The Power of When Book Review and Circadian Rhythms

I’ve worked out over the years that I get a lot more done first thing in the morning (between around 6am and 9am) than any other time of day. According to Dr Michael Breus, author of The Power of When, this aligns with my Lion Chronotype! This might be the case but it also coincides with when no-one else has really started calling or emailing me so I don’t get interrupted like I do later in the day. After listening the-power-of-whento Dr Breus on Ben Greenfield’s Podcast I was prompted to pick up his book.

There are some interesting ideas relating to our body clocks, different Chronotypes and the best time to do various things throughout the day. However I’m not sure I’d recommend the book too strongly as a lot of the information I found slightly irrelevant and the rest is available on the Power of When website (The Power of When website) and Ben Greenfield’s podcast (https://bengreenfieldfitness.com/podcasts/) for free. A more detailed review of the book can be found below but I would recommend checking out Greenfield’s Podcast and if you’re into ‘health-hacks’ he has some other really interesting material there.

In the Power of When book Dr Breus reframes conventional wisdom of ‘early birds’ and ‘night-owls’ into 4 categories he calls Lion, Bear, Wolf and Dolphin, which he calls Chronotypes. The book and Ben Greenfield’s podcast on the subject cover these in more detail but Lion’s tend to rise early and be more responsive and productive in the morning whilst tiring early in the evening. Wolves on the other hand struggle with early starts and stay up later into the night. In my opinion these types of classifications tend to be on a spectrum rather than distinct categories but I can out as a Lion in the Chronotype quiz (fairly near the Lion / Bear border!). The book and Ben Greenfield’s podcast on the subject cover these in more detail but Lions tend to rise early and be more responsive and productive in the morning whilst tiring early in the evening.

Book Highlights:

For me the quiz, which is linked to above, was fairly interesting to find out what Chronotype best fit with me and the characteristics of that Chronotype. I think some people who may struggle with sleeping or feel tired during the day may find that some awareness of your natural body and hormonal rhythms would be useful. It may even prompt some people to restructure their day for more productive.

The bulk of the book is looking into any activities you may do in a typical day and then suggests when it might be best to try and complete those activities and why, for each Chronotype. So they cover relationships, fitness, health, sleep, eat and drink, work, creativity, money and having fun.

I found some of the later sections on Chrono-seasonality interesting. The premise being those living in places where the length of days and nights varies dramatically between winter and summer will typically want to sleep more in the winter and less in the summer. In the UK, where I live, we get very short winter days and short summer nights. I decided to black out my windows as I found that in the summers, when it gets light around 4am, meant I slept quite poorly. I’ve also been fortune to travel to some tropical destinations and found I’ve always slept really well. For example at Christmas I was in Costa Rica and I typically woke up with sunrise around 5.30am, was outside most of the day getting tons of natural light and then crashed out around 9.30pm which is a few hours after sunset.

Limitations:

One point is I felt that some sections seemed a bit surplus to requirements and actually the bulk of the interesting stuff could have probably been covered in an article. So it felt sometimes like the author included anything and everything to pad the book out.

I think the main limitation of the book is that some of the recommendations are a little unrealistic for some people and our lives get in the way. For example, I think sleep is a really important part of being healthy and something most people don’t get enough of. I’ve got lots of friends who have stressful jobs and young kids and simply don’t get enough sleep. In Dr Breus’ book he advocates a sleep pattern and trying to stick to that even at weekends when some may like to stay in bed longer. In my humble opinion if you’ve only slept 4 hours a night Monday to Friday then I would sleep as much as possible at weekends to catch up. Obviously the optimum strategy  is consistent bedtimes and wake up times that fit with your natural body clock but that isn’t realistic for most. This is true for a lot of other recommendations in the book – most people have fairly strict schedules when it comes to work hours, when kids need to be dropped off and collected from school, etc….. so simply can’t change most of this schedule. That said if these things are meaning you aren’t sleeping enough then a dramatic life change – like moving house or changing jobs – is certainly worth considering.

If you want to check the book out you can buy it on Amazon here – the Power of When – but I’d recommend instead listening to the relevant podcast and taking the quiz as linked to above before doing so.

 

 

 

Goals For the Year / Tools of Titans

I’m not one for New Years resolutions but have in the past set goals and tried to introduce new positive habits. Therefore I’ve set various goals and habits for the year and will look into others in future posts. The goal covered later in the post is to do with my business and the habit I’m looking to introduce is maintaining this blog!

I read a lot of non-fiction / popular science type books and many have referred to regular writing as being beneficial in many ways. One way is simply to improve one’s writing. Beyond that if you have any sort of online presence such as a blog, a company website or have to correspond with people by email then being able to communicate in writing in an effective way is hugely beneficial. My business goal for the year is covered below but will involve creating significantly more website content and blog posted than I currently do so I want to be in the habit of writing on a daily basis. The aim with regards to the blog is to update it once or twice per week and beyond that daily journaling will help me to create content and ideas. The journaling idea and the change I’m looking to make are both inspired by Tim Ferriss and therefore I’ve included in this post is a brief review of his latest book that I recently read.

I was away in Costa Rica over Christmas and spent most of my time surfing, relaxing in the sun and reading – one of the books I read was Tim Ferriss’s Tools of Titans. I’ve been reading Timtoolsoftitans‘s books for several years, ever since the 4 hour work week, and have also listened to his podcasts for a few years.

Prior to reading Tim’s books I’d dipped in and out of certain ‘self-help’ type books and I hadn’t found them that interesting or practical. With the 4 hour work week I found genuinely useful ideas and practises that have slowly crept into my day to day activities. Through Tim and other writers (they’ll get mentions in future posts) I have looked to improve areas of my life that are important to me such as my health and my work life. Willpower is rarely sustainable so making something a daily habit, like brushing my teeth, gives me a much better chance of maintaining it long term. So with blogging and journaling the aim is to commit 10 – 30 minutes first thing every morning (or at least 5 days a week). My working day doesn’t properly kick off until 9am and I’m fortunate to work from home so I have plenty of time to fit this in before my phone starts ringing and emails start rolling in.

Tim Ferriss does keep very good company and Tools of Titans is a collection of ideas from his podcasts with various high functioning guests. I read the Kindle version and like to bookmark various pages for future reference. It is the kind of book you will dip in and out of regularly but not necessarily read cover to cover. That said, I did read it cover to cover to make sure I didn’t miss anything – I found some of Tim’s most interesting contributors those I’d never heard of before so just going to chapters with the familiar names may not have been as rewarding for me. If you were to listen to all of Tim’s podcasts and condense them into the most useful highlights you’d have something similar to this book but if you don’t have the time or inclination to do that I would recommend checking this book out and making notes and / or bookmarking things that peak your interest. If you’re not familiar with Tim’s work I would recommend starting with either the 4 Hour Work Week or the 4 Hour Body depending on whether your interests lie in Lifestyle Design and Productivity or Heath and Fitness. His other book – the 4 Hour Chef – I found less interesting but it might be worth checking out if you can’t cook but want to learn some basics. I also find his podcast interesting and a habit I introduced last year was going for walks whilst listening to Podcasts – Tim’s along with various others – have been hugely interesting and useful.

So on to one of my goals for the year – the aim is to make my main income fully remote. This blog is not part of that directly so if you find my writing clumsy, boring or irrelevant that is fine – this is more a tool to get my thoughts down and make myself accountable on my goals. I am going to recommend certain books and products through this blog but my main income comes from a completely unrelated business. That business is a property finance consultancy where I work with property developers to help them fund construction projects and property acquisitions. I can do a lot of work remotely, and most of my work is done from home, but currently need to attend meetings fairly frequently and this is something I’m looking to change. I have been doing this for over 10 years and have worked for myself for around 8 years. I enjoy my work, find it interesting and like working for myself but I would like to spend more time overseas and pursuing other interest so if I can remove myself from areas of my work or change the way I monetise my business that would allow my to leave my current base (London, England) for longer periods of time. As part of that I need to also address the accommodation situation – I currently rent an apartment in Central London with my girlfriend. This is fairly expensive and that is fine while we’re here but if we were to be overseas for an extended period then renting here and somewhere else doesn’t make sense.

I’ll pick up on this and some other goals in future posts. They include health, fitness, creating better habits for myself and business related goals. I’ll be including very brief reviews of books, podcasts, supplements and other resources I’ve found useful along the way.