Energy is mysterious. And it’s finite—you only get so much of it each day, and once it’s gone, it’s GONE.
Unlike money, you can’t store it in a savings account or ask for a loan when you run out.
The way you spend, replenish, and protect your energy directly impacts your performance, focus, and overall well-being, and gut health plays a key role.
The problem? Most of us treat energy like an unlimited resource—until we hit exhaustion and realize we’ve been running on fumes.
As the saying goes:
“My energy level is directly proportional to the quality of my sleep, exercise, hydration, nutrition, community, spirituality, purpose, and learnings… and the number of distractions and unnecessary meetings I avoid each day.” —Anonymous
Three Data-Driven Insights on Human Energy & Productivity
1️⃣ Your Brain 🧠 Can Only Focus for About 90 Minutes at a Time
- Research by sleep scientist Nathaniel Kleitman discovered that humans operate in ultradian rhythms—natural cycles of energy that last about 90 minutes before needing a break.
- This means pushing through fatigue reduces productivity while taking structured breaks helps you get more done. (Source: The National Center for Biotechnology Information)
2️⃣ Your “Biological Prime Time” is the Key to Peak Performance
- Everyone has a 2-4 hour window where their energy, focus, and cognitive function are at their highest. This is called Biological Prime Time (BPT)—a term popularized by productivity expert Chris Bailey.
- Studies suggest that working with your natural energy peaks instead of against them can increase efficiency by up to 200%. (Source: Journal of Applied Psychology)
3️⃣ Flow State Can Increase Productivity by 500%
- When you enter a flow state—a deep, effortless focus—your brain releases dopamine and norepinephrine, helping you stay engaged and work faster.
- According to a study from McKinsey, executives report being five times more productive when working in flow. That’s the equivalent of getting a full workweek’s worth of tasks done in one day!!!
Bottom Line: If you align your tasks with your Biological Prime Time, work in focused 90-minute blocks, and structure your day to tap into flow state, you’ll dramatically increase your productivity and energy.
Ready to master your energy management?
Here are two POWERFUL STRATEGIES to help you STAY SHARP and ENERGIZED all day long: 1) Morning Rituals and 2) Daily Recharges. These make all the difference when it comes to effective energy management.
Strategy 1: Morning Rituals for Peak Performance
How you start your morning dictates the momentum of your day. If your mornings are rushed or reactive, it’s harder to find your rhythm. But if you create a mindful, focus-boosting morning ritual, you’ll feel sharper, calmer, and ready to tackle your day.
Here’s how to design a 5-Step Morning Ritual:
- Hydrate First Thing: Your body wakes up dehydrated. Drink 16oz of water (bonus: add a squeeze of lemon) to jumpstart metabolism and brain function.
- Move Your Body: Light movement—whether it’s a 10-minute walk, yoga, or stretching—increases oxygen flow to your brain, reducing grogginess.
- Practice Stillness: Spend 5-10 minutes on meditation, gratitude, or deep breathing. This regulates your nervous system and sharpens focus.
- Fuel Your Brain: Skip sugary breakfasts. Instead, opt for: Scrambled eggs with spinach; A protein smoothie with chia seeds and berries; Steel-cut oats with almonds and banana
- Set Your Priorities: Before diving into emails, write down your top 3 most important tasks for the day. Align your schedule with your Biological Prime Time to tackle these tasks with maximum efficiency.
Bonus 🔥 Dr. Nandi’s Morning Hack: The “No Phone for 30” Rule.
For the first 30 minutes of your morning, do NOT check your phone. Protect your mind from distractions and start the day on your terms.
Strategy 2: The 11-Minute Recharge Rule for Quick Energy
No matter how strong your morning routine is, energy dips are inevitable—especially in the afternoon. That’s where the 11-Minute Recharge Rule comes in.
Short, intentional breaks can completely reset your mind and body, helping you avoid burnout and maintain focus. Here’s how to do it:
- Step Away: Change your environment—stand up, stretch, walk to a window, or step outside. [Takes 2 Minutes]
- Breathe Deeply: Try the 4-4-4-4 Breathing Technique: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat 5 times. Note: It’s best if you inhale through the nose and exhale through the mouth. [Takes 3 Minutes]
- Move Your Body: Shake out tension with a quick stretch, neck rolls, light yoga, push-ups, or squats. Combine these and get that blood pumping. [Takes 5 Minutes]
- Hydrate & Refocus: Drink a glass of water and reset your focus on one high-value task. [Takes 1 Minute]
Why It Works: The science is simple.
✅ Deep breathing reduces cortisol (stress hormone).
✅ Movement increases circulation, sending oxygen to your brain.
✅ Hydration prevents mental fatigue.
These small steps can prevent energy crashes and keep you performing at your peak.
Bonus 🔥 Dr. Nandi’s Energy Hack: Schedule Recharge Breaks at Least Twice a Day.
Set alarms for mid-morning (around 10:30 AM) and mid-afternoon (around 2:30 PM) to take your 10-minute energy break. You’ll feel refreshed, focused, and ready for the rest of the day.
How These Strategies Work Together:
A powerful morning ritual sets the foundation for success, while strategic energy recharges ensure you sustain peak performance throughout the day.
Remember these key takeaways:
🔹 Align your work with your Biological Prime Time (BPT) to optimize focus. This could mean 6 AM, 7:30 AM, 10 AM, or 1 PM—or some other time. Figure out the BPT that works for you.
🔹 Work in 90-minute focused blocks and take breaks to avoid burnout. Use your alarm and stay on task. Then, get up, clear your mind, hydrate, and move around.
🔹 Tap into flow state to get more done in less time. This is deep work at its finest.
Implement these strategies to boost your energy, sharpen your focus, and get more done without burning out.
Final Thoughts to Reflect On:
1) What’s ONE CHANGE you can make to your morning routine?
2) At WHICH TIMES will you incorporate energy recharges into your day?
Be decisive and proactive, and watch your energy improve.
Stay Energized and Stay Vital,
Partha Nandi, MD
Keynote Speaker on Vitality at Work & New York Times Bestselling Author
Pick up a copy of Heal Your Gut, Save Your Brain.
Visit ParthaNandi.com for more information or to work with me.
P.S. Share this newsletter with a colleague or a member of your team. You can help hold each other accountable on the journey to improved energy management and focus at work.
