What if your body told you when to do what? Concentration, creativity, fatigue, efficiency… Our days are not just dictated by our Outlook™ calendar: they are also governed by our biological clock. Learning to listen to it can transform the way we work, by respecting the natural cycles that regulate our energy, mood, and mental abilities.
A well-oiled machine at the service of your energy
Behind this internal clock lies a fascinating hormonal mechanism: in the morning, cortisol (the hormone of wakefulness and action) rises to propel us out of bed. At the end of the day, melatonin (the sleep hormone) takes over to help us unwind. In between, our cycles of wakefulness, attention, and emotion fluctuate according to well-defined patterns, but unique to everyone.
What we feel throughout the day — energy boost or slump, desire for sociability or need for calm, mental fluidity or brain fog — is directly influenced by these chronobiological rhythms.
Chronobiology: the science that explains these mechanisms
Chronobiology has made it possible to better understand these internal mechanisms. This scientific discipline studies biological rhythms, the most important of which is the circadian rhythm, or the wake-sleep cycle. In 2017, this science was honored with the award of the Nobel Prize in Medicine to three American researchers (Jeffrey C. Hall, Michael Rosbash, and Michael W. Young) for their discovery of the genes involved in the functioning of this rhythm. They demonstrated the essential role of sunlight, particularly through the alternation of light and darkness, in synchronizing our biological clock.
This explains why natural light, particularly sunlight, plays a key role in regulating our energy and our ability to work at optimal times. Research has shown that morning light, for example, promotes alertness and prepares the brain for a productive day, while exposure to dim light in the evening prepares us for sleep.
A week of observation to better understand yourself
Rather than going against your natural rhythm, why not spend a week observing how we really function? The idea is not to turn everything upside down, but to better understand the moments when our body and brain are ready for certain tasks.
Throughout your days, ask yourself a few simple questions:
- What time do you wake up most easily, without excessive fatigue?
- Are there moments when you feel like you’re at the top of your game, physically or intellectually?
- When does that famous “energy dip” occur, making you want to procrastinate or escape?
- When do ideas start flowing? When does writing or problem-solving seem easier?
- onversely, when do administrative or repetitive tasks seem most bearable?
- At what time does sleep naturally take over, without a fight against drooping eyelids?
Being aware of these signals is not being lazy; it’s actually trying to align our actions with our real resources.
Adapting your work to your biorhythm
In the workplace, this approach is still not widespread. Yet, it can be a real key to preventing burnout, optimizing performance, and improving well-being. When we schedule important tasks during the times when we’re naturally most effective, productivity increases and fatigue decreases. On the other hand, constantly fighting against our own rhythm often leads to decreased motivation, or even chronic stress.
This principle of “the right task at the right time” relies on a deep understanding of our biorhythm. Thus, certain tasks, such as strategic decision-making, complex problem-solving, or creativity, find their place during moments when our attention and energy are at their peak. Conversely, more repetitive or administrative tasks can be performed when our energy is lower. It’s not a matter of laziness or procrastination, but a scientific approach to optimal timingfor each activity.
Lifestyle habits to synchronize your rhythm
To respect and strengthen your biological clock, a few simple lifestyle habits can make all the difference:
- Get outside as soon as possible:
A short walk in the morning, even just 10 minutes, under natural light is often enough to trigger cortisol secretion and energize you. Don’t hesitate to air out your workspace regularly to benefit from a fresh air intake.
- Gradually adjust your light exposure:
At the end of the day, limit bright light and screens: opt for soft lighting (lampshades, adjustable intensity lamps) to promote the natural rise of melatonin and prepare your body for sleep.
- Walk and move outside of office hours:
Active breaks — a few steps on the street, some stretching, or a few breathing exercises — help release tension, fight post-lunch drowsiness, and maintain good alertness throughout the day.
- If you’re lacking natural light:
Light therapy can be a useful complement: Expose yourself to a high-intensity lamp (10,000 lux) for 30 to 60 minutes, preferably in the morning. This method, supervised by a healthcare professional, helps compensate for insufficient sunlight, especially in winter or for shift workers.
By incorporating these habits into your daily routine — morning walk, fresh air breaks, and gradual light management — you’ll not only improve the quality of your sleep, but also your energy and concentration at work.
To try: your daily mini-checklist ✅
Each day for a week, take a minute to note:
- Your energy level upon waking;
- Moments of mental clarity or creativity;
- Phases of fatigue or decreased concentration;
- The time you would have liked to have gone to bed the night before.
At the end of the week, review your notes: you’ll see your own chronorhythm emerge. It will be your compass to better organize your days and find a bit more harmony in your daily life.