Ultradian Sprints - Manage Your Energy, Not Your Time

The ultradian sprint is about productivity or intense work over shorter periods of time, usually less than a few hours. The term "ultradian" refers to biological rhythms and cycles that occur more frequently than the typical circadian rhythm, which follows a 24-hour cycle.

According to research, you can work at your limit for 90-120 minutes. After that, you should take a 20-30 minute break to recharge and perform at your peak again for the next task.

In the context of performance and concentration, the 90-minute cycle is the most important ultradian rhythm.

• Work on your most important task for between 60 and 90 minutes. Listen to your body as you do so. If you notice your concentration and energy flagging, that is a good sign that you are reaching a trough in an ultradian rhythm.
• Divide these 60-90 minutes into 30-minute Pomodoro sessions (25 minutes of focus, 5 minutes of rest).
• Take a full break after 60-90 minutes. This break can last between 20 and 30 minutes and could include a walk, meditation, a short nap, talking with a friend, etc. Your goal is to let your brain switch off.

Of course, considering how many demands are placed on them, it is not possible for every employee to work in multiple uninterrupted 90-minute sprints. However, as a leader and manager, you can bring about a shift in how you manage your energy and better model this new way of working yourself. Make it your mission to focus intently on your most demanding and important task for 60 to 90 minutes at least once a day—preferably in the morning. These rhythms exist within each of us, and we can use them to work in a focused and intense manner.