The 90/20 rule is a time management technique that breaks down work into intervals of 90 minutes, separated by 20-minute breaks.
This method embraces the idea that our productivity decreases over time. Therefore, taking satisfying breaks can help us maintain focus and concentration.
But what’s the science behind the 90/20 rule? How can entrepreneurs use it to boost their productivity? This article dives into these specifics, so keep reading!
The Science Behind the 90/20 Rule
The reason why experts recommend the 90/20 rule is inspired by an existing pattern in the human body. Here’s how they lay down their debate:
Our productivity is affected by the ultradian rhythm. The ultradian rhythm is a natural cycle of alertness and fatigue that occurs every 90 to 120 minutes.
This rhythm is most noticeable during sleep when we cycle between non-REM and REM sleep. However, it’s also present during wakefulness, yet in a more subtle way.
The waking ultradian rhythm is known as the Basic Rest-Activity Cycle (BRAC). The BRAC consists of two phases: the alert phase and the rest phase. During the alert phase, we’re more focused and productive.
On the other hand, we tend to be more relaxed and creative in the rest phase.
Using the BRAC for Increased Productivity
The best way to take advantage of the BRAC is to work for 90 to 120 minutes, followed by a short break.
This balanced pattern will allow you to stay focused and productive during the alert phase. Then, you can recharge and return to your work refreshed after you emerge from the rest phase.
Remember that the BRAC isn’t the same for everyone. Some people may find they’re more productive in shorter or longer intervals.
For that reason, you should experiment with durations of work and rest to find the pattern that works best for you.
How to Stay Focused During the 90-Minute Work Phase?
It’s not easy, especially if you’re someone who tends to struggle with distractions. But it’s possible!
Here are a few tips to help you stay focused during your next 90-minute work phase:
- Prioritize tasks that you’re motivated to work on. If you’re not interested in what you’re doing, it’ll be easy to lose focus.
- Set a timer for 90 minutes. This will help you avoid getting sidetracked.
- Find a quiet place to work to limit interruptions and distractions.
- Reward yourself for staying on track. This could be anything from treating yourself to a small snack to making fun future plans with friends.
- Don’t be afraid to take a longer break if you need it. Start with a 30-minute break and gradually decrease the duration over a period of time.
- It takes time to learn how to focus for long periods. So, be patient, and don’t get discouraged if you don’t get it right away.
How to Best Spend the 20-Minute Rest Phase?
So, you’ve just finished your 90-minute work phase. Now it’s time for your 20-minute rest phase!
- Get up and move around: Take a walk, do some stretches, or get up and dance around your room. Getting your blood flowing will help you feel refreshed and ready to focus again.
- Take a few deep breaths: You can try some simple breathing exercises to calm your body and mind and relieve stress.
- Listen to some music: According to research, music can improve your mood since it propels the brain to produce more dopamine.
- Meditate or do some yoga: These activities can reduce stress and improve focus.
- Take a nap: If you’re feeling tired, a satisfying nap may help you recharge. Just make sure it’s not too long, or you’ll go over your 20-minute break!
- Do something creative: This could be anything from drawing to writing to playing an instrument.
- Chat with a friend or family member: Talking to someone you care about takes your mind off of work.
What Are Some Benefits of the 90/20 Rule?
By giving your body sufficient time for rest after staying concentrated for 90 minutes, you’ll glean many benefits, including:
- Increased productivity
- Reduced stress
- Improved focus and concentration
- Increased creativity
- Better decision-making
- Improved overall well-being
What Are Some Drawbacks to the 90/20 Rule?
Yet, because nothing is perfect, entrepreneurs who tried this rule faced a set of challenges. These drawbacks can be summed up in the following points:
- Not a one-size-fits-all solution: Some people find that they’re more productive working for longer or shorter intervals.
- Can be difficult to stick to: It takes time and self-discipline to get into the habit of working for 90 minutes followed by a 20-minute section.
- Not suitable for all tasks: If you’re in the middle of a creative or problem-solving task, it can be difficult to take a break and come back to it later.
- More challenging with interruptions: Being interrupted by phone calls, emails, or other people makes it tough to get into a rhythm and stay focused.
- Hard to manage multiple tasks: If you’re juggling multiple tasks, it can be tricky to concentrate on one task for 90 minutes straight. Try working on one task at a time or adjust the time intervals.
To Wrap It Up
The 90/20 rule is a time management technique that divides work into intervals of 90 minutes followed by 20-minute breaks. The reasoning behind this rule is that our bodies fall into natural rhythms of wakefulness and rest. This argument is inspired by our sleep cycles.
For entrepreneurs, this rule has some benefits that you can’t ignore. These perks involve increased productivity, reduced stress, and improved focus.
Yet, it has some cons, like being disruptive to some tasks and hard to stick to if you have a lot of interruptions.
So, weigh the benefits and drawbacks of the 90/20 rule before you try it!