Tapping into Ultradian Rhythms to Prevent Burnout

Happy Sunday, Leaders!

Last week, we discussed the Yerkes-Dodson Law and its impact. 

This week, let’s explore another intriguing concept: Ultradian Rhythms. 

Unlike the well-known circadian rhythms, which span over 24 hours, ultradian rhythms occur in shorter cycles—typically 90 to 120 minutes. 

These cycles have a significant impact on our productivity and health.

What are Ultradian Rhythms?

Ultradian rhythms are biological cycles that repeat several times daily, covering brain activity, heart rate, and hormone release. 

For productivity, the brain's 'Basic Rest-Activity Cycle' (BRAC) is vital. Each cycle includes a peak of high focus and a trough where energy dips.

Why should you care?

Recognizing these natural energy highs and lows can improve how work is structured. 

Ignoring them can lead to fatigue and, over time, to burnout.

Understanding and applying the concept of ultradian rhythms can be transformative. 

Here's how to use this knowledge effectively in the workplace and discuss it with your team.

Apply the 6-step framework below.

Step 1: Education

• Start by educating your team on ultradian rhythms and how they impact work.
• Explain that these naturally high and low-energy cycles occur throughout the day.
• Encourage them to observe these patterns in their productivity levels.
• Ask them to write it down.

Step 2:  Schedule Demanding Tasks Strategically

• Help your team align their most energy-consuming tasks with their high-energy peaks.
• This can reduce the stress these tasks might otherwise generate, as they'll be tackled when energy levels are naturally higher.

Step 3: Promote and Respect Breaks

• Regular breaks are essential. 
• Encourage your team to step away from their desks during their low-energy phases.
• This could mean taking a short walk, stretching, or another activity.
• However, these breaks should be flexible to accommodate those flow states (described below).

Step 4: Recognize and Support Flow States

• Discuss the concept of flow states with your team. 
• A flow state, or "in the zone," is a mental state where a person is fully immersed and focused on an activity. 
• During a flow state, individuals experience deep concentration, heightened focus, and a sense of timelessness. They become completely absorbed in the task, often losing track of time and surroundings. 
• People often achieve their best work and optimal performance when in a flow state.
• Let them know that if they find themselves deeply immersed in a task and losing track of time because they enjoy the work, they don't need to adhere to the break schedule strictly. Instead, they should capitalize on this state until they naturally need to pause.

Step 5: Monitor and Adjust

• Keep an open line of communication with your team about their energy levels and productivity. 
• Some may need more frequent breaks, while others might sustain more extended periods of focus. 
• For instance, if someone tends to experience a mid-afternoon slump, consider allowing them to take a longer break or shift their schedule to align with their energy peaks.

 Step 6: Lead by Example

• Demonstrate your adherence to working with ultradian rhythms.
• Share your experiences with high-focus periods and taking breaks.
• When your team sees you practicing what you preach, they're more likely to feel comfortable following suit.

By weaving the understanding of ultradian rhythms and the power of flow into your leadership style, you’re not just pushing for more work. 

You’re crafting a happier and more productive team culture.

That's all for this week.

Always wishing you the best,

Dr. Beckford

P.S. Whenever you’re ready to build a burnout-free culture. Here are two ways I can help you:

1. Boost your team’s profitability and well-being through a customized 1:1 presentation.
2.  Get answers to your questions in a 1:1 session.