We all know that procrastination is a difficult problem to overcome in our day-to-day lives. But the good news is that there are tools that can help you maximize your productivity and leave these harmful habits behind.
In this guide, we will help you find your Biological Prime Time—and once you do, you’ll be able to do more of what matters most to you.
What Is Biological Prime Time?
Biological Prime Time (BPT) is the window of time in which the body’s energy levels are at their highest.
Most people are only aware of their circadian rhythm, which is a 24-hour cycle that tells your body when to sleep and when to wake up.
BPT is different from the circadian rhythm because it’s based on ultradian rhythms—the body’s natural work/rest cycle wherein peak productivity can be achieved every 90 to 120 minutes, followed by a period of rest, and so on.
So, if you’ve got an important project due soon, when are the best times to work on it?
The answer lies in understanding how our bodies work during different times of the day. Of course, BPT will vary from person to person depending on many factors, such as age, gender, genetics, sleeping habits, work habits, and so on.
But because our bodies are made up of similar organs and systems, there are a few general factors you can use to know your Biological Prime Time and how to use your body clock to beat procrastination.
Procrastination: What Causes It?
Procrastination is a problem that plagues many of us. It is estimated that 15% to 20% of adults struggle with lifelong procrastination. But why do we fall into these harmful habits?
Here are some common root causes:
- You put off completing tasks because you have an aversion to failure and being judged by others.
- You lack motivation and drive—you don’t feel like doing much at all. This can happen due to boredom over the given task, anxiety, or depression.
- You don’t know where or how to begin a certain task. Sometimes we need help getting started because we are so overwhelmed by what needs to be done that we feel paralyzed with indecision and anxiety.
Now let’s talk about ways to beat procrastination by finding your Biological Prime Time.
How Do You Find Your Biological Prime Time?
If you’re between the ages of 25 and 45 and struggle with procrastination, you may wonder if there’s a way to figure out how to get things done.
It can take time to figure out where to begin. Here are some tips on how to calculate your Biological Prime Time:
- Ask yourself these questions: What activities do I feel most energized by? When do I tend to focus best? When would I choose to go to bed? When would I want to spend most of my free time? What times throughout the day do I feel most productive? What are my favorite times to work on tasks requiring creativity or problem-solving?
- Look at your calendar. Do you have patterns in your schedule that stand out? Are there certain days of the week when you feel more focused than others? The best way to figure out when you’re at your peak is to keep a diary for one week and track your energy levels throughout the day. At the end of the week, look for patterns.
- Try new things. If you don’t want to wake up early and work out in the morning, schedule it later in the day and evaluate how you feel about making it a new habit.
Spend Your Time on Things That Matter
A lot is going on in your life. Focusing on what matters most to you can be challenging, especially when so many other things require your attention.
But if you want to break the cycle of procrastination, you need to start by evaluating what’s worth your time.
That means taking a few minutes daily to reflect on what you want out of life and what is holding you back from getting them. Be honest with yourself about your current situation and outline ways to move onward and forward.
It might be hard at first, but once you shift your mindset, it will get easier.
Check out Virtue Map to eliminate procrastination habits for good.
You can also click below to take the Virtue Map initial quiz to receive a plan ready for you in just a few minutes!