We’ve all got a lot of things to do, including work, sleep, daily meals and let’s not forget exercise. But have you ever wondered if you’re doing these things at the best possible time? It turns out, there is a way to recognize when you’re most likely to be at your best performance and optimize it:

5:30-6:30 Exercise
Working out early in the morning before breakfast, prepares the body for all-day fat burn and boost your energy levels.

7:15 – 8:30 Breakfast
Breakfast should ideally happen within an hour of waking up. It is essential for getting your metabolism started and avoid hunger spikes later.

8:00-10:30 Focus and Problem Solving
This is your first 90-minute cycle burst. Your levels of cortisol (the stress hormone) are high. Use this peak time for complex projects and anything that involves problem-solving or decision making.

12:00 Lunch
Experts say that you should eat lunch no more than 4.5 hours after eating breakfast to avoid hunger spikes.

14:00-15:00 Slump
After lunch we always feel the least productive. This is a very good time to get up from your chair and move around, so you can prepare yourself for the final push of the workday. Alternatively, take a short nap (10-20min), which is least likely to interfere with sleep later and provides that extra bit of energy to the second half of the day.

15:00-17:00 Creativity Peak
Your hand-eye coordination and mood levels peak in the late afternoon therefore as well as your creativity levels. Your brain is more likely to produce creative ideas as it thinks less logically. If you feel like you deserve a raise, it’s best to talk to your boss towards the end of the day when the mood is better, and everything is less rushed.

17:00-19:00 Exercise and Dinner
This is the time for your best workout for both effort and building muscle, as you are the strongest around 5pm. This is also a good time to have dinner, especially after a walk or exercise as it helps to burn calories and maximise the time available for the body to process it.

22:00 or 23:30 Sleep
Based on average wake-up time of 7am, these are the best times to fall asleep if you want to wake up feeling refreshed and fully rested.

1Time
For more information on how 1Time Tracking can help you track your peak time productivity try our free 30-day trial on 1Time Tracking. You can choose from any user base package with no credit card requirements. Try it today!