Structure work in 90-minute focus blocks with recovery breaks

Your body operates on ultradian rhythms — approximately 90 to 120 minute cycles of high performance followed by a need to recover. Fighting these cycles creates chronic fatigue; working with them multiplies output. Do 90-120 minutes of completely uninterrupted focused work, then take a full 20-30 minute break where you completely disconnect. No multitasking, no snacking while working. The body runs on roughly 200 different wave-like cycles, from heartbeat and breathing to these longer ultradian cycles. Honoring them can dramatically increase life satisfaction and sustainable performance. The key distinction is between complete focus and complete rest — not partial effort at both simultaneously. This is the engine inside the 60-60-30 system: two 60-minute blocks separated by genuine renewal, then a 30-minute recovery.