Environmental Design: Friction and Cues
Your environment nudges your behavior. Thaler and Sunstein’s “Nudge” shows that choice architecture matters. Two methods: perform a friction audit (make good actions easier, bad ones harder) and deploy strong cues (visual prompts for priorities). For instance, keep your task list open by default and bury social apps in a separate browser.
On-Top Energy Management and Ultradian Rhythms
It’s not only time that plays a big role in productivity; energy is also a factor. Research by Nathaniel Kleitman about ultradian rhythms suggests that people go through cycles, alternating between the time when they are the most productive and the time when they are the least. Recommended strategies include scheduling deep work when you personally have your peak focus, often mid-morning, and inserting renewal breaks—which include movement, food, and hydration—every cycle. Schwartz’s “The Power of Full Engagement” also resonates with this idea: energy, not time, is what needs to be managed for a sustainable outcome.
Arun, a software developer, kept track of his energy for a week and found out that his best concentration time was from 9:30–11:30 a.m. He set aside that time for architecture-related work instead of the stand-ups at 11:40, which he had to move, and he also included a 10-minute walk. During the afternoons, he would do code review and hold meetings that needed less cognitive intensity. In three weeks, Arun managed to reduce rework and felt less stressed by 5 p.m.
Another upgrade can be designing an energy-friendly environment—using natural light, keeping the temperature cooler, and standing intermittently. Starting your day with protein at breakfast and avoiding heavy lunches that crash your rhythm can be a good strategy. A shutdown ritual can be useful at day’s end in order to protect sleep, which in turn powers tomorrow’s focus. The end result is a consistent performance without the boom-and-bust cycles that often lead to burnout.
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