Have you ever wondered why some parts of the day feel easier than others? Why does your mind function best in the morning, yet reading an email after lunch can feel overwhelming? The answer lies in your circadian rhythm—your body’s internal clock that regulates energy levels, alertness, and cognitive performance throughout the day. Just as your energy levels fluctuate throughout the day, different activities require different types of energy. The key is to find the best time to work on each activity.
In my book Timebox, I explore how aligning your schedule with your natural rhythm isn’t just beneficial for your health—it’s a game-changer for your productivity and well-being. Let’s examine the best times of day for various types of work based on how your brain and body actually operate.
Morning: Best Time To Work on Complex or High-Willpower Tasks
Your brain is sharpest in the morning, especially during the first few hours after waking up. This is your Power Time, ideal for tasks that require deep focus, strategic thinking, and willpower—like planning, writing, decision-making, and studying. Use these early hours to work on your most important goals—not email. Your willpower is at its maximum, so use this time to tackle tasks that require a lot of self-discipline.
Early Morning or Late Afternoon: Best Time To Work Out
You perform at your best physically either early in the morning, when your mind is sharp, or in the late afternoon before dinner, when your body feels warm and flexible. Schedule your workout for the early morning, ideally between 5 and 7am, or around 5 to 7pm before dinner. If you are in a super busy schedule and dedicating aa full hour to a workout seems out of reach, research from Google and Fitbit shows that keeping your body active even for 10–15 minutes of distributed activity can combat fatigue, increase energy, and enhance focus.
Early Afternoon: Best Time To Work On Admin and Auto-Pilot Tasks
After lunch, you may notice a dip in your energy levels and cognitive sharpness. This period is perfect for handling routine or administrative tasks that require less mental exertion, like replying to emails, arranging meetings, or updating documents. Consider this as your body’s “maintenance mode.”
Late Afternoon: Best Time To Be Creative
As the day progresses, your brain grows more divergent and creative. When you begin to feel a bit tired, you tend to restrain your thoughts less, which boosts brainstorming, content generation, and innovative thinking. Use late afternoon to do more creative work or uncover the blockers you found in the morning.
Evening: Wind Down with Reading or Reflection
After dinner your brain begins to slow once more. Your willpower reaches its lowest ebb. This offers an excellent opportunity to absorb content instead of creating it. Consider reading a book, listening to a podcast, reflecting on your day, or journaling your thoughts.
Best Time for Team Meetings and One-on-Ones
The best time to schedule One-on-Ones is mid-morning (9:30–11:00 a.m.), when energy remains high and individuals have had a chance to settle in. Such meetings tend to be more focused, productive, and emotionally connected. The best time for Team Meetings is Late morning (10:00–12:00) or early afternoon (1:00–3:00 p.m.). If the aim is high attendance, YouCanBookMe‘s research suggests that the best time and day is around 2:30 on a Tuesday.
Calendly research shows that Wednesday was the most popular day for work meetings, while Tuesday was the most popular day for virtual meetings.
Build Your Weekly Flow
If you engage in training or competition twice weekly, plan those sessions for the morning when you feel most alert. Use the remaining three mornings for your most critical tasks. This schedule allows you to maximize both your physical energy and mental clarity while avoiding burnout. I’ve observed that my optimal performance in sports occurs between 8 and 10 AM, and I cannot train too early or without having breakfast. Therefore, I dedicate three mornings to focused work and two mornings to intense exercise.
Time management isn’t just about discipline—it’s about working with your biology, not against it. By respecting your circadian rhythm and finding the best time to work on each activity, you’ll reduce stress, avoid burnout, and accomplish more with less effort.