How to stop fighting your energy dips and start working with your natural rhythm. Most burnout doesn’t come from overwork. It comes from mistiming the effort.

You’re sharp at 9 a.m. and useless by 11. One day you coast through a project. The next, you stare blankly at the screen.

It’s not laziness. And it’s not your mindset.

It’s your rhythm.

Every 90 to 120 minutes, your body cycles through what’s called an ultradian rhythm — a natural rise and fall in alertness, focus, and stamina.

Ignore it, and the work turns to sludge.

Work with it, and your output climbs, even when you’re doing less.

Special forces use this. So do elite athletes, veteran founders, and quietly effective CEOs.

They don’t just work hard.

They ride the rhythm.

Why You Feel Foggy at 2 p.m.

Ultradian rhythms aren’t soft science. They’re physiological cycles — as real as a heartbeat.

Here’s what they look like:

You get a wave of clarity.

Then a slump.

A creative surge.

Then mental fog.

Push through the dip, and you start snapping at emails, fumbling decisions, or rereading the same line four times.

But pause. Even briefly. So, your mind resets.

You don’t need more time.

You need timing.

Case Study: The Operator Who Paced Himself

During elite military testing, one candidate stood out. Not the fittest. Not the fastest.

But the most self-regulated.

He drank water when others forgot.

Breathed deeply between tasks.

Paused every 90 minutes for 30 seconds of stillness.

Others powered through.

He surfed the wave.

He made the cut. They didn’t.

It wasn’t grit. It was rhythm awareness.

What the Dip Looks Like in Real Life

Watch for these signs. They aren’t failures. They’re feedback:

You zone out mid-task

You keep switching tabs

You feel oddly tense or low-level irritable

You reach for caffeine or your phone

You can’t seem to start the next thing

That’s not your brain being lazy. It’s your system whispering: recover now, or crash later.

Rhythm Beats Routine

Forget forcing 9–5 structure. Instead, aim for windows of focus:

90 minutes of deep work

15–20 minutes of reset

Repeat

One founder I coach takes three focus windows per day. That’s it.

And he outperforms his peers.

Because rhythm isn’t about doing more.

It’s about doing right. At the right time.

Frequently Asked Questions

Q: Isn’t this just another productivity hack?

Not quite. This isn’t about squeezing more in, it’s about aligning your work with how your body and brain naturally perform. It’s a pattern, not a gimmick.

Q: What if I can’t control my schedule?

Even micro-pauses help. A slow breath. A walk to refill your glass. Not everything has to be blocked out. Think responsiveness, not rigidity.

Q: Is this backed by science?

Yes. Ultradian rhythms have been documented for decades in neuroscience and chronobiology. Most people just don’t get taught how to work with them.

Q: Can this help with burnout or brain fog?

Absolutely. Many clients find that rhythm awareness lowers anxiety, improves mood, and helps them regain a sense of control — without needing a full life overhaul.

Start mapping your rhythm.

Track your peak windows. Insert recovery. Honour the dip.

Your body already knows the rhythm. Isn't it time your diary caught up?

✅ Download the [free rhythm tracking worksheet here.

✅ Read the FAQ above if you're unsure where to start

✅ Reclaim your edge without burning the engine

And remember, the best sailors don’t fight the tide.

They wait. They trim.

Then they move with the wind.

Download my free Ultradian Rhythm Tool Here.