1.
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!