Chronotypes: Concept breakdown
What is your body's natural rhythm, and how can you use it to your advantage?
Today’s concept is closely related to productivity, our natural rhythm, and how to take advantage of the body’s energy levels. Here is a breakdown of the chronotype:
The chronotype is your body's internal biological clock which determines your natural highs and lows, when you naturally feel most alert, productive, or sleepy throughout the day. While society often rewards early birds, it is a well-known fact there are other types of people and your peak performance hours are different from mine. It isn’t about fighting your nature — it’s about working with it.
The Chronotypes defined by Dr. Michael Breus
Lions (Early Risers) – People who easily wake up before sunrise and are full of energy. Best for morning productivity and early workouts, but fade in the evenings.
Bears (Daytime Achievers) – Those who follow the sun’s cycle. Peak productivity is during mid-morning and afternoon. They thrive with a traditional 9-to-5 schedule.
Wolves (Night Owls) – They struggle with mornings but hit their stride in the late afternoon and evening. Creativity and deep work peak at night.
Dolphins (Light Sleepers) – Often experience irregular sleep patterns but have bursts of focus in the late morning. They thrive with structured routines that provide stability while allowing some flexibility to accommodate their changing energy levels.
Work with your rhythm
Identify Your Chronotype – Notice when you feel naturally alert versus sluggish. (Do you struggle to wake up early? You’re likely a Wolf, not lazy.)
Schedule work around it – Match demanding tasks to high-energy periods and rest during dips. (Lions should tackle deep work early; Wolves should save it for the evening.)
Optimize Sleep & Habits – Sync your lifestyle with your rhythm. (Bears should aim for consistent sleep; Dolphins benefit from winding down techniques.)
How Does It Affect Me?
Boosts efficiency – Aligning work with your natural energy levels eliminates unnecessary struggle and maximizes productivity as well as creativity.
Reduces burnout – Instead of forcing early starts or late nights, you work at your body’s peak times.
Improves sleep & health – Respecting your chronotype leads to better rest, focus, and well-being.
Today’s Newsletter Challenge
Identify your chronotype. Here is a simple test you can take to determine what animal type you are. Track your energy levels for the next few days. Then ask yourself:
When do you feel naturally focused?
When do I prefer to wind down?
Then adjust one task the next day to match that peak window and go to bed at your wind-down window.
Reply with your findings.
If this resonated with you, share it with someone who’s stuck in a schedule that fights their natural rhythm