<center>![](http://i.imgur.com/jYIHeAF.jpg)</center>
<br>

What do you do when you have a long **to-do list?** Probably try to check off as many tasks as possible, only allowing yourself a few breaks?
Well, studies have shown that this approach actually ***reduces*** our overall effectiveness.
**Forcing** yourself to focus for hours and hours actually makes you feel more **tired** and distracted, and keeps you working *slower* and *longer*. 
That's also why a 9 to 5 job with only *one* long lunch break is the ***wrong approach!***

## The solution based on science: Work in Intervals! 
The solution seems to be so easy, but yet incredibly effective: working in ***intervals*** with regular, scheduled ***breaks*** keeps you refreshed and revives creativity and inspiration. 

<center>![img](https://blog.hrcloud.com/hubfs/07.21.15.gif)</center>

<br>

## Circadian Rhythm
Most of you are probably with our ***circadian rhythm***, our **sleep-wake cycles** and the different **phases of sleep.** 
Every night, we go through different stages of sleep (from light sleep, to deep sleep, and finally the REM stage where we dream). These stages repeat over and over again in a cycle, until we wake up.
### But did you know that these phases don't only apply to our *sleep*, but also when we're *AWAKE?*

<center>![](http://i.imgur.com/OutkcGE.jpg)</center>
<br>

## Ultradian Rhythm
The ***Ultradian Rhythm*** is our **brain-wave frequency cycle**, an **inner body clock** during the times we are awake. 
This rhythm follows a ***90-120 minute cycle***, which repeats over and over during the day.
### So to use this knowledge to your advantage, plan your work in 90-minute sessions with following 20-minute breaks!
This is sometimes also nicknamed the ***90/20 rule.***
Studies have shown that people who divide their work in several **90-minute sessions with breaks** in between do not only get more work done, but also feel more **energized** and **motivated** at the end of the day. 

<center>![](http://i.imgur.com/NGSky21.png)</center>
<br>

## Tips to execute the 90/20 rule
- ***Prepare*** for your intense 90 minute session. Get a glass of **water**, make sure you aren't hungry or feeling any other *discomfort*, and sit down comfortably. 
- ***Cancel out distractions!*** Set your phone to **silent**, close the door, and close all other windows/applications on your computer.
- **If you do get distracted** during the 90 minutes: count down how much longer you need to work until your break, and imagine how you will ***treat yourself*** after this session (for example by having a snack or going for a quick walk outside).
- If 90 minutes of concentration are **too long** for you, try 45 minutes, a 10 minute break, and then again 45 minutes and a break. Or try the Pomodoro method below.

https://www.youtube.com/watch?v=lHfjvYzr-3g

<br>

## The 'Pomodoro' Method



*Doesn't Pomodoro mean "Tomato" in Italian?!*   Yes it does!

The so-called Pomodoro Method was created by ***Francesco Cirillo*** in the 1980's. It got its name because Cirillo was using a ***tomato-shaped kitchen time*** while developing this method!
First, you **outline a to-do list** of all the tasks you want to accomplish that day. 
#### Then you divide the work in smaller sections of 25 minute work intervals. (These are the "*pomodoros*".)

<div class="pull-left">

<center>![](http://i.imgur.com/6XBU2xA.jpg)</center>

</div>

#### After each successful pomodoro, you get a **5 minute break**, and **after 4 completed pomodoros** you can have a ***15-20 minute break.*** 
Since 3-4 pomodoros also make up **one** ultradian cycle, this is kind of in sync with your natural body clock. 
It's a great alternative for people who either can't or don't have the time to *focus* on 90 minute sessions.  Also, these shorter sessions tend to keep people ***more motivated*** - because even if you get distracted during your pomodoro, looking at the clock and knowing that you will have a short break relatively soon will keep you going. 

<center>![](http://i.imgur.com/wxPIVOG.png)</center>
<br>

### <center>How do you make sure to stay productive during the day? Do you have any other tips or methods to share? Leave a comment below! </center>



<br>
<br>

<center>*Images: [1](https://cdn2.hubspot.net/hubfs/2249672/Imported_Blog_Media/mindfulness_productivity_feature-1024x512.jpg), [2](https://media.licdn.com/mpr/mpr/p/8/005/069/02c/2ab59b4.jpg), [3](https://blog.hrcloud.com/hubfs/07.21.15.gif?t=1496250997952), [4](https://dw8stlw9qt0iz.cloudfront.net/1ChPadJgGFghbqirBGE0GkHa_7A=/fit-in/500x500/filters:format(jpeg):quality(75)/curiosity-data.s3.amazonaws.com/images/content/meme/standard/2a4fd6da-b4bb-4f52-8ba2-d440f58eebf0.png), [5](https://curiosity.com/topics/for-better-productivity-work-in-90-minute-spurts-curiosity/), Sources: [1](http://lateralaction.com/articles/productivity-ultradian-rhythms/), [2](http://www.smartertime.com/pomodoro-ultradian/), [3](https://www.fastcompany.com/3013188/why-you-need-to-unplug-every-90-minutes), [4](http://www.huffingtonpost.com/tony-schwartz/work-life-balance-the-90_b_578671.html), [5](https://hbr.org/2011/01/the-most-important-practice-i), [6](https://curiosity.com/topics/the-pomodoro-technique-is-the-productivity-hack-designed-to-halt-procrastination-curiosity/)*</center>


<p><hr><br>
<center><p><a href="http://steemit.promo">Want to get featured on my blog? Register for Steemit Promo</a></p></center>
<center><a href="https://www.instagram.com/sirtonywinchester/">- Instagram -</a></p></center>
<center><p><a href="https://www.facebook.com/groups/397766613731804/">- Steemit FB Group -&nbsp;</a></p></center>

<center><a href="https://steemit.com/@sirwinchester"><img src="https://media.giphy.com/media/26xBKipQZYbBFWbJe/giphy.gif
"/></a></center>
<center><p><em><strong>© Sirwinchester</strong></em></p></center>
<p><br></p>