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"When: The Scientific Secrets of Perfect Timing" book notes



These are my personal book notes from Daniel Pink's "When: The Scientific Secrets of Perfect Timing." They are for myself, but I hope they might be useful to you too.

Table of Contents




You are a different kind of organism based on the time of day. For example, school tests show worse results later in the day, especially if there are fewer computers than students available. Every person has a chronotype, such as a late or early peaker, or somewhere in the middle (like most people). You can assess your chronotype here:

Chronotype Assessment

Following your chronotype can lead to more happiness and higher job satisfaction.

Daily Rhythms



Peak, Trough, Rebound (Recovery): Most people experience these periods throughout the day. It's best to "eat the frog" or tackle daunting tasks during the peak. A twin peak exists every day, with mornings and early evenings being optimal for most people. Negative moods follow the opposite pattern, peaking in the afternoon. Light helps adjust but isn't the main driver of our internal clock. Like plants, humans have intrinsic rhythms.

Optimal Task Timing




Exercise Timing



Exercise in the morning to lose weight; you burn up to twenty percent more fat if you exercise before eating. Exercising after eating aids muscle gain, using the energy from the food. Morning exercises elevate mood, with the effect lasting all day. They also make forming a habit easier. The late afternoon is best for athletic performance due to optimal body temperature, reducing injury risk.

Drinking Habits




Afternoon Challenges ("Bermuda Triangle")




Breaks and Productivity



Short, restorative breaks enhance performance. Student exam results improved with a half-hour break beforehand. Even micro-breaks can be beneficial—hourly five-minute walking breaks can increase productivity as much as 30-minute walks. Nature-based breaks are more effective than indoor ones, and full detachment in breaks is essential for restoration. Physical activity during breaks boosts concentration and productivity more than long walks do. Complete detachment from work during breaks is critical.

Napping



Short naps (10-20 minutes) significantly enhance mood, alertness, and cognitive performance, improving learning and problem-solving abilities. Napping increases with age, benefiting mood, flow, and overall health. A "nappuccino," or napping after coffee, offers a double boost, as caffeine takes around 25 minutes to kick in.

Scheduling Breaks




Final Impressions



- The concluding experience of a vacation significantly influences overall memories.
- Restaurant reviews often hinge on the end of the visit, highlighting extras like wrong bills or additional desserts.
- Considering one's older future self can motivate improvements in the present.

The Midlife U Curve



Life satisfaction tends to dip in midlife, around the forties, but increases around age 54.

Project Management Tips




These insights from "When" can guide actions to optimize performance, well-being, and satisfaction across various aspects of life.

Other book notes of mine are:


E-Mail your comments to paul@nospam.buetow.org :-)

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