Finding the rhythm in your work: the power of flow and rest

In today’s hyperconnected world, finding a sense of rhythm in your work can feel like a challenge. Between tight deadlines, constant notifications, and endless to-do lists, it’s easy to forget that we each have a natural work rhythm–a unique flow that helps us operate at our best. The key to sustainable productivity lies not only in recognizing that rhythm but also in embracing the importance of regular breaks and rest.

The Case for Rhythm and Rest

Although amazing, our brains and bodies aren’t designed for nonstop output. Research has shown that humans naturally work best in cycles, often referred to as ultradian rhythms. These cycles alternate between periods of high focus and energy (about 90-120 minutes) followed by periods of lower energy when the body craves rest. Ignoring these natural rhythms can lead to burnout, while working with them can enhance focus, creativity, and overall well-being.

Taking breaks isn’t slacking–it’s strategy. They allow the mind to recharge, spark new ideas, and prevent fatigue from dulling your edge. In fact, some of the most successful leaders in history embraced this approach, understanding the restorative power of stepping back.

Lessons from President John F. Kennedy

President John F. Kennedy, known for his cool-headed leadership and sharp intellect, was a firm believer in the power of rest. During his presidency, he famously incorporated daily naps into his routine. Every afternoon, Kennedy would retreat to his bedroom for a 30-minute nap. This habit wasn’t indulgent; it was strategic. He recognized that the demands of leading the free world required him to stay sharp and alert, and those short rests helped him maintain his energy and focus.

Kennedy’s naps are a prime example of working in harmony with one’s natural rhythm. Instead of pushing through exhaustion, he honored his need for rest, knowing it would enable him to perform at his peak when it mattered most.

“…rest isn’t a sign of weakness–it’s a cornerstone of resilience.”

Recognizing Your Natural Flow

Finding your own rhythm starts with self-awareness. Ask yourself:

When do I feel most energized? Are you a morning person or do you hit your stride later in the day?
How long can I focus before needing a break? Pay attention to when your concentration begins to wane.
What activities energize or drain me? Recognize what tasks align with your flow and plan accordingly.

Once you’ve identified your natural work patterns, create a routine that supports them. If you’re sharpest in the morning, tackle your most challenging tasks early. If your afternoons are sluggish, reserve that time for lighter, less demanding work.

Building Rest into Your Day

Integrating regular breaks doesn’t mean sacrificing productivity; it means prioritizing it. Here’s an example of how to make rest a part of your rhythm (you can also develop your own):

Avoid your smartphone first thing: From when you wake through the first hour of your day, try not opening your phone. This allows your brain to naturally transition from delta to beta state.
Adopt the Pomodoro Technique: Work for 25-50 minutes, then take a 5-10 minute break. After four cycles, take a longer 15-30 minute rest.
Take movement breaks: A short walk or some light stretching can reset your energy and improve circulation.
Power naps: Follow Kennedy’s lead and consider a brief nap (10-20 minutes) if your day allows.
Schedule downtime: Block off time for hobbies, mindfulness, or simply doing nothing. These moments of stillness can refuel your creativity. Your schedule is your friend!

Finding your rhythm isn’t just about getting more done–it’s about creating a sustainable way of working that respects your well-being. By embracing breaks, recognizing your natural flow and leaning into practices that enhance focus, you set yourself up for long-term success.

As President Kennedy’s leadership demonstrated, rest isn’t a sign of weakness–it’s a cornerstone of resilience. So, give yourself permission to pause. Find your rhythm, and watch how your work–and your life–begin to transform.

If you found this post helpful, drop me a line. If you are curious about coaching, schedule a complimentary (no pressure) chemistry session.