Our Circadian Rhythm: A Day of Wellness & Productivity What happens to our bodies during different times of the day can affect how we perform various tasks. Our circadian rhythm is the physical, mental, and behaviour changes that happen to our body throughout 24 hours, responding primarily to light and darkness in an organism’s environment. Here are some suggested activities for a typical office work day to optimize the effects of what happens throughout the day based on a usual circadian rhythm. Read the full article - https://www.envirotechoffice.com/circadian-rhythm-work-day-wellness-productivity/

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!