Doctor’s Insight: Learn to work with your biology, not against it.

 

Dear Andrea Csilla,

 

When I was leading a clinical research team, I noticed something curious.

My colleagues weren’t struggling because of what they were doing — they were struggling because of when they were doing it.

They were scheduling complex problem-solving tasks at 3 PM, trying to be creative during high-stress morning meetings, and pushing themselves to “power through” long afternoons. The outcome? Fatigue. Brain fog. Missed deadlines. Frustration.

As a medical doctor, I recognized the pattern immediately.
 They were fighting their brain’s natural rhythm — also known as the circadian rhythm.

🧠 What Is the Circadian Rhythm?

The circadian rhythm is your body’s internal 24-hour clock.
 It’s controlled by the suprachiasmatic nucleus (SCN) in your brain’s hypothalamus and influenced by light, sleep, and hormonal cycles (Reppert & Weaver, 2002).

This rhythm regulates not only when you feel sleepy or alert—but also when you focus best, solve problems most efficiently, and think most creatively.

In healthy adults, cognitive performance tends to follow this curve:

 

Time

Brain Function

7–9 AM

Calm focus — good for planning, journaling

9–11 AM

Peak alertness — best for analytical tasks and deep work

1–3 PM

Natural dip — lower alertness and slower reaction time

2–4 PM

Creativity rebounds — great for brainstorming or collaboration

4–6 PM

Admin & routine tasks — mental energy starts tapering

Most people unknowingly schedule their most demanding work during their least optimal brain state — especially in the post-lunch dip.

🧪 Scientific Insight

In a study published in Cognitive Brain Research, researchers found that brain activation during attention tasks significantly differs across the day (Schmidt et al., 2007). Morning-type individuals showed higher prefrontal cortex activation during the morning hours—indicating better cognitive control and decision-making.

This means your chronotype (morning person vs. night owl) can influence when you're naturally wired to do your best work. Yet many professionals ignore this and follow a rigid 9-to-5 model that suppresses peak potential.

💡 Doctor’s Tip: Sync With Your Brain’s Peak Times

Try this 3-step experiment over the next 5 days:

  1. Track your alertness every hour. Use a scale from 1 (very low) to 5 (high focus).
  2. Observe your peak hours. When are you sharpest? When does your brain feel “foggy”?
  3. Time your tasks accordingly:
  • Use your golden hours for deep work
  • Block low-energy times for meetings, admin, or even a walk

Over time, this simple alignment can increase output, reduce stress, and help you maintain energy without burnout.

🎯 Ready to Work With Your Brain Instead of Against It?

You don’t need more time.
 You need to use the time your brain actually wants to give you.

Protect your focus. Protect your health.

👉 Book a 30-minute Team Productivity & Well-Being Strategy Session  — and let’s map out your ideal work rhythm together.

 

📚 References

  • Reppert, S. M., & Weaver, D. R. (2002). Coordination of circadian timing in mammals. Nature, 418(6901), 935–941.
  • Schmidt, C., Collette, F., Cajochen, C., & Peigneux, P. (2007). A time to think: Circadian rhythms in human cognition. Cognitive Brain Research, 25(3), 757–770.

 

Have a productive day!

Andrea

  

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Andrea Csilla Szabó
Stress-free Team