You have a natural rhythm and flow - you Know when you are in it.
You can also choose to get into it.
As a mindset coach, I’ve worked with countless entrepreneurs who struggle with maintaining focus, fighting off distractions, and overcoming procrastination. Nothing new.
Understanding how your body’s natural rhythms work is an essential step in developing a sustainable, high-performance mindset. If you're an entrepreneur or pro seeking practical focus tips to scale up your business, tapping into the power of your ultradian rhythm can be transformative.
What is the Ultradian Rhythm?
Unlike the more commonly discussed circadian rhythm, which regulates our sleep-wake cycle over a 24-hour period, the ultradian rhythm refers to shorter cycles of energy that last between 90-120 minutes. These cycles alternate between periods of peak energy (optimal for focus and deep work) and troughs (times when your body and brain say 'no, and require rest and recovery - just as essential as the 'DOing).
This is about creating a balance, being Well - then optimising that wellness.
Understanding and working with your ultradian rhythm is one of the most powerful focus tips I offer as a mindset coach. Because we are at our core cyclical beings. We are part of the rhythm of nature.
Why Intelligent People Need to Know About Ultradian Rhythms
Entrepreneurship and business demands a high level of mental agility and sustained productivity. However, when entrepreneurs push themselves too hard without recognising their natural cycles, they often hit burnout.
Before burn out comes the stress, distraction and procrastination, making it difficult to find focus when it's needed most. By aligning work schedules with these natural energy peaks and troughs, we can optimise ourfocus and work more effectively.
5 Focus Tips to Leverage Your Ultradian Rhythm
1. Identify Your Ultradian Peaks and Valleys
The first step to harnessing your ultradian rhythm is understanding when your energy levels naturally peak and dip throughout the day. This can be done by tracking your focus and productivity levels over several days.
Track Your Energy: Keep a simple journal or use an app to monitor your energy, noting when you feel most alert and when you struggle with focus. Patterns will emerge that reveal your unique ultradian rhythm. Take care to not who is in your space while you're at it - know who uplifts you and who drains you. It's a great opportunity for boundary setting.
Align High-Impact Work: Once you've identified your peak periods, schedule your most demanding tasks—such as strategic planning, deep work sessions, or creative brainstorming—during these times. Save the dull administrative or routine tasks for when your energy dips.
Mindset Tip: Developing a mindset that respects your body’s natural flow can help you stop seeing breaks as a sign of weakness. Instead, breaks become an essential strategy for maintaining focus and preventing procrastination.
2. Work in 90-Minute Focus Blocks
One of the best focus tips I share with clients is working in specific blocks. The Pomodoro teaches 25 minutes and a 5 minute break. If you're the type that wants to hyper focus for longer - choose 90-minute blocks followed by a 15-20 minute break.
This aligns with the body's natural ultradian rhythm and prevents the mental fatigue that leads to distraction. No-one can sit in front of one thing, and be truly effective, all day.
Set Clear Boundaries: Treat these 90-minute periods as non-negotiable deep work sessions. Turn off notifications, set a timer, and commit to a single task.
Plan Your Breaks: During the 15-20 minute break, engage in activities that allow your mind to recharge, such as stretching, taking a short walk, or practicing mindfulness.
Procrastination Solution: Structuring your workday this way helps minimise procrastination by creating a balanced workflow where the mind knows a rest period is coming. This reduces the urge to seek distraction as a form of relief.
3. Nourish Your Body and Mind for Sustained Focus
Entrepreneurs and professionals often underestimate the impact of nutrition and hydration on their ability to find focus and ward off distraction.
Its simple - but water is life!
Maintaining your energy levels is essential for staying productive throughout the day.
Hydration is Key: Dehydration can cause fatigue and make it harder to concentrate. Ensure you drink water regularly to keep your brain functioning optimally.
Smart Snacking: Choose nutrient-dense snacks like nuts, fruits, or yogurt to maintain steady energy levels. Avoid sugary snacks that can lead to a crash and spark procrastination.
Balanced Meals: Make sure your main meals are balanced with protein, healthy fats, and complex carbohydrates to provide long-lasting energy.
Mindset Shift: Viewing nutrition as part of your overall productivity toolkit will help you prioritise it in the same way you do strategic planning or client meetings.
We need you healthy in order to be productive and make an impact in the world - we know you want that too.
4. Maximise Natural Light Exposure
Exposure to natural light during the day has a significant impact on your focus and overall mindset. Light affects the production of serotonin, which boosts mood and focus, and helps regulate your circadian rhythm, indirectly supporting your ultradian rhythm.
Morning Sunlight: Spend at least 15-20 minutes outside in the morning if possible. This helps signal to your brain that it’s time to be alert and ready for the day.
Workspace Environment: Position your workspace near a window or use daylight-simulating lamps if natural light is limited.
Distraction Management: By creating a light-filled workspace, you can reduce reliance on artificial stimulants and cut down on the fatigue that leads to procrastination.
5. Mindful Transitions and Breathing Techniques
Slow down and BREATHE.
Multi tasking is a complete myth. It's not good.
Shifting from one task to another without a proper mental reset can lead to a scattered mindset, increasing the chances of distraction. Mindful transitions are small but powerful practices to enhance focus and prepare you for the next 90-minute work block.
Mindful Pauses: Before starting a new task, take a minute to close your eyes, take a few deep breaths, and set an intention for the next block of work.
Deep Breathing Exercises: Use quick breathing techniques during your 15-20 minute breaks to help reset your mind and reduce stress.
Procrastination Buster: This practice helps eliminate procrastination triggers by re-centering your focus and clarifying your purpose before each work period.
Building a Mindset That Works with Your Rhythm
The most successful people are not the ones who grind nonstop; they are those who understand their energy flow and harness it for peak productivity. Google, Apple, and Goldman Sachs (from direct experience) use these holistic wellness productivity tools.
As a mindset coach, I emphasise that cultivating a proactive mindset means aligning your business goals with the natural ebb and flow of your energy. It's holistic - you're nourishing your mind, body and spirit. This not only enhances focus but also supports long-term mental well-being.
Understanding and leveraging your ultradian rhythm is not just a quick 10X productivity hack; it's a way to honor how your body and brain function best.
By implementing these focus tips, you can build a daily structure that combats procrastination, minimises distraction, and helps you find focus consistently.
Embrace your ultradian rhythm, fuel your body, and create mindful practices that align with your natural energy flow. This approach will empower you to scale up with clarity and resilience.
Start by getting really clear on where you are at today. Be honest with Yourself. Try tracking your energy cycles for the next week. Identify when you’re at your best and when you need breaks. Share your findings with your network, as it's also great for accountability as your get into a new groove.
This isn't a one stop shop, or a quick fix. I offer 1:1 coaching and programmes around all of this, to keep you on track and make sure that this becomes a sustained habit for Life!
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