The 90-minute Block Technique
Professor K. Anders Ericsson and his colleagues at Florida State University studied a range of elite performers, including athletes, musicians, actors and chess players. What they found was that the best performers typically practice in uninterrupted sessions lasting no more than 90 minutes. Typically, they would start in the morning and take a break between sessions. They would rarely work for more than four and a half hours on any given day.
This 90-minute interval may be effective because it works in line with our “ultradian rhythm”. Over 50 years ago, sleep researcher Nathan Kleitman found that while we sleep, our bodies progress through the five stages of sleep, from light to deep, over 90-minute periods. What is less known is that he also observed that our bodies follow the same rhythm during the day, moving from high to low alertness. This is our ultradian rhythm.
By mapping our work onto our ultradian rhythm, we can take advantage of our natural periods of alertness to work at a high intensity, and use those periods of low alertness to renew ourselves, physically, mentally and emotionally.