It’s not food coma, it’s you

“I just need more discipline or coffee to power through this post-lunch slump!”

I was convinced. At least, until I realised it’s not food coma stopping me from focusing at work — it’s choosing to tackle the wrong task at the wrong time.

A few months ago, I discovered our body follows a natural energy cycle, driven by our circadian rhythm which influences our focus, creativity, and mood. Ignoring this cycle often leads to wasted time, frustration, and burnout.

After I stopped overlooking my energy cycle and began matching tasks according to my energy levels, I realised I got more things done.

That in turn made me feel better about myself and improved my mental health, which is especially essential to functioning well in a remote job like mine.

It was a simple but life-changing switch, so I wanted more people to know how understanding our bodies’ energy rhythms can transform our productivity.

Energy cycles and why ignoring them hurts productivity

Our bodies have natural energy cycles influenced by an internal clock, AKA our circadian rhythm. These 24-hour cycles control multiple cognitive functions from paying attention to learning new skills.

Most of us experience high energy in our cycles mid-morning, a dip in the early afternoon, and a smaller peak later in the day.

We are meant to work with our body’s biology by aligning tasks with these fluctuations. For instance, our high-energy hours are ideal for creative or deep-focus work, while low-energy periods are better suited for administrative or repetitive tasks (Harvard Business Review).

On the other hand, brushing aside these cycles can be costly. Research shows that working against our natural rhythms leads to frustration, errors, and reduced performance.

For example, pushing through a brainstorming session during an afternoon trough is counterproductive. Churning out ideas becomes much more challenging, wasting time and leading to poor-quality work.

These discouraging results will contribute to chronic fatigue and burnout if you misinterpret your body’s natural functions as your incompetence.

Or, consider this personal anecdote, which used to be a frequent one for me: I felt sluggish in the afternoon, but instead of tackling lighter tasks, I pushed myself to complete a complex project that took twice as long and produced subpar results.

I thought I wasn’t good at doing what I did or had lesser motivation or ambition than my peers. It turns out this isn’t a lack of willpower; it’s simply biology at work.

How to work with your energy cycle

Well then, how did I turn things around? It started with paying attention to when my focus is sharpest, versus when I feel like I’m running on fumes. I then matched my tasks according to each period of my energy cycle. Here’s a breakdown of how you can do it too:

1. High-Energy Hours: Dive Into Your Most Challenging Work

Our high-energy periods — typically mid-morning for most people — are perfect for tackling deep-focus tasks. This is when our brains are primed to solve complex problems, create something new, or analyse intricate data.

What I did: A few months ago, I shifted writing articles from the late afternoon to during these high-energy hours. The difference in both speed and quality was remarkable. I also finish the most difficult tasks, like brainstorming marketing campaign ideas, first thing in the morning. Even though it might not be particularly enjoyable, I find there’s less resistance to doing these difficult tasks earlier than later in the day.

2. Mid-Energy Hours: Time for Collaboration and Routine Tasks

As our energy starts to wane, this is our sweet spot for moderately demanding tasks. Think team meetings, replying to emails, or completing routine processes. These activities don’t require as much focus but still keep you productive.

What I did: I now reply to emails and tackle routine follow-ups after lunch. It’s a manageable way to stay on track without overloading myself during these mid-energy hours. Thankfully, my team meetings are already scheduled for the afternoon, so I lean into them instead of trying to pile myself up with more tasks that can wait.

3. Low-Energy Hours: Tackle the Easy Stuff

When the dreaded afternoon slump hits, I find it’s better to work with it. We can save this time for light, repetitive tasks like data entry, organising our workspace or creating tomorrow’s to-do list.

What I did: I now use this time to declutter my desk, rearrange my digital files, or plan for the next day’s priorities. These tasks don’t require deep focus but still set me up for a more productive tomorrow.

Here’s a schedule of my typical day to give you a better idea:

• 10 AM — 1 PM (High Energy): Plan and work on creative projects or high-focus tasks.
• 2 PM — 4 PM (Mid Energy): Respond to emails, hold meetings, or any other routine processes.
• 4 PM — 6 PM (Low Energy): Wrap up with admin tasks, light planning, or organising.
• 6 PM — 7 PM (Peak in energy again): Work on side projects like writing and more project planning

The biggest benefit of working smart, not hard

Fundamentally, it’s not about squeezing more hours into your day but making the hours you already have count.

When I started listening to my body’s natural rhythm, my productivity soared but the biggest impact was a healthier work mindset. Instead of beating myself up over what I cannot control (my body’s natural biology), I accepted my limitations and worked with what I had.

I acknowledge that not everyone has the same privilege of a relatively flexible schedule as mine. But I still encourage you to make accommodations for your energy cycle where possible.

There’s no harm in explaining that you’d like to commit morning hours to individual deep work and asking if your teams could meet during the afternoons instead.

Regardless, you can always start small: track your energy levels over a week, identify your peaks and slumps, and match your tasks accordingly. Gradually adjust your schedule and see what works best for you.

By working with your natural energy cycles rather than against them, you’ll accomplish more and feel better doing it. So, why not give it a shot? Your productivity and peace of mind might thank you for it.