Our society puts a lot of emphasis on external knowledge-gathering. Obtaining degrees, certifications, and reading the latest developments in industry publications. We are taught to be conscious of ways that we can improve our knowledgebase and skillset. Yet, many of us are overlooking an opportunity to value-add by looking inward and positioning ourselves accordingly.
“For decades, organizations have optimized for efficiency of systems,” said Michael Platt, Faculty Director of the Wharton Neuroscience Initiative. “The next frontier is optimizing for the human brain. When we align work with how our brains actually function, adaptability becomes a structural advantage, not just a cultural aspiration.”
One component of this alignment is chronotype. Research by the Wharton Neuroscience Initiative in collaboration with the Slalom HabLab has shown working in tandem with your chronotype positively impacts individual and team performance. Let’s dive in.
What is a chronotype?
You’re probably familiar with circadian rhythms, or the 24-hour cycle where the body catalyzes necessary functions, including wake and sleep times, hunger and digestion, energy use and rest. Your chronotype, then, as described by UCLA Health, is the “subjective way you experience your circadian rhythm” within the day. In other words, some people have a chronotype that syncs with the sun, whereas others may not. Pop culture references the idea with terms like “morning birds” and “night owls.”
Your chronotype is predominantly genetic. Although it may shift some with age (see: your toddler self’s versus your teenage self’s wake-time preferences). While outside factors, such as light exposure and lifestyle choices can make mild impacts, it is preferable to notice and work with your natural tendency rather than fighting to overcome it.
Mt. Sinai Health recognizes neuroscientist Dr. Michael Breus’ four chronotype categories:
Lions: (15 percent of people) These are the folks who tend to wake around 5 AM and retire around 9 or 10 PM. This group is most productive in the morning.
Bears: (40 percent) Bears generally wake and sleep with the sun and are most productive between 11 AM and 6 PM.
Wolves: (30 percent) Up late howling at the moon, wolves typically wake around 9 AM and go to sleep around 12 or 1 AM. They are most productive at night.
Dolphins: (15 percent) These light-sleepers often experience insomnia and/or sleep anxiety. Dolphins fight sleep and wake frequently throughout the night. They are most productive mid-morning, generally between 10 AM and 2 PM.
Why does it matter?
It’s simple. “Timing is a hidden variable in performance,” executive director of the Wharton Neuroscience Initiative Elizabeth Johnson said. “We scrutinize talent, strategy, and technology, but rarely ask whether we’re engaging people at the moments their brains are best equipped to deliver.”
But it’s also nuanced. Your energy ebbs and flows throughout the day, providing varying peak output times based on task type. Some cognitive functions do not vary based on chronotype, while others – research shows attention and alertness – are quite impacted by time of day.
The Wharton Neuroscience Initiative and the Slalom HabLab explored chronotype and its impact on creative output. Participants completed both a chronotype assessment as well as an assigned creative task. The task was scored on four attributes: productivity, diversity of ideas, originality, and depth. Researchers then compared the average task scores for participants who completed the task during their peak time period based on the chronotype assessment and those who did not. The preliminary findings were clear: The group that completed the task according to chronotype, scored higher on average, across the four evaluation areas. Noteworthy differences emerged in the scores for originality and depth in particular.
“What this study shows is something neuroscience has long suggested: The brain is not uniformly optimized across the day,” said Michael Platt, Faculty Director of the Wharton Neuroscience Initiative. “When leaders expect peak performance at all hours, they’re operating under a biological illusion. High-performing organizations recognize that timing is a cognitive variable. Aligning work with neural readiness isn’t a perk, it’s a performance strategy.”
If I know I’m a night owl, is that enough?
Importantly, about 27 percent of participants in the Wharton study self-identified with a chronotype that did not match their assessment results. This suggests that on occasion, a disconnect exists between perception and reality.
We recommend the Morning-Eveningness Questionnaire (MEQ) for a scientifically-validated method to determine your chronotype. This assessment uses your reported behaviors to provide you with your placement on a continuum from “super lark” to “super owl.” In addition to your placement on the scale, this tool will provide suggested times when you may maximize your productivity for different tasks.
Additionally, we encourage you to incorporate this finding into daily life. Here are three ways to make the most of your results, and increase your productivity at work:
Share your chronotype with teammates and let them know your preferences for allocating time. Additionally, ask those you work closely with how they work best.
If you’re a night owl and your co-worker a morning lark – kismet! You can pass work off between you efficiently. Two night owls? Again, kismet! You can work creatively together later in the afternoon, or you can meet for administrative discussions earlier in the day and block time for deep work during your productive late afternoon hours.
To build on the last idea; when possible, block out your calendar based on your chronotype. Place tasks that are more creative, analytical, or administrative in nature where they might make the most sense for you in your day. The MEQ will provide key insights for understanding this timing.
Generally, attempt to adhere your schedule to your chronotype for both work and social activities. Determine when deep work makes sense, as well as exercise and social activities. For example, dolphins are generally suited to morning exercise to stave off grogginess, whereas bears may choose to work out in the morning or in the early evening to match their energy peaks. Finally, when looking to socialize, consider if a morning coffee or an evening happy hour would better suit your sleep needs than a late night. Prioritize sleep and wake times that will maximize your energy.