Brain-based strategies that boost productivity

TIME is finite. And energy is cyclical. Yet most professionals try to “do more” by pushing harder, longer and faster - until they burn out or under-deliver.

- GERALD LEONARD

But what if the key to high performance wasn’t in grinding harder but in thinking smarter; in a way that’s in sync with how your brain naturally works? Drawing from neuroscience, peak performance psychology and decades of productivity coaching, here are seven brain-based strategies to help you get more done with less stress.

Ultradian rhythms

Your brain runs on 90 to 120-minute cycles of peak focus followed by dips in energy, in what are now known as ultradian rhythms. Pioneering research from sleep scientist Nathaniel Kleitman found that, like sleep, our waking hours follow a rhythm of alertness and fatigue.

Ignoring these cycles leads to mental fatigue, diminished focus and decision fatigue. But when you align your workflow with your brain’s natural rhythm, you can maximise productivity while reducing stress.

What to do: Schedule your deep work (such as writing, coding, planning) in 90-minute blocks, followed by a 10 to 20-minute break.

Instead of trying to fight your biology; leverage it. Try setting three of these cycles in your day, and then track your focus levels. You should find that you can do more in less time and with greater clarity.

High-impact start

Your prefrontal cortex - the brain’s executive centre - is sharpest in the first few hours of the day, assuming you've rested adequately. So waiting until late afternoon to tackle complex problem-solving is like trying to play Beethoven on a detuned piano.