Work/Rest Cycles
True or False: Taking regular breaks throughout the day improves focus and creativity.
True
Name one app that helps with time management or focus.
Google Calendar, Notion, or Forest
What should you do if he wants to perform at his best throughout the day?
Prioritize sleep and avoid early meetings to conserve energy and make better decisions.
What happens to your focus if you work through natural energy dips without a break?
It declines.
What is one habit high performers use to stay organized and focused?
Setting clear priorities
What is the recommended duration for a break after working for 90 minutes to maintain productivity and avoid burnout
A 20-30 minute break.
How Masters are Productive?
What should you do to maintain her peak performance while training?
balance intense training with recovery strategies like sleep, stretching, and mental relaxation.
What does research suggest is the ideal amount of sleep (in hours) for most adults to maintain optimal cognitive function and productivity?
7 to 9 hours of sleep.
Name a daily routine many high performers use to maintain mental clarity.
Morning rituals like meditation, exercise, or journaling
What type of break is most effective for restoring energy and maintaining productivity during long work sessions?
A physical break, such as walking or stretching, to recharge both mentally and physically.
What is the first step to creating your ideal work/rest cycle?
Identifying your peak productivity hours
Name a historical artist who used naps to fuel creativity.
Leonardo da Vinci
How long does an Ultradian Rhythm cycle typically last?
90–120 minutes
What do high performers often do during their breaks to stay refreshed?
Engage in active rest like walking or creative activities
Give one example of an activity that qualifies as active rest.
Walking, reading, mindfulness, or hobbies
What productivity method involves setting specific times during the day to work on different tasks and blocking out distractions?
Time Blocking.
What strategy do successful CEOs often use to maintain balance?
Work/rest cycles, prioritizing sleep, or scheduling downtime
What physical and mental issues can result from chronic overwork?
Burnout, health problems, and reduced creativity
Why do high performers value sleep as part of their routine?
It supports recovery, focus, and long-term health
What is the formula for sustainable success mentioned in the seminar?
Intentional work + Strategic rest = Consistent performance
What’s the difference between productivity and performance?
Productivity is about how efficiently tasks are completed; performance is about the quality and impact of the work.
What should you do if he wants to maximize his decision-making efficiency?
limit meetings, work during his most productive hours, and focus on high-quality decisions.
What is the name of the 90–120 minute energy cycle we experience throughout the day?
The Ultradian Rhythm
How do high performers manage distractions during focused work periods?
They use techniques like time-blocking, deep work, or turning off notifications