Well-Being and Chronotype Awareness

Are you a Lark, Third Bird, or Owl?

By Tina Runyan, PhD, ABPP
Tend Health Co-Founder

Attention management is the “new” time management. That’s right, managing our attention is more important than managing our time. In today’s fast-paced world, effectively managing our attention is crucial—so thank you for sharing a bit of yours with me while you read this!

However, our attention can be quite fickle. It’s not just the constant distractions of social media that pull us away; throughout the day, our focus ebbs and flows, largely influenced by our chronotype.

You might wonder, what exactly is a chronotype? It refers to your natural preference for when to wake, sleep, and engage in activities.

Broadly, there are three chronotypes: Larks (early risers who go to bed early), Third Birds (who are mid on both ends of the schedule), and Owls (who wake and sleep later).

What is your chronotype? Understanding your chronotype can empower you to structure your tasks to maximize your attention, and thus ease in your work.

Analytical tasks, which require maximum focus and concentration, as well as decision-making, should be scheduled to coincide with your most alert time. Larks tend to be most focused in the early morning, while Owls shine during the early evening.

In contrast, creative and insight oriented tasks are better suited for the time of day when your focus might wane a little more, so this order is flipped – Larks excel with insight oriented tasks in the late afternoon or early evening and Owls should plan for morning.

Most of us do not have the luxury of scheduling our days and tasks according to our chronotype. And clinicians do not get to dictate a clinic schedule or their inpatient or ED shifts based on chronotype. The schedule is what it is.

So how else can we use these concepts to maximize well-being?

• Work the margins. Take control of your schedule with micro adjustments.. For example, if you know you are a Lark and have a free hour in the morning, do your most meaningful work, not e-mail or errands.
• Take advantage of your timing synchrony. Maximize when you do have control over your schedule, such as vacations or days off. Unleash your chronotype! Doing so will allow you to maximize rest and rejuvenation.
• Give yourself a break. No, Seriously, let yourself rest. Many of us find our work schedules don’t align with our natural chronotypes, leading to unnecessary stress and fatigue. Instead of another caffeine burst or pressing through to finish all your notes or clear that inbox, try taking a 30-60 second intentional break. Close your eyes, breathe deeply in and out through your nose, and recite a word or phrase or conjure an image that nourishes you. Simple. Effective.

Reference: The Scientific Secrets of Perfect Timing by Daniel Pink
https://www.danpink.com/books/when/

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About Tend Health

At Tend Health, our mission is to ensure all healthcare professionals have access to exceptional mental health care. We partner with organizations and training programs to provide low-friction, human-centered, and highly specialized support. Our doctoral-level clinicians also provide private one-on-one counseling and coaching for health professionals. Get in touch today to learn more.