules for Focused Success in a Distracted World, this idea highlights the importance of uninterrupted, focused work periods for achieving high-quality output and mastering complex tasks. It occurred to me whilst writing it, that integrating an understanding of Ultradian rhythms would be transformative to the effectiveness of Deep Work. These natural cycles of the human body, typically lasting on average 105 minutes, significantly influence our energy levels and cognitive functions. Aligning Deep Work sessions with these natural rhythms can enhance productivity and help maintain mental well-being.

For many people the term “Ultradian rhythms” would be something new, however if I spoke about sleep cycles I'm sure most of you would know what I mean. In fact, these “sleep cycles” are simply our Ultradian rhythms functioning whilst we're asleep. What is less well known, is that they also occur whilst we are awake.

Ultradian rhythms are, in fact, natural cycles that repeat throughout a 24-hour day, typically lasting around 90 - 120 minutes. Unlike circadian rhythms, which govern our sleep-wake cycle over a full day, Ultradian rhythms involve shorter cycles of activity and rest. These rhythms influence our energy levels, cognitive functions, and overall performance.

During each Ultradian cycle, we experience two distinct mental states. One is usually termed a peak. Each peak is a period of heightened alertness, energy, and cognitive function. Obviously, these are ideal times for engaging in demanding mental tasks and problem-solving activities. The second is referred to as a trough. Each trough gives us a phase of lower energy and reduced mental capacity. These periods are better suited for rest, recovery, and less intensive tasks. There are also two transition phases between these two states which combine elements of both.

Deep Work is defined as professional activities performed in a state of distraction-free concentration that push your cognitive capabilities to their limit. These efforts create new value, improve your skills, and are hard to replicate. Newport argues that Deep Work is crucial in an economy that rewards complex and creative work. However, achieving and maintaining a state of Deep Work requires managing our cognitive resources effectively.

Following on from the need to manage “our cognitive resources effectively” it is obvious that there will be benefits in aligning our Deep Work periods with our Ultradian rhythms.

Now let me list the advantages of integrating our Ultradian rhythms into Deep Work practices. Firstly, we will get enhanced focus which will lead to higher productivity. By working during those peak cognitive periods, we can maximise our concentration and output quality. This, of course, leads to more efficient use of time and higher-quality work.

Then there is the benefit of reduced cognitive fatigue. By taking regular breaks during troughs of these cycles you prevent mental exhaustion and can sustain long-term productivity. This cyclical approach helps you to maintain high levels of performance over extended periods.

Next there is the significant improvement to your Work-Life Balance. The structured switch between work and rest periods automatically promotes a healthier balance, reducing stress and enhancing your overall well-being. By recognising and respecting these natural energy fluctuations, individuals can also reduce the risk of burnout.

Finally, there are the gains from optimised cognitive performance inherent in this approach. By leveraging natural energy cycles of your mind, you can ensure that you are operating at your cognitive best during the Deep Work sessions. This alignment naturally leads to better problem-solving abilities, increased creativity, and enhanced learning.

We now move onto the more challenging question of “How do I align Deep Work with my Ultradian Rhythms?” The synchronising of your Deep Work sessions and Ultradian rhythms is, unfortunately, a time-consuming process. However, once it is achieved the benefit will pay back on the effort. Here’s a detailed guide on effectively integrating Ultradian rhythms into your Deep Work routine.

There are a clear set of simple steps which can help you integrate your Ultradian rhythms with your Deep Work practice. The first of these will be to become conscious of your Ultradian rhythms during the day. It should be noted that the exact length of these varies from person to person and a rough fit will not work well and in some cases may lead to higher stress. To avoid that, however, takes only basic mindfulness practice and a little patience.

The first step is to identify your Ultradian peaks and troughs. This sounds an easy task, but Self-Monitoring can be a challenge to begin with. You will start by intermittently observing your energy levels and cognitive performance throughout the day. It will definitely be a help to keep a journal to do this. Record when you feel most alert and when you experience energy dips. Many people find the latter easier to recognise than the former as It’s a “low blood sugar” feeling. (N.B. Unless you are a diabetic it is most unlikely you will physically have low blood sugar, but that is how most people interpret it.)

After having collected a couple of weeks’ worth of data you will then begin looking for patterns within it.? This task of Pattern Recognition will allow you to highlight your natural peaks and troughs. This pattern of data will then act as the foundation to your scheduling of Deep Work sessions.

The next phase is to begin scheduling periods of Deep Work during the Peak Phases. The task here is to ensure that of an optimal timing of those periods. Align a Deep Work period of roughly 80 minutes to begin with, to synchronise with these natural high-energy times to ensure you are working when your brain is most capable of handling complex tasks. Over time the length of this period may be enlarged to more closely fit your personal rhythms. The prime focus during this phase is to be consistent. By consistently scheduling Deep Work during these periods you will helps establish a routine, making it easier to enter a state of focused concentration when you choose to.

It is important that, as well as developing your Deep Work periods during the peaks of your rhythm that you also incorporate breaks during the troughs. These will be your period of rest and recovery. Taking breaks during low-energy phases, allows you to effectively relax and rejuvenate yourself. For some of this downtime engage in activities that allow your brain to recover. Indulge in analogue tasks, stretching, walking, light reading, or mindfulness practices and avoid screens during this period if possible.

This deliberate avoidance of cognitive strain is equally key to your mental fitness. By deliberately avoiding engaging in strenuous cognitive tasks during troughs you will help prevent mental exhaustion. You can also use this time for less demanding activities such as administrative work or emails or building relationships with colleagues who are also on downtime.

There is undoubtedly an advantage in using a timer in pursuing this synchronisation. There are a variety of timer-based techniques like the Pomodoro Technique which have demonstrated that using a timer can be a positive thing. However, in this instance we do this by modifying the intervals to match your Ultradian rhythm. Instead of the traditional 25-minute work sessions, set your timer for 80 - 90 minutes of focused work followed by a 20-minute break. In particular use timers and alarms to signal the end of work periods and the beginning and end of breaks, helping maintain the rhythm and structure of your schedule.

The next step would be to create a Distraction-Free environment. This may seem like an obvious thing to do to many people, and yet it is surprising how many people fail to do it diligently. For that reason, I’ll quickly go through it all now. Obviously, you would need to minimise potential distractions. Turn off notifications and create a quiet workspace (note; quiet doesn’t have to mean silent, fill the space with sounds or music which aid your concentration without distracting you) Also inform others of your dedicated work periods and be strict about them honouring them. Next attend to your physiological needs. A comfortable working environment is paramount. In optimising it ensure your workspace is conducive to concentration, with all necessary materials at hand and an ergonomic setup to reduce physical strain.

Finally, accept that your transition to a regular Deep Work pattern will not be successful at the first attempt. It will need fine-tuning as you adapt your work life to this new way. That means you will need to regularly review your schedule and make adjustments based on your experiences. Flexibility is key, as your individual Ultradian rhythms can vary and may change over time. To ensure this is naturally dealt with, establish a feedback loop to refine your approach, incorporating insights established from both productivity tracking and self-monitoring. Provided you persist during this process, I am sure you will rapidly see recognisable benefits, both in and out of work.

In conclusion, understanding and applying Ultradian rhythms to Deep Work is a powerful strategy for enhancing productivity whilst maintaining your cognitive health. By aligning intense work periods with natural energy peaks, individuals can achieve greater focus, efficiency, and overall satisfaction in their professional and personal lives. As our understanding of these rhythms continues to grow, so too does our ability to harness their potential, paving the way for more effective and fulfilling work practices. It must be said, however, integrating this approach requires commitment and self-awareness, and some people may find it easier to achieve this with the aid of a suitable coach, but the benefits of optimised cognitive performance and improved well-being are well worth the effort.