Hey friends
Our bodies function according to our own unique biological clock.
Understanding this clock helps you determine:
- When you're most productive;
- When to work out; and
- The best time to eat and drink
It all comes down to learning your Chronotype.
What is Chronotype?
A chronotype is your body’s natural disposition to be awake or asleep at certain times.
It’s closely related to your body’s circadian rhythm (which controls the body’s sleep-wake cycle and melatonin production), and is only influenced by genetics.
Why is it important?
We all operate differently, from different biological to different preferences, and productivity styles.
It’s important to work with your chronotype instead of against it if you want to be rested and as productive as possible.
There are 4 different chronotypes that indicate your schedule:
Bears: The most common type of chronotype, Bears need eight hours of sleep between 11 p.m. and 7 a.m.
They are most productive in the morning before having an afternoon slump around 2–4 pm.
Wolves: Wolves go to bed at midnight and wake up between 7-9am.
They are most productive at night and have two bursts of creative energy around noon and 6 p.m.
Lions: Lions are early risers and their energy levels peak before noon, before slumping in the afternoon.
Lions need an evening routine to decompress from the day and call it a night by 10pm.
Dolphins: Dolphins have sporadic sleeping habits and sleep from midnight to 6am.
They have trouble waking up in the morning, but once they get going, their productivity reaches its peak around mid-morning.
How to find your Chronotype
You can find out your chronotype and its idiosyncrasies by taking this quiz.
Once you've determined your chronotype, you will know when you're most active during the day, so you can schedule work, exercise, and eating around your most effective windows.
Enjoy your weekly dose of marginal gains!
🚀 Performance Hacks
How to ACTUALLY set goals (using 3 different methods) (7mins)
Choosing the right goal-setting method is an important step toward setting the right goals. Focusing on the process of setting goals has a significant impact on our ability to accomplish them. Here are 3 simple and effective goal-setting methods that will help you set goals that you will actually achieve.
To optimise your time, try applying the XDS Method to your tasks (2mins)
As entrepreneurs, we're always looking for ways to increase productivity and reduce our daily tasks so that we have more time for creativity or working on our business. The XDS Method helps you eliminate, delegate, and automate your most mundane tasks.
🧠 Brain Food
📚 Book: The Great Mental Models Volume 1: General Thinking Concepts. I bought this book last year after reading this blog post. The book is an extensive guide to help you think better, make fewer mistakes and get better results.
📖 Blinkist: **Elevate - Push Beyond Your Limits and Unlock Success in You and Others,** by Robert Glazer. This 15-minute Blink is divided into four core competencies that provide a wealth of actionable advice on boosting your spiritual, intellectual, physical, and emotional performance. Focusing on these areas is a guaranteed method for taking your personal and professional life to the next level.
🎞️ Video: Maximizing Productivity, Physical & Mental Health with Daily Tools. This video is packed full of useful tips to optimize your day. Dr. Andrew Huberman is an American neuroscientist who sets out science-supported tools for enhancing focus, learning, creativity, sleep, physical strength, endurance, and brain and body health.
❓❓Two Questions
Question for you: What are you focused on right now?
Question for me? Send me an email and I’ll be happy to help. If you want to have a chat to go deeper, schedule a Discovery Call.
✍🏾 Quote of the Week
“Every disadvantage can have a corresponding advantage, and vice versa. Your circumstances and unfair advantages, whether apparently positive or negative, can be double-edged swords.”
From The Unfair Advantage by Ash Ali and Hasan Kubba. Resurfaced using Readwise.
📱 Tools + Tech
💻 App: Refind. I signed up for this app about 3 months ago. Every day I receive 7 new links to articles that are tailored to my interest and make me smarter 😏 Refind curate content from 10K+ sources and you can create your own reading list, read content summaries and organize your own collections. All of this value is completely FREE!
🐦 Tweet Thread: 8 visuals that will change how your attitude.
🧐 Useful: This site lets you make a GIF from your webcam or video files.
💡 Recommendations
✏️ I use Canva to design everything from social media posts to free downloads.
📲 I use Hypefury to effortlessly create content on Twitter, Instagram, Facebook, and LinkedIn.