The downward spiral of “one more”

Working with my biology (instead of against it) helps me sustain mental and emotional energy throughout the day...and enjoy engaging in activities after the workday ends.

Reference:

Use the Science of Ultradian Rhythms to Boost Productivity, Energy, and Willpower

By: Pilar Gerasimo

For the majority of my professional career, I've pushed through the workday: "one more email," "one more slide," "one more conversation." If you're like me, the "one more" turns into another "one more" and another "one more." By the time I look at the clock, an hour has passed from the initial thought of "I need to stand up" or "I need to use the bathroom" or "Man, my butt is sore."

I began noticing a recurring theme – my mental energy was gone at the end of the work day. All I wanted to do was sit on the couch and watch TV.

Interval training wasn't working

In January, I learned that a great way to sustain energy throughout the day is to stand (or move) every 45-90 minutes. I decided to try it. I set my phone timer for 45 minutes. When the 45 minutes came, more often than not I hit 'dismiss' and kept working. I tried another approach -- setting my alarm for 55 minutes. I noticed that I was a little more successful at responding to this cue. At 55 minutes, my body and mind would start feeling fatigued, which made it easier to convince myself to walk to the kitchen for water or take a 10-minute walk around the block.

My "ah ha": Ultradian Performance Rhythms

As the article "Use the Science of Ultradian Rhythms to Boost Productivity, Energy, and Willpower" states:

Ultradian means “many times a day.” Rhythms refers to the regular oscillating (up-and-down) wave patterns these cycles follow. The primary purpose of ultradian rhythms is to manage the cycles of energy production, output, and recovery that occur in all humans (as well as animals, plants, yeast, and fungi)."

Humans pulse through ultradian peak performances and troughs about every 90-120 minutes.

Learning about Ultradian Performance Rhythms has been game-changing. Ultradian rhythms were my “ah ha” moment for the importance of taking recovery breaks. Not every day is perfect, but understanding how my body functions throughout the day has completely changed my approach to my calendar.

Understanding the biological impact of not responding to the physiological cues my body was giving me convinced me to start. I needed to decrease the number of "one mores" in any given day if I wanted to improve my health and regain my energy.

"It wasn't about time intervals, it was about listening to the nudges (physiological cues)."

Responding to the nudges (aka fidgeting)

When I'm at the bottom of my Ultradian Performance Rhythm, I start fidgeting, take longer to process thoughts and emails, and react more quickly (or at least become irritated more quickly). It’s not about time intervals: 45 minutes, 55 minutes, 90 minutes, or 120 minutes. It’s about listening to the nudges (physiological cues) my biology is giving me.

The human body and brain are hard at work when we engage in daily renewal

Even though I’m physically walking around the neighborhood or corporate park for 5-20 minutes, my brain and body are hard at work. As the article states, “in as little as 20 minutes our bodies can regenerate cellular fuel, rebalance our blood sugar and biochemistry, flush our detoxification systems, and repair damaged tissue.” Additionally, the time away from the computer allows our brain the time it needs to “take a break and sift through the vast amounts of data we've taken in, tag it, organize it, and create important synaptic connections. These are the connections that allow important information currently piled up in our various mental inboxes to be sorted, labeled, and filed appropriately in order for us to easily recall them later, whenever the need arises.” WOW! The human body and brain are extraordinarily complex and magnificent in their ingenuity.

"When we push through and don’t respond to our physiological cues, we lower our optimal level of performance and deteriorate our body and mind."

What really convinced me to start listening to my physiological cues is what happens when I don’t…

Every time I say “one more,” I am damaging my body and mind. Each time I push through the ultradian trough, I lower my optimal level of performance.

Ignoring physiological cues results in suboptimal performance

“After a missed or skimped-on break, our next ultradian performance peak will be significantly lower than our previous one, which means we won’t likely get as much done—or do it as well—and we also won’t feel anywhere near as good while we are doing it. For the next hour and a half or two hours, our body and mind will keep slogging along, but at markedly reduced capacity.”

Grinding it out deteriorates health and wellbeing

And those days I have a deadline and choose to grind it out (without integrating daytime renewal), I perform sub-optimally and damage my body and brain. The physiological overtime I require my body to take on deteriorates my health leading to:

• Rising markers of inflammation

• Increased blood pressure

• Imbalanced blood sugar and insulin response

• Higher cholesterol

• Lowered immunity

• Imbalanced neurotransmitters

• Declining mental capacity

• Gaps in memory

• Disrupted digestion

• Imbalanced acid-alkaline levels

• Slowed metabolism

• Increased moodiness and emotional reactivity

• Increased sugar and carb cravings

• Diminished communication and relational skills

• Decreased observational capacity

• Declining motor skills

Responding to my physiological cues has been a game-changer. Join me in responding to yours!

Make the decision today

When you start to fidget, close your computer, stand up, and walk away…even if it’s for 60 seconds.

Notice if responding to your physiological cues makes a difference in your ability to sustain your mental and emotional energy throughout the day.