TSL #004: Using Ultradian Rhythms And 4 Types Of Energy For A Better Day
Read time: 2 minutes 40 seconds
Energy. We want more of it. But we can't seem to summon it.
This remains one of the most common themes among my clients.
More often than not, they'll turn to coffee or a funny TikTok video to get their fix. Or so they think.
That is, until we discuss ultradian rhythms and, more specifically, ultradian rhythm breaks.
Never heard of 'em? Well, the shorthand way to think about them is that your bodymind goes through an energy peak and trough every 90-120 min. All day, every day. These are called ultradian rhythms. They're the cool cousin of your 24-hr circadian rhythms.
And we tend to ignore or push through these peak-trough cycles, often ascribing some sort of character flaw to experiencing an energy trough. “What's wrong with me?” you wonder.
Behind this self-flagellation might be questions of identity and worth. But it's also likely a mistaken relationship with time that suggests a zero-sum game in how we spend our time. And how we think about productivity.
Here's a quick thought experiment: Let's say it's 2:00pm and you're feeling a bit tired but you have an important task to complete…and just 15 minutes to do it.
Do you slog through the task during those 15 minutes?
Or do you take 5 minutes to restore and/or generate energy so you can complete the task more effectively in the remaining 10 minutes?
If it's neverseldom occurred to you to approach this scenario by giving yourself a 5-minute break first, then you might benefit from experimenting with it. Starting with a simple 5-minute ultradian rhythm break can be effective, though the suggested practice is 10-20 minutes.
In my experience, though, the need is much greater than a quick break here and there. And it's much more nuanced than a math equation of inputs and outputs.
WHAT TO DO
While I don't have the space to get into the details of my entire Rhythm Recipe, here are two starting points:
Audit your energy: Conduct an Energy Audit (free download) to explore your relationship with the four different types of energy.
Set your upper/lower limits: Create meaningful constraints for how much/little you'll do in a given day, based on your priorities and tendencies.
If you tend to be a go-getter with a high drive (and careening toward burnout), give yourself permission to rest with real down time.
If you tend to chill with a low drive, keep a close eye on whether you're staying above your lower limit. Commit to doing at least the minimum before checking Instagram.
If you fluctuate, tune into staying within both your upper and lower limits each day for more consistency over time (i.e., avoid diving into so much today that you can't recover by tomorrow).
These two steps—along with Ultradian Rhythm breaks—are part of the Rhythm Recipe I teach inside Regenerative Workday that'll help you move beyond simply getting through the day to actually having the energy to live what matters most (and create less demand for yourself during the workday).
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