Know Your Chronotype. It'll Change Your Life. 

Get the FREE One-Month Day checklist here: www.flowstate.com/onemonthday Rían here. Thanks for watching! Feel like you're battling yourself to get work done? Your body has a built-in peak performance window - your chronotype zone. Most people fight against it, and it leads to endless struggle. With the science-backed techniques in this PDF, you can strategically time your productivity to complete a month’s worth of work in less than a day.

Lucky you. Your chronotype fits the standard US work model. You will be seen as successful and a team player without even trying.

I tracked my hourly energy levels throughout the week. Been doing my deep work in the high-energy hours and it has been a game-changer for my productivity. Can absolutely recommend it to anyone.

Im probably a 4th bird . I have more power at 10pm to 2 am . But i think its because of lack of distractions at that time. However I tend to learn things easier and memorise more often at those times .

The path of least resistance. Got this idea after adopting my cats. They live in the moment. they don't care about the future or past too much. they follow their instincts more than anything. I've tried to mimic that since 2020 where I stopped thinking about when to eat, sleep, relax or work. Had a lot of backlash from my family since my meal and sleep times were vastly altered. Despite that I worked alongside my natural rhythms rather than fighting it. It comes with some drawbacks like never knowing when I'm going to sleep or how long I'm going to sleep for. Hard to schedule anything properly. But in the waking hours I can be super fast at work. Still trying to figure out how to properly balance it and minimize the unpredictabilities.

I've known my peak performance time for years now. It's 11pm-5am. Every time I wake up during the day, I feel tired and my brain doesn't feel like it's working correctly. But as soon as the sun sets, I feel awake and my brain suddenly works really well. The only problem is, that I'm normally forced to sleep during that time.

One has to wonder how many billions of dollars of economic productivity are being left on the table due to corporations' insistence on return-to-office mandates with their one-size-fits-all, 9-5 Monday-Friday schedule.

Wow this was a very insightful video! I’m definitely a night owl and feel like I’ve been told my whole life that I’m lazy for “sleeping in” or going to bed late despite being extremely productive in the evenings. I’ve constantly been told to fix my 2am-10am sleep schedule even though when I’ve tried to go to sleep or wake up earlier, I end up wasting the whole day or have to push through using sheer discipline which leads me to exhaustion. While it seems that everyone I know is winding down at 4-5 pm, it’s like my day is just beginning, and I can work in flow state for hours, usually taking a break to go for a walk, and then finishing around 10 or 11pm. I then usually relax for about 2-3 hours before finally sleeping. This video made me realize that these things are inherent, and I shouldn’t stress about what other people think about my work/study schedule. I’m in college and have been able to maintain a 4.0 gpa because of my schedule, and now that I’m aware of it, I’ll continue to better optimize my peak productivity time. Thanks Rian!

I personally feel like choronotypes change with age and demand of your job. When I was a young investment banker and later a young startup employee, I was an owl. Now in my 30s as a finance leader, I’m 100% an early bird.

I really wish I wasn’t a night owl 🦉 I feel like most of society’s work structure goes against my nature. I feel that in order to take full advantage of my productive periods I have to miss out on a lot of personal engagements, or miss out on a lot of productive days. I honestly wish I could wake up and be productive during the late morning/early afternoon at least. This sucks.

I'm an early bird most of the time, but sometimes if I wake up at 8:00pm my energy is high. I think it depends with when I wake up. The reason why I can't study at the night is because my eyes are tired. When I sleep tiredness leave my eyes that's why I'm more when I wake up everyrime. Man I wish I had a cure for my eyes, I know my brain wouldn't get tired easily

00:03 There are individual peak performance windows within every day. 02:20 Understanding your chronotype and chronotype zone can optimize productivity 04:38 Organisms have innate chronotypes, but humans can defy their chronotype. 06:49 Identify your chronotype and determine your chronotype zone. 08:49 Working within your chronotype Zone improves productivity and efficiency. 10:59 Working during peak productivity hours can significantly improve efficiency. 13:01 Mastering energy Arbitrage is about leveraging peak biological resources. 15:10 Work during your chronotype zone for optimal productivity 17:03 Optimal schedule for different chronotypes 18:43 Protect your chronotype Zone and focus on your most important work 20:35 Take short breaks to recharge your energy and optimize productivity. 22:24 Ride the waves of your chronotype Zone

This is one of the channels that gave me the courage to start my RU-vid channel 8 months ago about self development. Now I have 1,038 subs and > 800 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.

I didn't think that I'll find a " favourite channel" but I can proudly say that ive found it , I've studied all of your videos in 2 days , ur points and researches are on point , ur delivery through the video , the hit of dopamine I get from your videos , your videos are not just talking about some topics its literally a series I can say proudly that its the best series I've ever seen , amazing personality and a world class editing Keep up the amazing work Rian Would like to have a video about sleep bc u mentioned it in multiple videos before...

🎯 Key Takeaways for quick navigation: 00:00 🧠 Productivity is not constant throughout the day; everyone has a unique Peak Performance window determined by their chronotype. 02:29 🌞 There are three main chronotypes: Larks (morning people), Owls (night people), and Third Birds (in-between), each with their Peak Performance times. 03:37 🧘‍♂️ Your Chronotype Zone is the period within your circadian rhythm where cognitive functions are at their peak, ideal for entering the Flow State. 08:12 📉 Working during the trough (low-energy period) is inefficient and often counterproductive; tasks should align with your Chronotype Zone for optimal results. 10:36 🕰️ Adjust your daily routine to protect and prioritize your Chronotype Zone, avoiding distractions and non-essential tasks during that time. 13:10 📅 Energy Arbitrage involves aligning your tasks with your biological peaks and troughs to maximize productivity. 16:08 ⏰ During times of high demand, consider extending your Chronotype Zone to achieve a significant boost in productivity. 19:33 🏄‍♂️ Within your Chronotype Zone, honor your ultradian rhythms by taking short breaks to maintain focus and avoid burnout. 22:41 💪 Leverage specific substances or techniques to push through the struggle phase and enter the Flow State more rapidly. Made with HARPA AI

If schools listened to this:

Btw, consider people with sleep-wake disorder like having a circadian rhythm significantly longer or shorter than a day-night cycle. It's makes a game of catching the optimal state insanely difficult and also leads people to think they're "not good enough" in some sense when it really boils down to exceptional biology they have.

5:33 none of these represent me. I regularly wake up in the evening, and go to sleep in the mornings.

This is truth. For years, I tried to force myself into being a “Robin Sharma 5am club” gal. I would get a run, yoga, meditation and cold shower in all before 7am. Felt the high of accomplishment in the moment, yet I suffered from crippling anxiety and insomnia during that time. Fast forward to today, I am an entrepreneur with ZERO set wake-up time. I literally wake up whenever my body wants to. I don’t make appointments for the mornings, specifically so I can do this. Anxiety disorder is long gone. My most productive hours are in the late afternoon to evening. This is the opposite of what everyone told me. In addition, everyone tells you to “eat the frog” first thing in the morning. This advice just stresses me out. I benefit from slow, unhurried and non-stressful mornings. Once I am in the zone, then I can eat frogs. Or whatever. Why are people telling me to eat frogs when I am still waking up?

I love being at my peak from 11-12pm to 2-4am and having to stick to a "normal" sleep schedule because of society

The score makes these video feel so cinematic, dramatic, and cutting edge... I love every second of it.

This sounds like one of the greatest advices I have ever heard.

I had a reverse similar experience with Barcelona and San Diego. 2 weeks in Barcelona and I felt far more functional than I ever have in my life (36 at that time) but still something felt off-still struggling to fit societal demands…Turns out I have Narcolepsy (REM disorder). For those that don’t feel like you fit into any of these, like myself, you might want to consider a sleep study.

You’re such a genius to me, thank you for sharing knowledge, everything you say just clicks in my brain. 🌷

Thanks Rian for putting words to what I had been sensing. Having this model to use for planning my day is going to be super helpful. Happy 2024!

I’m pretty productive in the AM, but I’ve always had a bad midday crash 12-2, I literally could fall asleep in the middle of class or the work day sitting at a desk. Then later in afternoon I would get back into a good productive space. If possible, I scheduled any walking around type work 12-2 if possible. One time a supervisor wanted to know why I didn’t go down to the factory line right away when called in the morning. Said I save that work for after lunch break because it was impossible for me to do desk work at that time. He didn’t get it.

Best advice for business worldwide ever!

This is Big "WOW"............. Amazing

Me realizing I’m creative and feel more productive very late at night ex: 11pm-3am 💕

Rian I can't thank you enough, I just love your videos.

🎯 Key Takeaways for quick navigation: 00:00 🌐 *Individual productivity peaks at specific times; discover your unique Peak Performance window for optimal results.* 03:37 🌅 *Chronotypes (morningness, eveningness, third bird) affect cognitive abilities; align tasks with your chronotype for better performance.* 08:42 🕰️ *Avoid the cognitive trough (lowest point) by scheduling cognitively demanding tasks during your chronotype zone.* 13:10 ⚖️ *Master energy arbitrage: allocate high-energy periods to tasks benefiting from peak cognition; use troughs for less demanding activities.* 15:27 🚀 *Extend your chronotype zone during high-demand periods to maximize productivity; prioritize tasks during this time for a 4:1 productivity gain.* 16:22 🔄 *Rework daily routines to align with your chronotype; protect your chronotype zone for optimal cognitive performance.* 19:33 🏄‍♂️ *Understand and leverage circadian, infradian, and ultradian rhythms within your chronotype zone for sustained flow states and peak performance.* 20:30 🔄 *Honor ultradian rhythms by taking short breaks during energy dips to maintain productivity within your chronotype zone.* 20:58 🏄‍♂️ *Surf your ultradian rhythms with a pattern of intense work followed by short breaks; avoid pushing through fatigue for sustained productivity.* 21:27 🚦 *Choose breaks that are less stimulating than your work to avoid disrupting flow; low-cognitive breaks aid in maintaining focus during the chronotype zone.* 22:10 ⚙️ *Focus intensely during your chronotype zone, then briefly pull back for a break to optimize productivity; balance is essential for riding the waves of peak performance.* Made with HARPA AI

Here is a mentality shift that I think will really help: The importance of understanding your chronotype is to create a more optimal "circadian composition" This means that, in a 24 hour period, you are aligning your activities based on their characteristics during certain hours of the day Chronotype refers to the peak performance window, however everyone has a variety of responsibilities to accomplish that are outside of work, and these responsibilities, like cleaning, cooking, and socializing, should be covered during the troughs By understanding your chronotype, you are able to structure and compose your day that best aligns with your biological makeup; you are not just creating a routine of what to do in a day, but when to do them. This creates a much more personalized and optimal routine instead of simply "being productive" at random points in a day

The best videos ever, I dealt for so long with feeling of guild that I naturally wake up at 8am... but now I finally accepted myself and work within my circadian rhythm

If this was accepted world wide, everything would change for the better. I struggled to swim against the current for a decade, left me frustrated and with low self esteem. I would force myself to wake up early, could not focus on work and spent my peak hours going out and getting myself sh1tfaced with booze. My self esteem was drowned, I thought I'm just lazy, lack motivation and only enjoy going out. Now I have my small business and all activity is centered around my peak hours. It's day and night difference.

"I experience time-blindness" people will eat this

One of the best productivity videos on RU-vid for sure

the editor is flow as f

Thanks forsuch useful and helpful info just loved and now im ready to work on to my biology👌🤟

Thanks for this video, I’m moving in a couple days and I’m definitely going to work this chromosphere stuff into my new schedule

When i have no obligations I naturally wake up very early However when around a lot of people as normal I tend to stay up late to get that space and feeling of freedom, without being bogged down by tons of people

7:42 i just imagine my self in the clear night sky going into a river floating peaceful above it and judt closing my eyes, i was questioning how would i know the time from it but the more i think about it it feels like 8:45 for no reason, but i also imagine waking up at 2:30in the morning.... I am i sleep like 6to12hs and wake up around noon on my unscheduled days and i noticed i feel my most energetic 8pm to12pm But its still not consistent

Absolutely brilliant video! I was never aware of all those things you talked about and was squandering my potential by listening to the "one-size-fits-all" people. I remember watching a video you made about flow a few months back while you had about 30,000-40,000 subscribers. Now you have 191,000 subscribers. Absolutely amazing, something you and your team truly deserve. Thank you and keep up the awesome work!

A night owl once asked a morning lark why he had to get up so early. The lark answered “because we built the world this way while you slept.”

12:39 Absolutely agree with your point on peak working periods, and it’s worth mentioning that this concept applies to sleep as well. Discovering your personal ‘peak periods’ for sleep can significantly enhance sleep quality. For some, it might even reduce the total amount of sleep needed to function at their best. Personally, after finding my own optimal sleep window, I’ve managed to reduce my sleep to about 5 hours a night. Surprisingly, I function much better now compared to when I was getting 8 hours at less ideal times. It’s all about understanding your body’s natural rhythms and working with them.

I am watching this because I want to maximize my creativity and workflow. I need to start creating more frequently. So I can become financially free in the near future. I do not want to force the process.

Yeah I am a lark and I physically can’t do my homework after school and just thought it was strange that I would wake up at five and do all of my work.

I don't usually watch productivity niche videos, but you not explain only what to do but also backs it with mechanism behind it. Great content.

Thanks, I have been wondering why i cant sleep in the afternoon. Now, I know Ultradian Rhythm is the reason.

I have probably the worst natural sleep schedule... If not pressured by work I typically go to bed at 03 - 05, then wake up between 11 and 13...

This is amazing

I am obsessed with this channel 🤩 great work

22:53 Barcelona!! Nice!!

Third bird here! I'm going to do this! Thanks so much for the info! Appreciate it!

Thank you Doris for this amazing Symphony of Productivity ! Love your videos

Lol, I'm a MAJOR night shifter. Night owl ftw. I get ill if I try to wake up before *noon*.

Thanks man

Mine seems odd. I think things are harder in the afternoon. I've felt that a ton during college. I _did not_ like afternoon classes at all. My body was just begging me to nap, not because the lessons are boring or whatever, because that even happens on the weekends when I'm not doing anything. With full 8 hours of sleep. I _need_ 8 hours. There's been new talk of people actually needing 6 hours, but I need 8. Tracking your energy at different times seems like a great idea. I've already started doing that with tasks, should be easy to do energy too :)

i love how u shared your videos as tutorials and knowledge works but as a vietnamese teenager, much of your work is even impossible for me to practice because i dont have the freedom to choose what, how and when to practices this knowledge stuff on your channel its really hard for me but ill try to keep following your ideology while im still on the process :D

Great Video! I've implemented this the day I watched and the results are pretty much overnight(for me). I've been able to 10x my output with much less input.

skip to this part 6:29

Thanks.

Absolute gem!!! Thanks for sharing

so intersting and conducive thank you MAN

I'm the kind of person who can stay awake for three nights and two days, but due to the job I work I'm required to get up at 07:30, or depending on if we're going out to town 05:30. I also don't normally get to sleep until 01:30 on work days, and even then I stay up trying to get to sleep. The day's I have off work I'd like to stay up till the sun comes up, but neither my boss or co-worker/roommate sees it as okay. I also work at a small Landscaping company that is only the boss, my roommate and I. (I'm the youngest of the two. My boss is almost in his 40's and my roommate is like five to six years older than me. I'm 21 in August.) Our work hours are from early morning to the late evening, but that's only if there's enough yards that need to be done. I'll be dragging my knuckles on the ground for the entire day, and all I keep getting told is "That's where endurance comes in; Come on you gotta keep moving."

Yesss, another video! Your videos are changing my life @Riandoris!

Well people I find my favorite RU-vid channel

Thanks Rian Doris.

My brain has always functioned so much better at 11pm onwards since I was a child so I scheduled "work time" at this time. This sounds crazy but I actually feel my brain change.

Because of my job I must wake up at 4am. I can get a good groove going and blast through tasks until about 8-9am and then crash. The rest of the work day is meh At home, after 3pm, I’m still pretty meh until about 7-8pm. Right then I get another blast of “let’s do stuff!!” but if I don’t go to bed at 8pm I’m all screwed up at 4am. I can’t tell which type I am. Seems to me like I forced myself into being a Lark because of the job, but still naturally operate as an Owl too

Back to back ocean amount of knowledge, you helped me a lot Rian, keep posting I eagerly wait for your videos.❤

Feedback: I feel like your videos speaks around the bush a lot. I subscribed because I liked the video where you talk about working directly after waking up. That video was short and very informative and exactly gave me what it advertised.

👋 My summary: - 00:00 🌟 The Myth of Universal Productivity Peaks - Productivity varies throughout the day. - Individual Peak Performance windows exist. - Recognizing your Peak Performance time is crucial. - 02:01 ⏰ Understanding Chronobiology and Chronotypes - Circadian rhythms shape our productivity. - Different chronotypes: morningness, eveningness, third birds. - Each person has a unique chronotype Zone. - 03:37 🛌 Finding Your Chronotype and Chronotype Zone - Determine your chronotype through sleep patterns. - Chronotype Zones: morning, afternoon, or mid-morning. - Your productivity is highest within your Zone. - 05:54 🔄 Mastering Energy Arbitrage - Don't waste your Peak cognitive hours. - Schedule tasks according to your chronotype. - Understand the concept of the trough. - 09:12 🏄 Energy Surfing within Your Chronotype Zone - Utilize ultradian rhythms during your Zone. - Take short breaks to recharge. - The right breaks enhance flow and productivity. - 22:41 💪 Leveraging a Powerful Substance for Flow - Explore a powerful substance to boost flow. - Click the provided link for more details.

this is some sonsense if you give yourself and your body some time you can have any sleep schedule you want its about how you do it and consistency is key

So this is the reason why I instinctively like working between 4-9 pm and push most of my important tasks to work on in those hours huh...

Love these videos

Known my bio timing for a while now, 10 pm to 4 am. shame I can't do much then because school and Jones and everything else is open when I wanna be asleep.

"oh i'm probably an owl but who knows, maybe i'm not that much of a late bird after all" _"if your midpoint is __5:30__ or later, you're an owl"_ *a quick second of math later* *"6:25am ain't good ain't it"*

Researcher #1 walks in: Guys I've discovered that there are 3 types of people, I'll call the first Larks and the second Owls. Researcher #2: OK what about the third bird? Researcher #1: That's perfect!

The major cause of lack of distraction as the day pass by is carbs in the food or heavy foods. Try fasting and you know rice how focus will extend

After midnight, even if i was tired since 9pm I go into hyperfocus and can't sleep until 3-4am. Just don't try to wake me up before 11am.

I found that between 6 PM to 10 PM is where I've been able to power through tasks most efficiently, However that is only my guess from experience.

5:30 - three cronotypes: morning, night, hybrid

So basically... Dont work when you're tired

thank you, I am willing to learn more

I think 3rd birds can adapt to be an early bird or night owl based on the lifestyle situations they find themselves.

Thank you for making this video. I can’t even count how many times I’ve been made to feel guilty for waking up late (due to being an owl). At least I can point to this as some level of proof that I’m not lazy.

The problem is that the only convenient timeframe at the gym is from 7:00 to 10:00. So much for productive job related morning 🙃 working out is important too

I’m productive at night, let me tell the office that I’ll be coming to work at night and see how that goes I’ll keep u posted.

I'm definitely an owl based I'm my sleep schedule. At 10:00, when I try to go to bed, I'm just not tired, I mean, I could go to bed, but that's kinda hard most of the time. But what's wired is 40% of the time I wake up at 6am (so maybe I'm a 3rd bird), I usually go back to sleep since it's really early. I try to get up nowhere past 9:00. I also usually try to wake up at 7:00 on school days, but that's hard too. I don't know, but I'm definitely not a lark. I've always thought of it just being laziness and being naturally lazy but maybe this advice will help, thanks!

IDK bout that. I fell like i need a 25-26 hour day to have my best flow state at the same hour. My rhythm changes from day to day, today i might put out my best work in the morning and in a week it will be at night.

i did't knew about this peak level performance time as a morning persion or night owl but i discover about 7-8 mounth ago that i'm at my best proudctivity leven when i need less energy to hold my concertation. i didn't know why back then. but now i know why and how...

We are no machines.. and in the mean time there is Winter, Summer…

Hi Rian, I love all of your videos, it is really on point with what I needed this past week. I do have a question, we need to practice to train to get better, so should one do it at flow state?

Amazing channel!

i cant thank you enough i have been searching whyy i have been getting tired at 4 pm and no one gave me the answers except you

Sometimes I am owl, sometimes I am lark but never the 3rd bird

🎯 Key Takeaways for quick navigation: 00:00 🕒 *Discover your individual Peak Performance window, a time of day when productivity and performance are at their highest.* 02:29 🔄 *Your chronotype, determined by circadian rhythms, affects your alertness, energy, and productivity within a 24-hour period.* 03:37 🌟 *Your "chronotype zone" is your daily Peak Performance window, optimized for tasks like memory recall, attention span, and reaction times.* 09:25 ⚡ *Align tasks with your chronotype zone for optimal productivity, as working outside this window can lead to inefficiency and counterproductivity.* 15:41 🌅 *During stressful times, extend your chronotype zone to maximize productivity, as it can be four times more effective than working during the trough.* 16:36 📅 *Rework your daily routine to protect your chronotype zone, adjusting tasks, meetings, and activities to match your peak performance times.* 19:05 💡 *Energy Arbitrage involves optimizing your tasks within your chronotype Zone for maximum productivity.* 20:16 🔄 *Ultradian rhythms create fluctuations in energy and cognition even within your chronotype Zone, so take short breaks to surf these rhythms.* 21:12 ⏸️ *The right breaks during your work should be less cognitively stimulating than your tasks, helping to maintain flow and productivity.* 22:10 🌊 *Focus intensely during your chronotype Zone, then take brief breaks to recharge, aligning your work with your energy rhythms for optimal results.* Made with HARPA AI

thank you very much. i am grateful for such works and discoveries as i am very interested in improving myself

When my peak productivity is at 10pm but the world is made for morning people.

Great info. The power of when by dr Michael breus breaks down the chronotypes in detail if interested