circadian rhythm and the workday | productivity and wellness

A.M. 6:00

9:00

10:00

3:00

5:00

6:00

7:00

9:00

Noon

Sharpest rise in blood pressure

Melatonin secretion stops

High alertness

Best coordination

Fastest reaction time

Greatest cardiovascular efficiency and muscle strength

Highest blood pressure

Highest body temperature

References:https://hbr.org/2015/01/the-ideal-work-schedule-as-determined-by-circadian-rhythms

https://www.buildinggreen.com/primer/circadian-rhythm-and-role-lighting

http://thenextweb.com/lifehacks/2014/02/24/use-bodys-circadian-rhythm-recipe-productivity/#gref

7:00

8:00

11:00

1:00

2:00

4:00

8:00

PRODUCTiViTY + WELLNESSCircadian Rhythm | The Workday

Work on a tough solution, think of new innovative ways to do something, or work on creative projects

Fatigue can improve CREATIVITY

Melatonin secretion starts

Highest testosterone secretion

• Go to bed approximately at the same time every night

A good night sleep helps us FOCUS

• Keep a notepad beside your bed in case you wake up with a creative thought

Take time to RELAX• Eat dinner with the family• Yoga, Walk, Stretch…• Leave work at work• Hang out with friends

Challenge your body! WORK-OUTCombine a business meeting with an activity - cycling, golf, squash, or the gym.

When you need to think fastSCHEDULE MEETINGS

• Plan an important business meeting• Make sales calls• Do a Presentation • Brainstorming sessions with co-workers

Push through The Distraction Dip‘LIGHT’ ACTIVITIES

• Social Media - online networking• Out of the Office Errands• Light Stretching• Organize desk• File Paperwork• Relationship building meetings

TASKS THAT REQUIRE FOCUSGet down to business! Schedule

Research shows that your brain’s capacity is at its highest in the hours before lunch

• Accounting paperwork• Put together a proposal• Write a speech• Prepare a presentation• Study for an exam• Strategic planning - data analysis

Getting the Day StartedDECISION MAKING

• Check emails - delete, respond, or file.• Mind is fresh for making important decisions

Throughout the day

Drink Water Eat Healthy

Wake up GentlyMORNING ROUTINE

• Body stretching• Meditation• Healthy Breakfast

P.M.

Envirotech Office Systemswww.envirotechoffice.comInfographic designed by www.lauradunkley.com September 2016

Note: This is a common circadian rhythm, but everyone is unique. Find what works best for you!