A.M. 6:00 9:00 10:00 3:00 5:00 6:00 7:00 9:00 Noon Sharpest rise in blood pressure Melatonin secretion stops High alertness Best coordination Fastest reaction time Greatest cardiovascular efficiency and muscle strength Highest blood pressure Highest body temperature References: https://hbr.org/2015/01/the-ideal-work-schedule-as- determined-by-circadian-rhythms https://www.buildinggreen.com/primer/circadian- rhythm-and-role-lighting http://thenextweb.com/lifehacks/2014/02/24/use- bodys-circadian-rhythm-recipe-productivity/#gref 7:00 8:00 11:00 1:00 2:00 4:00 8:00 PRODUCTiViTY + WELLNESS Circadian Rhythm | The Workday Work on a tough solution, think of new innovative ways to do something, or work on creative projects Fatigue can improve CREATIVITY Melatonin secretion starts Highest testosterone secretion • Go to bed approximately at the same time every night A good night sleep helps us FOCUS • Keep a notepad beside your bed in case you wake up with a creative thought Take time to RELAX • Eat dinner with the family • Yoga, Walk, Stretch… • Leave work at work • Hang out with friends Challenge your body! WORK-OUT Combine a business meeting with an activity - cycling, golf, squash, or the gym. When you need to think fast SCHEDULE MEETINGS • Plan an important business meeting • Make sales calls • Do a Presentation • Brainstorming sessions with co-workers Push through The Distraction Dip ‘LIGHT’ ACTIVITIES • Social Media - online networking • Out of the Office Errands • Light Stretching • Organize desk • File Paperwork • Relationship building meetings TASKS THAT REQUIRE FOCUS Get down to business! Schedule Research shows that your brain’s capacity is at its highest in the hours before lunch • Accounting paperwork • Put together a proposal • Write a speech • Prepare a presentation • Study for an exam • Strategic planning - data analysis Getting the Day Started DECISION MAKING • Check emails - delete, respond, or file. • Mind is fresh for making important decisions Throughout the day Drink Water Eat Healthy Wake up Gently MORNING ROUTINE • Body stretching • Meditation • Healthy Breakfast P.M. Envirotech Office Systems www.envirotechoffice.com Infographic designed by www.lauradunkley.com September 2016 Note: This is a common circadian rhythm, but everyone is unique. Find what works best for you!