Understanding and Harnessing Circadian Rhythms for Peak Performance
Like many across the country, I recently finished binge-watching HBO’s gritty medical drama, The Pitt. While I admire Dr. Robby and the day crew’s relentless dedication during their demanding 15-hour shifts, what always captivates me is the transition to the night shift. It takes a special kind of person to thrive as an emergency room doctor overnight. As Dr. Abbot, the night shift’s attending physician, rallies his team before a shift, he calls them “the night crawlers” — the group responding to the most bizarre and urgent cases because “we are the weirdest and wildest of them all.”
This vivid portrayal sparked reflection beyond the drama itself. It reminded me how crucial it is to acknowledge that each individual possesses a unique circadian rhythm, an internal biological clock that dictates when they feel most alert and cognitively sharp.
The Science Behind Circadian Rhythms
Contrary to popular belief that people are simply “early birds” or “night owls,” research reveals a broader spectrum of peak performance times. Personally, I find my mental acuity peaks in the morning, with a notable decline by mid-afternoon. However, this pattern is not universal. A recent study published in the Journal of Sleep Research identified four distinct circadian profiles, illustrating that some individuals reach their cognitive peak later in the day.
What determines these differences? Primarily genetics play a decisive role, supported by age-related changes. Teenagers and young adults often have later chronotypes, while older adults tend to peak earlier. Environmental factors like light exposure, physical activity, and meal timing can influence circadian rhythms but cannot fundamentally alter one’s innate clock. As UCLA Health explains, the biological clock we are born with largely shapes our daily energy and focus patterns.
For leaders and managers, understanding these rhythms is more than academic. Scheduling demanding tasks without regard for when employees are at their cognitive peak risks undercutting productivity and, ultimately, business results.
Building Work Schedules Around Your Team’s Best Hours
Most people have a general sense of when they function best. If you’re unsure, keeping an energy journal to track alertness and motivation throughout the day can be illuminating.
Leaders often enjoy more flexible schedules than their teams. As a CEO, for example, I can step out for a midday walk or take a longer lunch without scrutiny—a privilege not commonly afforded to most employees. It’s important to recognize that many employees may hesitate to disclose their peak hours unless a culture of psychological safety is established.
Stefan Volk, a management professor writing for Harvard Business Review, recommends using tools such as the Munich ChronoType Questionnaire to assess team members’ productivity rhythms. Such assessments can reveal when energy levels align or diverge, enabling leaders to strategically schedule complex tasks, demanding meetings, or less intensive work accordingly.
While it is impractical to overhaul the traditional workday entirely, being mindful of task timing can make a significant difference. For instance, if your lead engineer is most focused in the late morning, avoid scheduling weekly check-ins during this window. For collaborative projects, understanding each person’s chronotype can inform when to allocate deep work versus coordination efforts.
At Jotform, I prioritize leading by example. I reserve my mornings for deep, uninterrupted work and avoid non-essential meetings during these hours. This approach signals to employees that honoring their own optimal working times is valued and acceptable.
Just as Dr. Abbot’s team thrives during the night’s quiet yet critical hours, some of your employees likely excel outside conventional business hours. By aligning work schedules with your team’s natural rhythms, you empower them to deliver their best performance—an outcome beneficial to all.
