That means your prime time is the time when you are the most productive in accomplishing your tasks or have the greatest potential to be productive.<\/p>\n\n\n\n
The author Sam Carpenter described the biological prime time method in his book Work the System<\/em><\/a>. According to Carpenter, the gist of the method is to work smart, instead of hard<\/strong>, and the method is aimed at boosting self-development. <\/p>\n\n\n\n This book was originally published in 2008. In the meantime, the term gained popularity, as well as new layers and depths of meaning, especially in psychology.<\/p>\n\n\n\n Another notion important for understanding biological prime time is the Circadian rhythm<\/a> \u2014 the physical, mental, and behavioral changes we undergo within 24 hours. <\/p>\n\n\n\n Our minds and our bodies go through various stages during that period, so it is crucial to learn how our specific internal clocks function \u2014 in order to be the best version of ourselves. <\/p>\n\n\n\n There are two types of people in the world \u2014 morning larks<\/a> and night owls<\/a>.<\/p>\n\n\n\n There\u2019s no doubt I fit into the latter category. My whole life, I\u2019ve been struggling with getting up early or not snoozing the alarm. I\u2019ve never enjoyed having to do important tasks in the morning. <\/p>\n\n\n\n For example, if I had to take an exam before 9 a.m., I\u2019d often sleep in the evening and then stay up the whole night. With a little help from my power naps, it all seemed to work out fine at the end of the day. <\/p>\n\n\n\n But, then I got my first real job, and it included early morning meetings. Some other adult responsibilities came along as well \u2014 I had to occasionally visit the bank or run an errand before work, as after my work hours, these facilities would be closed. <\/p>\n\n\n\n Bear in mind, I\u2019m not saying I couldn\u2019t do it<\/em> \u2014 it was more about lacking the energy and motivation to do it. At such moments, coffee was my best friend.<\/p>\n\n\n\n Even though I could always adapt to the circumstances, the truth is \u2014 I\u2019m simply not a morning person and will never be. But, once I started tracking my internal clock, I started realizing \u2014 it\u2019s much more complex than that. <\/p>\n\n\n\n I\u2019ve also checked with multiple morning larks \u2014 turns out, it works the same the other way around. Just as getting up early is a form of torture for me, staying up late is a nightmare for my morning lark friends and colleagues.<\/p>\n\n\n\n But the good news is there is a hack to it all<\/strong> \u2014 figuring your biological prime time allows you to work on your own clock by understanding your peak hours. That\u2019s why I decided to try this technique.<\/p>\n\n\n\n The first thing you have to know about calculating your biological prime time is that you must commit to this<\/strong> <\/em><\/strong>experiment for at least 3 weeks<\/strong>. I’ll explain why in a bit.<\/p>\n\n\n\n The second thing is \u2014 calculating your biological prime time likely won\u2019t be a problem, because it is as fun as it is beneficial. <\/p>\n\n\n\n Finally, your prime time is something that you already instinctively know and feel \u2014 you just need to add the tracking and charting part.<\/p>\n\n\n\n Okay, so what\u2019s the practical part<\/strong>? Here\u2019s how to calculate your prime time:<\/p>\n\n\n\n This is the method I used to track my biological prime time.<\/p>\n\n\n\n Most of us have an already developed routine and specific tasks we ought to complete on a daily, weekly, or monthly basis. <\/p>\n\n\n\n Get Clockify by CAKE.com FREE\u00a0<\/a><\/p>\n\n\n\n Here\u2019s what my typical routine looks like, in terms of a workday. As you can see, I usually get most of my tasks done after 12 p.m. Also, you may notice that I always make room for a small break and a lunch break to maintain productivity.\u00a0<\/p>\n\n\n\n However, having a steady routine doesn\u2019t mean that there’s no room for improvement<\/strong> \u2014 you can trust me on this one. <\/p>\n\n\n\n Or even better, don\u2019t take my word for it \u2014 check it out yourself instead.<\/p>\n\n\n\n Daily tracking is an amazing way to compare your performance levels in different parts of the day. <\/p>\n\n\n\n But, just remember this \u2014 it\u2019s all about finding the right part of the day to complete a specific task<\/strong>. And, by \u201cright\u201d, I mean \u2014 right for you<\/em> specifically.<\/p>\n\n\n So, I time tracked my activities and charted the 3 above-mentioned levels over the period of 3 weeks. <\/p>\n\n\n\n For hassle-free time tracking, I used the time tracking software Clockify<\/a>. <\/p>\n\n\n In Clockify by CAKE.com<\/a>, you can either manually enter the time in your timesheet<\/a> after completing a task, or track it in real-time using the Clockify timer<\/a> \u2014 whatever option works better for you.<\/p>\n\n\n\n Clockify\u2019s calendar view<\/a> will help you: <\/p>\n\n\n\n Try Clockify today<\/a><\/p>\n\n\n\n As for charting my energy, motivation, and productivity levels \u2014 I simply used Google Sheets. If you have any other solution in mind, a planner or something else, that will also do the job. <\/p>\n\n\n\n What matters is that you record your levels on a 1 to 10 scale<\/strong>. <\/p>\n\n\n\n The ease with which you\u2019ll be able to collect the data will help you get the most precise results.<\/p>\n\n\n\n Once I picked the tools that will help me define my biological prime time, I created a simple division to differentiate between the:<\/p>\n\n\n\n It is important to mention that you must dedicate specific hours to these sections of the day to be able to combine the data with the following step \u2014 charting your hourly levels of energy, motivation, and productivity. <\/p>\n\n\n\n For example, morning for me usually starts around 9 a.m., but I know a lot of people whose mornings start at 7 a.m. or even earlier.<\/p>\n\n\n You can see my example from the third day of this experiment in the picture above. Some of the results didn\u2019t make sense to me \u2014 but it was due to this being the first week. <\/p>\n\n\n\n Here are several things that I found really interesting:<\/p>\n\n\n\n As I\u2019ve mentioned, I tracked all this for 3 weeks. But there\u2019s a catch \u2014 each week has a specific function. During the first week, I had to avoid any stimulants, including caffeine.<\/p>\n\n\n\n So don\u2019t worry if you find yourself in a similar situation, it\u2019s just your body adapting to a little different lifestyle.<\/p>\n\n\n\n Now let\u2019s get into more detail about each week and its functions.<\/p>\n\n\n\n As I\u2019ve already mentioned, there are parts of the day when coffee is my best friend. However, all stimulants, boosters, and depressants can significantly impact our internal clocks.<\/p>\n\n\n\n Consequently, I had to say goodbye to all such products in week 1 to understand my natural energy levels. <\/p>\n\n\n\n This means that, during the first week, you ought to learn a thing or two about how your energy levels vary without any caffeine, alcohol, or any other stimulants<\/strong>. <\/p>\n\n\n\n For best results, you should try to have a balanced and healthy diet, eat regularly, and stay properly hydrated.<\/p>\n\n\n\n After all, the latest productivity statistics<\/a> indicate that adequate nutrition by itself boosts productivity levels by a stunning 25% \u2014 so you must pay attention to this as well. <\/p>\n\n\n\n I know life can be hectic, but, if you tend to skip a meal or not drink enough water \u2014 set a reminder.<\/p>\n\n\n\n This is the only way to start noticing your actual, natural energy levels.<\/p>\n\n\n\n So, I must admit \u2014 during the first couple of days, I found myself being actually nervous and more agitated than I usually am. <\/p>\n\n\n\n This was most likely due to the abrupt caffeine intake cutback. <\/p>\n\n\n\n One of the most important things I\u2019ve learned about caffeine is that it was much more about the ritual itself than it was about the direct effect of caffeine on my body. So, when I switched to making myself a nice cup of tea instead, my brain soon started perceiving it in almost the same way as coffee. <\/p>\n\n\n\n Since I was caffeine-free, I noticed some changes in the 3 levels I was tracking. As I mentioned after my example, if you\u2019re also passionate about coffee, sometimes those levels will abruptly change during the day, as your body is adapting. <\/p>\n\n\n\n My energy levels suddenly started rotating between peaks and dips, as I didn\u2019t have my favorite booster. After 9 p.m., I noticed both my focus and motivation were significantly lower than before the experiment.<\/p>\n\n\n\n Also, I realized how high my focus was in the morning, which I\u2019d never noticed before, most likely because I would be focused on my lack of energy. And right after 12 p.m., I would have a sudden drop in my focus, while my energy would reach its peak. <\/p>\n\n\n\n Interestingly, during the first week, my motivation would reach the highest point and a score of 10 only after 6 p.m., along with my focus and energy, who\u2019d both score an 8. <\/p>\n\n\n\n Having no stimulants also meant going to bed earlier, so even though I rarely finish my day before 2 a.m., during this week, I\u2019d have sudden drops in all 3 levels and fall asleep before 1 a.m. (one day even before midnight.)<\/p>\n\n\n\n So, when you\u2019ve spent a full week without caffeine and other stimulants, you need to pay attention to how your mind and body work<\/strong>. <\/p>\n\n\n\n At this point, you\u2019ll start noticing how your physical, mental, and behavioral changes differ, compared to the days when you\u2019ve \u201ccorrupted\u201d your organism with stimulants or depressants. <\/p>\n\n\n\n And, this week, it\u2019s all about understanding what comes naturally to you.<\/p>\n\n\n\n Let me explain what I mean by this and provide a couple of examples. <\/p>\n\n\n\n First things first \u2014 how much sleep is optimal for your best performance during the day? <\/p>\n\n\n\n Here are some ideas that I\u2019ve tried, and suggest you do too:<\/p>\n\n\n\n The whole point is to just try to fall asleep and wake up naturally, to monitor and answer the following questions: <\/p>\n\n\n\n You may be surprised, as I was, by what you find out. For example, I realized I was oversleeping, even though I was only trying to follow experts\u2019 advice and have a good night\u2019s sleep of 8 hours whenever I can. <\/p>\n\n\n\n Even though I am a night owl, life without coffee resulted in getting to bed earlier. <\/p>\n\n\n\n So, by the end of the second week \u2014 it turned out that I can wake up completely naturally after 6.5 hours only. That said, for me, this also means having a power nap sometimes in the afternoon is a must.<\/p>\n\n\n\n Here\u2019s what else I discovered during the second week of my experiment.<\/p>\n\n\n\n I\u2019ve already mentioned the morning I woke up naturally, with less than 8 hours of sleep \u2014 I was stunned by how good I felt that day. <\/p>\n\n\n\n I was also feeling:<\/p>\n\n\n\n That\u2019s when I knew I was really on the right track. <\/p>\n\n\n\n I found out that being a night owl doesn\u2019t mean my energy peaks only after 2 p.m. (something I\u2019ve previously been convinced about), but rather that I have several energy peaks during the day. <\/p>\n\n\n\n So, for me, the peaks happen around:<\/p>\n\n\n\n So, believe it or not, understanding when my brain is operating at its peak performance has helped me break a prejudice I had about myself.<\/p>\n\n\n\n In the third week, you will have already clearly noticed some benefits, and your mind will be clearer. <\/p>\n\n\n\n That\u2019s the perfect time to step up the game and start logging your energy, motivation, and focus levels every single hour<\/strong> you\u2019re awake.<\/p>\n\n\n\n That\u2019s exactly what I did, for each hour of the day. <\/p>\n\n\n\n Here\u2019s an example of my 4th day in week three.<\/p>\n\n\n Your chart will basically look the same, including your energy, focus, and motivation on a 1 to 10 scale. However, gathering more data will ensure that you are actually identifying your peak hours accurately and precisely to the hour, instead of only for different sections of the day.<\/p>\n\n\n\n Additionally, at this point, you\u2019re already a pro at tracking your productivity levels, you\u2019ve developed some healthy habits, and I swear \u2014 you\u2019ll want to continue improving.<\/p>\n\n\n\n To boost your motivation to do the same, I\u2019m sharing a variation of the template I\u2019ve created and used \u2014 you can download and use it yourself.<\/p>\n\n\n\n \ud83d\udd3d Template for tracking your biological prime time<\/a> <\/p>\n\n\n\n At this point, I was actually eager to step up my game. I wanted to get to know the exact equation that will solve all my problems.<\/p>\n\n\n\n The truth is \u2014 there is no such thing as a perfect equation, and the levels can vary based on external factors as well, such as bad weather. <\/p>\n\n\n\n I finally understood that being a night owl doesn\u2019t necessarily mean I can\u2019t be productive during the first part of the day. Once I separated the 3 categories, I realized that even when my energy is low, my focus can be at its peak. <\/p>\n\n\n\n Usually, if my energy was low, I would opt for a break, or do a low-priority task. Finding out when my focus is really high at the same time has shifted my perception of such periods. I tried completing some of the most important tasks during these times, and guess what? I accomplished those tasks more efficiently and in less time. <\/p>\n\n\n\n Once again, I was stunned. I couldn\u2019t believe I was wasting all that high-focus time on my breaks, or doing chores.<\/p>\n\n\n\n The one thing that was definitely clear during week 3 was \u2014 I had completely understood tracking these 3 weeks will be only a part of the process of self-improvement. I can clearly remember the moment when it all started to fall into place, and truly make sense.<\/p>\n\n\n\n I can\u2019t emphasize it enough \u2014 try it out and let your own jigsaw fall into place. The \u201csacrifices\u201d are \u2014 and this is an understatement \u2014 completely worth it.<\/p>\n\n\n\n Once we are fully aware of our own physical, mental, and behavioral changes <\/strong>throughout the day, we get to improve our overall productivity. <\/p>\n\n\n\n That\u2019s because we can then schedule our most important and high-leverage activities and tasks for our peak productivity hours \u2014 i.e. our biological prime time<\/strong>. <\/p>\n\n\n\n Here are the 3 crucial benefits<\/strong> I\u2019ve noticed after calculating my biological prime time.<\/p>\n\n\n\n Your daily productivity levels are directly related to the quality of your life, especially in regard to work-life balance. People are not meant to be productive all the time, and it is perfectly fine that we\u2019re sometimes struggling with our tasks, even the simple ones.<\/p>\n\n\n\n Finding your prime time means identifying energy peaks<\/strong> in your day and, moreover, using those peaks to get the most important work done resulting in high productivity. <\/p>\n\n\n\n Outside your peak hours, when you\u2019re not feeling as energized, you can do smaller, mundane, and routine tasks that don\u2019t require high focus. <\/p>\n\n\n\n Furthermore, you can schedule your breaks for periods of energy dips.<\/p>\n\n\n\n \ud83d\udca1 Clockify pro tip<\/strong><\/p>\n\n\n\n Want to find out more ways to improve your productivity levels? Check out this guide:<\/p>\n\n\n\n Once you\u2019ve identified said peaks, you will be able to improve your daily routine. Being properly motivated to achieve your goals can make all the difference. <\/p>\n\n\n\n Having the motivation to do something is closely tied with better focus when performing a task<\/strong>, so, apart from being more productive, you\u2019ll also be more efficient. <\/p>\n\n\n\n There are 2 main types of motivation \u2014 intrinsic and extrinsic<\/strong> \u2014 and by finding your biological prime time, you will be able to increase both. <\/p>\n\n\n\n Intrinsic motivation is related to our internal satisfaction \u2014 engagement in an activity or behavior because we find it rewarding. So, once you are more productive and know how to adequately schedule all your daily activities, this type of motivation inspires you to complete said activities.<\/p>\n\n\n\n On the other hand, extrinsic motivation is when you are motivated to engage in an activity or behavior because of an external reward, or because you want to avoid punishment. Once you align your prime time with your most important activities, the results will be visible. <\/p>\n\n\n\n For example, you\u2019ll perform better at work and have an easier time getting the housework done.<\/p>\n\n\n\n \ud83d\udca1 Clockify pro tip<\/strong><\/p>\n\n\n\n If you\u2019re interested in learning more about motivation, check out our in-depth guide on the topic:<\/p>\n\n\n\n I\u2019m pretty sure we all know the awful feeling when you catch yourself procrastinating \u2014 avoiding certain tasks you find unpleasant, scrolling through social media feeds when you\u2019re supposed to be working, etc. These (in)actions can lead to developing a negative self-image, feelings of unworthiness, and overall, lower self-esteem. <\/p>\n\n\n\n The good news is \u2014 it works the same way the other way around. <\/p>\n\n\n\n Productive, positive, constructive, and confident actions and behavior lead to satisfying results, improved mental health, and higher self-esteem<\/strong>.<\/p>\n\n\n\n Therefore, by improving your overall performance, finding your biological prime time also improves your self-esteem.<\/p>\n\n\n\n \ud83d\udca1 Clockify pro tip<\/strong><\/p>\n\n\n\n If you\u2019ve ever struggled with procrastination and want to find a solution, this guide is a must-read:<\/p>\n\n\n\n I want to share some additional tips and tricks I\u2019ve picked up during the course of these 3 weeks. <\/p>\n\n\n\n It goes without saying that you won\u2019t always be able to use them<\/strong> \u2014 but still, have them in mind and try them out if or whenever you can. <\/p>\n\n\n\n For me, all these worked and gave me an additional nudge in the right direction.<\/p>\n\n\n\n This one is quite easy, and I think it really makes sense:<\/p>\n\n\n\nWhy I decided to calculate my biological prime time<\/h3>\n\n\n\n
4 Steps to calculating your biological prime time<\/h2>\n\n\n\n
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![\"My](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2022\/09\/My-Clockify-time-track-results-min-1190x630.png\")
![\"biological-prime-time\"](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2022\/09\/biological-prime-time-1.png\")
<\/figure>\n<\/div>\n\n\nHow I tracked and calculated my biological prime time<\/h2>\n\n\n\n
![\"How](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2022\/09\/How-I-tracked-my-time-Clockify-1200x625.png\")
<\/figure>\n<\/div>\n\n\n\n
How charting my biological prime time looked like<\/h2>\n\n\n\n
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![\"Biological](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2022\/09\/Biological-Prime-Time-Daily-Sect.png\")
<\/figure>\n<\/div>\n\n\n\n
Week #1 Learning how you function without any stimulants<\/h3>\n\n\n\n
Observations during week #1<\/h4>\n\n\n\n
Week #2 Let your natural rhythm define you<\/h3>\n\n\n\n
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Observations during week #2<\/h3>\n\n\n\n
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Week #3 Start logging your energy levels every hour<\/h3>\n\n\n\n
![\"My](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2022\/09\/My-BPT-chart-min-1200x628.png\")
<\/figure>\n<\/div>\n\n\nObservations during week #3<\/h3>\n\n\n\n
Benefits of identifying your biological prime time <\/h2>\n\n\n\n
#1: Increased productivity<\/h3>\n\n\n\n
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#2: Higher motivation<\/h3>\n\n\n\n
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#3: Better self-image<\/h3>\n\n\n\n
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Additional tips and tricks for making the most of your peak time <\/h2>\n\n\n\n
Tip #1 Tune out distractions<\/h3>\n\n\n\n