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Beginner Technique
Ultradian Rhythm Technique
Align with your natural biological cycles using science-backed 90-minute work sessions for deeper focus and sustained productivity.
25 min work
5 min break
Deep focus & task completion
Try with Bento
4.9on App Store
95%
Effectiveness
60%
Flexibility
More structured than Flowtime, shorter sessions than 52/17
The Flow
Visual Breakdown
See how a complete work cycle looks with this technique.
Cycle 1
25 min focus
5 min break
Cycle 2
25 min focus
5 min break
Cycle 3
25 min focus
5 min break
Cycle 4
25 min focus
5 min break
15 min long break(after 4 cycles)
0 min25 min30 min
Getting Started
How to Practice
Follow these steps to master the technique and maximize your productivity.
1
Work in 90-Minute Blocks
Set a timer for 90 minutes and commit to single-task focus on your most demanding cognitive work. Eliminate distractions completely—close email, silence notifications, and create a boundary that protects this deep work session. Use the first 10-15 minutes to build momentum as you transition into deep focus, then ride the wave of peak mental performance for the remaining time.
2
Take 15-20 Minute Breaks
When the session ends, take a substantial break that allows genuine mental and physical recovery. This isn't a quick stretch—it's a deliberate rest period that lets your brain consolidate what you've learned and prepare for the next cycle. Step completely away from your work: take a walk, do light exercise, have a meal, or practice relaxation techniques. Avoid screens and cognitive demands during this recovery window.
3
Track 4-5 Cycles Per Day
A realistic workday accommodates 4-5 ultradian cycles (6-7.5 hours of focused work with breaks). Attempting more leads to diminishing returns and burnout as you push beyond your biological capacity. Track which cycles produce your best work and how many you can sustain with consistent quality. This data helps you set realistic daily goals and schedule your most important work during your peak cycles.
4
Align With Your Energy
Pay attention to when your natural energy peaks occur throughout the day—typically mid-morning and late afternoon for most people, but individual patterns vary. Schedule your most cognitively demanding work during your personal peak windows and reserve your lower-energy periods for routine tasks, meetings, or administrative work. Over time, you'll identify your optimal rhythm and can structure your entire day around it for maximum effectiveness.
At a Glance
A quick comparison to help you understand the key differences.
| Aspect | Ultradian Rhythm (90 min) | Pomodoro (25 min) |
|---|---|---|
| Session length | 90-120 minutes aligned with biological cycles | Fixed 25-minute intervals |
| Daily cycles | 4-5 cycles (6-7.5 hours focused work) | 12-16 Pomodoros (5-6.5 hours with breaks) |
| Flow states | Supports deep flow for complex work | Flow interrupted by frequent breaks |
| Break duration | 15-20 minute substantial recovery breaks | 5 minute breaks (15-30 after 4 cycles) |
| Best for | Deep work, complex tasks, sustained concentration | Overcoming procrastination, varied tasks, building focus |
| Interruptions | Fewer transitions, deeper immersion | More frequent context-switching |
| Cognitive demand | Requires strong focus capacity | More accessible for beginners |
| Energy alignment | Works with natural biological rhythms | Uses arbitrary time-based structure |
Best Practices
When to Use This Technique
Maximize effectiveness by using it in the right situations.
Best For
- Starting a new project or task
- Working on cognitively demanding work
- Building a focus habit from scratch
- Tasks with clear milestones
Avoid When
- Creative flow states that shouldn't be interrupted
- Meetings or collaborative sessions
- Tasks requiring continuous attention (like debugging)
- When you're already in deep focus
Pro Tips
Expert Advice
1
Prepare your task list before starting your first Pomodoro
2
Use the 2-minute rule: if interrupted, note it and return within 2 minutes
3
Track Pomodoros per task to improve future time estimates
4
Stand up and move during breaks - avoid screens
Avoid These
Common Mistakes
Checking messages "just for a second" during work periods
Skipping breaks when you feel productive
Using breaks to do light work instead of truly resting
Not protecting Pomodoros from interruptions
FAQ
Common Questions
Everything you need to know about this technique.
What is ultradian rhythm and how does it affect productivity?
Ultradian rhythms are biological cycles that occur throughout the day in roughly 90-120 minute intervals, governing fluctuations in energy, alertness, and cognitive capacity. First identified by sleep researcher Nathaniel Kleitman (who discovered REM sleep cycles), these rhythms continue during waking hours, creating natural peaks where mental performance is heightened followed by troughs where recovery is needed. Chronobiologist Ernest Rossi later demonstrated that honoring these cycles—working during peaks and resting during troughs—optimizes productivity and prevents burnout. Fighting these natural rhythms by pushing through fatigue or interrupting peak states diminishes work quality and depletes energy reserves faster.
How is ultradian rhythm different from the Pomodoro Technique?
Pomodoro uses fixed 25-minute intervals based on time management principles, while ultradian technique follows your 90-120 minute biological performance cycles. Pomodoro is excellent for overcoming procrastination, managing distractions, and handling varied tasks throughout the day—its frequent breaks prevent fatigue and make starting feel manageable. Ultradian technique serves different needs: deep work requiring sustained concentration, complex problem-solving that demands extended focus, and tasks where entering flow state is crucial. Think of Pomodoro as sprints (ideal for varied work and building focus habits) and ultradian as marathons (ideal for deep, complex cognitive work). Many practitioners use both: Pomodoro for routine days with mixed tasks, ultradian for deep work days requiring sustained concentration.
Who should use 90-minute cycles instead of shorter intervals?
Ultradian cycles are ideal for knowledge workers engaged in complex cognitive tasks: software developers debugging intricate systems, writers crafting long-form content, researchers analyzing complex data, strategists developing business plans, or creatives working on demanding projects. If your work requires deep thinking, holding multiple concepts in working memory, or achieving flow states, 90-minute blocks provide the runway you need. However, this technique is less suitable for highly interruptible work environments, jobs requiring constant responsiveness, or beginners building focus capacity (start with Pomodoro and graduate to ultradian as your concentration stamina improves). If you find yourself just hitting your stride at the 25-minute mark and resenting the interruption, you're a candidate for ultradian work.
How many 90-minute cycles can I realistically complete per day?
Most people can sustain 4-5 high-quality ultradian cycles per day (6-7.5 hours of deep work with breaks), though this varies by individual capacity and work demands. Elite performers like Cal Newport report 4 hours of deep work daily as exceptional; 3-4 hours is typical for knowledge workers. Pushing beyond 5 cycles (7.5 hours) usually results in sharply diminishing returns—work quality drops, mistakes increase, and recovery takes longer. Start with 2-3 cycles and gradually build capacity. Remember that deep, focused work is far more cognitively demanding than being "busy"—you're not weak if you can't sustain 8+ hours of genuine deep work; you're human. Protect the quality of your cycles rather than maximizing quantity.
Explore More
Related Techniques
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Flowtime Technique
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52/17 Method Timer
Use the science-backed 52/17 method—52 minutes of focus followed by 17 minutes of rest—for optimal productivity.
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