🥼Deep Work Blocks & Circadian Rhythm Experiment
Focus: Align deep work blocks with natural focus periods as dictated by the circadian rhythm, optimizing productivity and effectiveness.
Duration: Ongoing experiment
Tracking: Focus levels, flow state, and output during morning and evening deep work blocks.
Goal: Explore how timing work with circadian rhythms impacts focus, flow, and productivity.
Why This Experiment?
I’ve been learning about the power of our lighting environment—from getting sunlight in my eyes first thing in the morning to reducing blue light exposure at night. Inspired by this, I decided to test how aligning my deep work blocks with focus periods based on circadian rhythms would affect my productivity.
The idea made sense: our bodies naturally have times of day when we’re more alert and focused. I wanted to see if I could harness this rhythm to get into flow states more easily and work more effectively.
My Baseline Before the Experiment
Before starting this experiment, my workday ran between 8:30 AM and 5:30 PM. I included breaks and deep work blocks during this time but found that focus and productivity varied. At times, distractions crept in, despite having an established routine and years of practice with deep work concepts.
My Approach
To align with my circadian rhythm, I scheduled two primary deep work blocks: one in the morning and one in the late afternoon (around 4-6 PM). Here’s how I set them up:
Environment: Noise-cancelling headphones and instrumental music to minimize interruptions. I started a fresh playlist for each session to reinforce focus.
Intentions: I wrote down my goal or intention for each block before starting.
Distraction Management: Notifications were silenced, and my environment was optimized for minimal disruption.
Supporting Habits: I delayed caffeine intake until I had been awake for an hour, ensured exposure to natural light during the day, and stepped outside frequently to stay energized.
Observations and Insights
The results were remarkable:
Flow State: It was incredibly easy to enter a state of flow during my morning and evening deep work blocks
Unexpected Afternoon Effectiveness: The 4-6 PM block was surprisingly productive. Previously, this time had been reserved for shallow work or personal tasks, but it turned out to be one of my most effective windows for deep focus.
Challenging Midday: As expected, the 12:30-3:30 PM window remained the most challenging for focus, reaffirming its suitability for errands, household chores, or meetings.
Evening Rhythm: Wrapping up screen time by 6:30 PM and following a calming evening routine supported my overall energy and sleep quality.
Results and Takeaways
Aligning my deep work blocks with my circadian rhythm has been a game-changer. I found:
Enhanced Productivity: Both morning and evening blocks were highly effective.
Better Work-Life Balance: Structuring my day this way allowed me to mix in personal life management without sacrificing productivity.
Sustained Energy: Regular breaks and outdoor time helped sustain my focus throughout the day.
Tips for Optimizing Deep Work Time
Experiment with Timing: Pay attention to when your focus is strongest and adjust your schedule accordingly. Avoid deep work between 12:30-3:30 PM if you find it challenging.
Minimize Distractions: Use tools like noise-cancelling headphones and silence notifications to protect your focus.
Leverage Natural Light: Spend time outside during daylight hours to support energy and rhythm alignment.
Set Clear Intentions: Start each block by writing down what you’re aiming to accomplish.
Listen to Your Body: If certain times feel less productive, reserve them for shallow work, meetings, or personal tasks.
Final Reflection
This experiment has reinforced how impactful it is to work with my body’s natural rhythms. By scheduling deep work blocks during peak focus periods, I’ve improved my productivity and found greater harmony between my work and personal life. The result? More flow, more energy, and a more profound sense of alignment.
Next Steps: I’ll continue to refine this schedule while exploring other ways to enhance focus and balance through circadian-aligned practices.
