Biological Rhythm and Productivity: How to Optimize Your Energy According to Your Natural Internal Clock

Are you forcing yourself to be productive in the morning when you're naturally a night person? Discover your personal biological rhythm, the energy cycles that determine your best moments, and learn how to organize your life to increase your efficiency while respecting your natural state.

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The day I discovered I was naturally an evening person

For years, I tried to be someone else. Someone who got up at 5:30 a.m. to meditate and exercise before starting their productive day. Someone who was at their best in the morning, who planned their important tasks before noon.

The problem? It wasn't me.

My brain really turns on around 10 a.m. My creativity explodes after 2 p.m. My best ideas come after 8 p.m. And my most intense moments of concentration are between 9 p.m. and midnight.

For years, I struggled with this nature, convinced that I had to adapt to the "normal" rhythm of society. The result: chronic exhaustion, stifled creativity, and a constant feeling of being against the current.

Then I made a discovery that changed everything: what if the problem wasn't my rhythm, but my resistance to honoring it?

Biological Rhythm: The Science That Revolutionizes Your Productivity

Our modern society is based on a costly illusion: the idea that there is ONE optimal rhythm for all humans.

Wake up at 6am, peak productivity in the morning, lunch break at 12pm, end of day at 5pm, bedtime around 10pm-11pm. This rhythm, which naturally only corresponds to about 25% of the population , has become the norm imposed on 100% of us.

The 4 Types of Rhythms: What's Yours?

Chronobiology - the study of biological rhythms - teaches us something revolutionary: we do not all have the same natural rhythm .

Quick test: If you had no constraints, what time would you naturally go to bed and get up?

Type 1: Morning People (25% of the population)

Energy profile:

• Natural rising: 6-7am without alarm
• Fitness time: 8 a.m. to 12 p.m.
• Optimal bedtime: 9 p.m. to 10 p.m.
• Energy: Maximum in the morning, gradually decreasing

Professional benefits:

• Excellent morning concentration
• Best decision making before 10am
• Less sensitive to interruptions early in the day

Type 2: Flexible Morning People (35%)

Energy profile:

• Natural sunrise: 7 a.m. - 8 a.m.
• Fitness time: 9 a.m. to 1 p.m. and 4 p.m. to 6 p.m.
• Optimal bedtime: 10 p.m. - 11 p.m.
• Energy: Stable in the morning, slight dip in the afternoon, boost at the end of the day

Benefits: Adaptability and energy stability

Type 3: Afternoon People (30%)

Energy profile:

• Natural sunrise: 8 a.m. - 9 a.m.
• Fitness time: 2 p.m.-6 p.m. and 7 p.m.-9 p.m.
• Optimal bedtime: 11 p.m. to midnight
• Energy: Gradual rise, peak afternoon/evening

Benefits: Creativity and performance at the end of the day

Type 4: Evening People (10%)

Energy profile:

• Natural sunrise: 9am-10am (or later)
• Fitness time: 5 p.m. to 11 p.m.
• Optimal bedtime: After midnight
• Energy: Low in the morning, burst in the evening/night

Benefits: Innovation, nighttime creativity, complex problem solving

Disturbing fact: Our social, economic and educational system is entirely designed for types 1 and 2, systematically marginalizing 40% of the population.

My Experience: 3 Months to Optimize My Personal Rhythm

Two years ago, I conducted a personal experiment that I now call my Rhythm Lab .

For three months, I decided to completely honor my natural rhythm, even if it meant disrupting my usual organization.

Month 1: Discovering My Rhythm (Observation Without Judgment)

Test Method: I observed my natural energy for 21 days without forcing anything:

• What time does my body naturally wake up without an alarm?
• When is my concentration optimal?
• When am I most creative?
• When does my body naturally ask for rest?

Surprising discoveries:

• Natural wake-up: 8:30-9 a.m. (not 6 a.m. as I imposed on myself)
• Peak concentration: 10:30-11:00 a.m. and 2:00-5:00 p.m.
• Creativity: Explosion after 8 p.m.
• Need a break: Real nap around 1-2pm (not just 30 minutes)

Handy Tool: I created an Energy Log (available for download) to record my levels from 1-10 every hour.

Month 2: Soft Optimization (Testing Changes)

Progressive adaptation strategy:

• Shift my important work slots to high-energy times
• Schedule administrative tasks for low-energy times
• Create rituals that accompany my natural transitions
• Negotiate some adjustments with my colleagues

Measurable results after 4 weeks:

• +45% productivity without additional effort
• -70% procrastination (work aligned with natural energy)
• Sleep quality improved by 30% (according to my notebook)
• More stable and positive mood (confirmed by those around me)

Month 3: Full Application (Total Optimization)

The last month has been spent refining and integrating this new way of structuring my days:

• Creation of my personal “Energy Planning”
• Setting up rituals to maximize my fitness moments
• Clear communication with those around me about my rhythm needs
• Developing strategies to navigate inevitable social constraints

Overall impact after 3 months:

• Professional income: +20% (same working time, tenfold efficiency)
• Personal well-being: Satisfaction score increased from 6/10 to 8.5/10
• Relationships: Fewer conflicts related to fatigue and irritability

The 4 pillars of aligned personal rhythm

Through this experience and supporting dozens of people in this process, I have identified four essential pillars:

1. Energetic self-knowledge

The principle: Precisely map your natural energy landscape.

In practice:

• Keep an energy journal for 2-3 weeks
• Rate your levels of concentration, creativity, motivation hour by hour
• Identify your natural patterns without trying to change them
• Recognize your signs of fatigue and need for a break

The tool: Create your Personal Energy Profile with your natural peaks, troughs and transitions.

2. Honoring natural rhythm

The principle: Align your important activities with your high-energy moments.

In practice:

• Schedule creative work during your inspiration peaks
• Schedule administrative tasks during your low energy times
• Respect your break and recovery needs
• Create smooth transitions between the different phases of your day

The tool: Develop your Rhythmic Schedule that honors your energetic nature.

3. Compassionate communication

The principle: Explain your rhythmic needs to those around you without feeling guilty.

In practice:

• Gently educate those around you about chronotypes
• Propose win-win arrangements
• Defend your needs with assertiveness and kindness
• Showing by example the benefits of rhythmic alignment

The tool: Create your Communication Script to explain your rhythmic needs.

4. Creative adaptation

The principle: Develop strategies to navigate the inevitable social constraints.

In practice:

• Identify the non-negotiable constraints of your environment
• Create coping strategies for “unnatural” moments
• Develop recovery rituals after rhythmic efforts
• Optimize the room for maneuver available in your context

The resistances you will encounter (and how to transform them)

Resistance 1: “It’s selfish/capricious”

The criticism: "You can't adapt the world to your own little personal needs."

Reality: Honoring your natural rhythm increases your energy, creativity, and contribution. It's eco-friendly, not selfish.

How to transform it: Demonstrate results. When you honor your rhythm, you become more efficient, more creative, and more enjoyable. Those around you benefit.

Resistance 2: "It is not compatible with life in society"

The criticism: "You have to adapt to common schedules."

Reality: More and more businesses are discovering the benefits of flexible work schedules. And in your personal life, you have more leeway than you think.

How to transform it: Start by optimizing what depends on you (hobbies, personal projects, routines) before negotiating what depends on others.

Resistance 3: "I can't afford that luxury."

The criticism: "I have responsibilities, children, constraints..."

Reality: Respecting your own pace gives you more energy to take on your responsibilities. Exhausted parents serve no one well.

How to transform it: Identify one thing you can adjust this week. Even a small adjustment can create a positive effect.

Resistance 4: “I don’t know my true rhythm”

The review: "Years of adaptation have scrambled my natural signals."

Reality: Your natural rhythm is still there, beneath the layers of adaptation. You just have to listen.

How to transform it: Start by observing without changing. Simply note when you have energy and when you lack it.

Create your rhythmic ecosystem

The physical environment

Principle: Your space should support your natural rhythm.

Concrete applications:

• Lighting adapted to your working times (natural or artificial light according to your needs)
• Rest areas for your moments of recharge
• Organization that minimizes friction during your productivity peaks
• Eliminating distractions during your focus slots

The relational environment

Principle: Surround yourself with people who respect and support your pace.

Concrete applications:

• Communicating your rhythmic needs to those close to you
• Creating family agreements that honor each person's rhythms
• Choose colleagues and clients who value flexibility
• Join communities that understand the importance of personal rhythm

The technological environment

Principle: Use technology to support your rhythm rather than disrupt it.

Concrete applications:

• Set your notifications according to your availability
• Use planning tools that respect your natural energy
• Create digital rituals aligned with your transitions
• Protect your high-energy moments from external demands

The rituals of personal rhythm

Morning Activation Ritual

For all chronotypes: A ritual that honors your natural awakening, not one imposed on you.

Morning people: Natural awakening, exposure to light, gentle physical activity, intention for the day.

Evening: Gradual awakening, no guilt for getting up "late", gentle activation with music or reading.

Energy Transition Ritual

Principle: Consciously accompany the energy changes in your day.

In practice:

• Take a 5-minute mindful break between your activity blocks
• Deep breathing to mark transitions
• Micro-movements to boost energy
• Intentional Hydration

Peak Protection Ritual

Principle: Protect your high-energy moments.

In practice:

• Block out your optimal productivity slots in your calendar
• Put your phone on silent during these times
• Let those around you know you won't be available
• Prepare everything you need in advance

Recovery ritual

Principle: Honor your charging needs without guilt.

In practice:

• Identify your fatigue signals and respect them
• Create real breaks (not scrolling on the phone)
• Experiment with different types of recovery (nap, meditation, walking, etc.)
• See recovery as an investment, not a waste of time

The social impact of rhythm honor

When you begin to honor your personal rhythm, something magical happens: you give permission for others to do the same .

In your family

Each member of your family has their own chronotype. By honoring yours, you open the space for everyone to discover and express their own.

Case in point: Marie, a mother of two, discovered she was a natural morning person, while her children (ages 8 and 12) were more evening people. Instead of forcing everyone into the same mold, she created flexible family routines that honor everyone's rhythms. The result: less conflict, more harmony, with everyone contributing their natural energy.

In your work

Honoring your rhythm at work doesn't mean revolutionizing the entire system overnight. It starts with small adjustments that demonstrate benefits.

Concrete example: Thomas, a graphic designer at an agency, negotiated to start at 10 a.m. instead of 9 a.m. and finish an hour later. In exchange, he committed to being fully available and productive during his work hours. As a result, his creativity soared, the quality of his work improved, and he became a role model for other colleagues.

In your community

When you live in alignment with your rhythm, you naturally inspire those around you to question theirs.

The Circle Effect: Julie, a nighttime entrepreneur, created an informal working group for her city's "creative owls." They meet once a week in the evening to cowork in their high-energy slots. This group now has 25 members and has inspired the creation of several other rhythmic initiatives.

Jobs and rhythms: towards a gentle revolution

Creative professions

Creatives are often the first to benefit from rhythmic alignment. Writing, design, music, visual art... creativity has its own cycles that don't always correspond to 9 a.m. to 5 p.m.

Coping strategies:

• Block out creative slots during your inspiration peaks
• Alternate between creative and administrative phases according to your energy
• Negotiate flexible hours or teleworking
• Create an income portfolio that respects your energy variability

Service professions

Support, consulting, therapy... these professions require a quality of presence that benefits enormously from rhythmic alignment.

Coping strategies:

• Schedule your important sessions during your relational energy peaks
• Create specific slots for different types of support
• Incorporate recovery breaks between your clients
• Educate your customers on the importance of energy quality

Traditional professions

Even in more rigid environments, there is often more room for adaptation than one might think.

Coping strategies:

• Optimize the organization of your tasks according to your energy
• Negotiate small adjustments (break times, office organization)
• Use your free time for rhythmically aligned projects
• Preparing a gradual transition towards greater flexibility

Your 4-phase action plan

Phase 1: Observation (Weeks 1-2)

Goal: Map your natural rhythm without changing it.

Actions:

• Keep a detailed energy journal
• Note your natural peaks and valleys
• Observe your sleep patterns without constraint (weekend)
• Identify your moments of spontaneous flow

Tool: Create your "Energy Profile" by rating your energy level from 1 to 10 every hour for 14 days.

Phase 2: Experimentation (Weeks 3-6)

Goal: To test small adjustments in your personal life.

Actions:

• Align an important activity with your energy peak
• Respect the need for a break when it arises
• Adjust your bedtime/wake-up time when possible
• Create a ritual that honors one of your energetic transitions

Measure: Note changes in your level of satisfaction and effectiveness.

Phase 3: Optimization (Weeks 7-10)

Goal: Integrate rhythmic alignment into your work and relationships.

Actions:

• Suggest a small professional arrangement
• Communicating your rhythmic needs to those close to you
• Reorganize your space to support your rhythm
• Developing strategies for unavoidable constraints

Measure: Assess the impact on your productivity, creativity, and relational well-being.

Phase 4: Integration (Weeks 11-12 and beyond)

Goal: To make the honor of rhythm a way of life.

Actions:

• Create your personal “Rhythmic Manifesto”
• Develop automatisms that protect your rhythm
• Inspire those around you by example
• Continue to refine and adjust as you evolve.

The Personal Rhythm Manifesto

I recognize that my natural rhythm is unique and legitimate.

I commit to observing it with kindness and honoring it with courage.

I refuse to apologize for being who I am rhythmically.

I communicate my needs clearly and I defend my boundaries firmly.

I demonstrate by example the benefits of rhythmic alignment.

I support others in discovering their own rhythm.

I contribute to creating a world more respectful of rhythmic diversity.

My aligned rhythm is my gift to the world.

The Transformative Exercise: Your Ideal Day

To conclude, I invite you to a powerful exercise:

Imagine you have a day free of any external constraints. How would you naturally organize your 24 hours?

• What time would you naturally wake up?
• How would you structure your activities?
• When would you do your most important work?
• When would you need breaks?
• How would you honor your energy transitions?
• What time would you naturally go to bed?

This ideal day contains the map of your authentic rhythm. It shows you the direction you should aim for, even if you can't reach it 100% immediately.

The transformative question: What can you integrate from this ideal day into your real life, starting this week?

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Honoring your personal rhythm isn't a luxury. It's an act of respect for the unique way you were designed to contribute to the world. When you align your life with your natural rhythm, you don't just become happier and more efficient... you become yourself again.

To delve deeper into this transformation and discover all the tools you need to shift from first gear to second, explore my book "Where Everything Becomes Clear!" A complete guide to coming home... home, to your own life.

Kevin Thibault
Founder of Kallok's Arts and author of "Where Everything Becomes Clear!"