The traditional 9am – 6pm workday has long been the cornerstone of office life, particularly in Asia, where cultural norms around hard work and long hours often dictate the rhythm of daily life.
But does this rigid structure align with our natural cycles of productivity and energy? Modern research into circadian rhythms and cognitive performance suggests that it might not. Instead, a closer look at how our bodies function throughout the day reveals potential mismatches between traditional work schedules and optimal productivity.
A Historical Perspective
The traditional workday is a remnant of industrial-era practices, designed to standardise labour across industries. Over time, it became a cultural norm, reinforced by societal expectations and economic demands. In many Asian countries, this schedule often extends beyond its nominal hours, with overtime work or late meetings becoming common.
While such a structure might offer predictability, it fails to consider individual differences in energy cycles and the natural fluctuations of productivity throughout the day.
Circadian Rhythms
Circadian rhythms are 24-hour cycles in our biological processes, including sleep, energy levels, and cognitive performance. They are regulated by the brain’s suprachiasmatic nucleus and are heavily influenced by light exposure.
The Productivity Curve
For most people, the day can be divided into distinct phases:
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- Morning (8-11 AM): Many individuals experience a productivity peak during the late morning. Cognitive functions like problem-solving, analytical thinking, and creativity tend to be at their strongest.
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- Early Afternoon (1-3 PM): After lunch, energy levels typically dip due to a natural drop in core body temperature. This is when many people feel sleepy or find it hard to focus.
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- Late Afternoon (4-6 PM): A second, albeit smaller, productivity peak occurs during this period, often ideal for tasks requiring focus and attention to detail.
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- Evening (7 PM onwards): Energy levels wane as the day progresses, making it harder to concentrate or tackle complex tasks.
The Asian Context
In Asia, cultural factors often exacerbate the misalignment between work schedules and circadian rhythms. The tradition of presenteeism—the expectation to remain at work for extended hours—can lead to burnout and reduced efficiency. Long commutes and late-night social obligations further disrupt natural cycles, leaving many employees perpetually fatigued.
Energy and Focus
Given these challenges, how can we better align our work schedules with our natural rhythms? Both individuals and organisations have roles to play.
For Individuals
Plan Work Around Energy Peaks
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- Schedule demanding tasks, such as brainstorming or strategy sessions, for late morning.
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- Reserve routine or less cognitively taxing work for post-lunch hours.
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- Use the late afternoon for detailed or finishing tasks.
Take Strategic Breaks
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- Incorporate short breaks every 90 minutes to align with ultradian rhythms, which govern cycles of high and low energy throughout the day.
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- Use the post-lunch slump for light physical activity or a brief nap if possible.
Optimise Sleep Hygiene
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- Prioritise consistent sleep and wake times to maintain a steady circadian rhythm.
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- Minimise screen exposure an hour before bedtime to avoid disrupting melatonin production.
Utilise Nutrition for Energy
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- Avoid heavy meals at lunchtime to prevent post-meal sluggishness.
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- Stay hydrated and choose snacks that sustain energy, such as nuts, fruits, or whole grains.
For Organisations
Flexible Scheduling
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- Offer flexible work hours to accommodate employees’ individual peak productivity times.
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- Implement policies that encourage working smarter, not longer.
Break-Friendly Environments
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- Design office spaces with rest zones for relaxation or light exercise.
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- Encourage regular breaks to help employees recharge.
Promote Remote Work Options
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- Allow employees to work from environments that suit their energy needs, reducing the impact of long commutes or office distractions.
In Summary
The idea of a single “correct” work schedule is outdated. Emerging concepts like the four-day workweek or staggered shifts challenge the notion that productivity is tied to rigid schedules. For businesses in Asia, adopting such models could actually lead to improved employee well-being and higher output.
The traditional workday may no longer fit the modern understanding of human productivity and energy cycles. By acknowledging natural rhythms and making strategic adjustments, both individuals and organisations can create work environments that maximise focus, energy, and creativity.
While breaking away from entrenched practices may seem daunting, the benefits—reduced stress, enhanced productivity, and greater well-being—could make the effort worthwhile. Maybe it’s time to rethink the workday and create a more sustainable, human-centric approach to work.
