The Effective Night Owl

Happy Friday! In a world that glorifies early rising as synonymous with productivity, let's challenge the norm and celebrate the unique strengths of “Night Owls”. It's essential to recognize that most tips boosting personal development can actually be implemented at any time during the day. If you identify as a "Night Owl" and want to discover personalized tips from like-minded individuals in the corporate world, simply respond to this email and introduce yourself (I will then follow up with more info). For those who are "early risers," read on to better empathize with your Owl friends and colleagues and share the recommendations below with them.

The effective Night Owl

We all belong to one of three main chronotypes, which dictate peak alertness and preferred sleep times. Approximately 10-30% of the population consists of (1) Early Risers (Larks), who joyfully greet the sun, usually waking around 6 am and reaching their energy peak by late morning. Another 10-30% are (2) Night Owls, identifying as "evening types," waking around 8 am, with energy peaking in the late afternoon and evening. The majority, around 40-80%, are (3) Middle Birds, exhibiting a mix of morning and evening preferences. It's common for individuals in this group to identify more with either morning or evening preferences (find your chronotype here).

How did we all end up having different chronotypes? Our diverse chronotypes are deeply rooted in our genes, particularly the PER3 gene. Evolutionary theorists propose that this variation in sleep patterns made us more likely to survive as a species, as our ancestors took "shifts" protecting the collective. While genetics set the stage, external factors like work schedules and culture can shape our chronotypes (See American moms in Spain, surprised about the playgrounds being full at 7-9pm). The next time you question why you struggle in the morning, remember it's a symphony of biology, genetics, and daily rhythms.

Owls face an unfair disadvantage. Despite an equal distribution of "Larks" and "Owls," the cultural mantra of "early to rise" as the universal path to productivity and success, overshadows the fact that "Night Owls" can be more creative and even more intelligent overall. However, societal structures favoring early risers, such as an 8am start at school and the 9-to-5 workday (over other things) have led to "Night Owls" facing more health issues and reporting lower levels of happiness.

It's time to change this narrative. Social media productivity gurus glorify early rising as a predictor of success. Books like "The 5 AM Club" emphasize the transformative power of a "Victory Hour" in the early morning. However, the reality is that the activities they undertake can be accomplished effectively at other times during the day, but such concepts are absent from mainstream discussions.

Take Action: Shifting Perspectives and Strategies

Step 1: Engage in the Conversation: Respond to this email if you want to explore productivity tips for "Night Owls" further.

Step 2: Strategies for Night Owls: Based on my own research I recommend the following options:

• Convert: Gradually shift your waking time earlier, implementing one of these 11 great tips for a smoother transition.

• Disrupt: Think outside the box. Seek permission to start your day later, maintaining the same tasks as early risers but with a delayed schedule (2-3 hours later). Some have found success working West Coast time, while living on the East Coast.

• (Recommended) Adapt: Tailor your schedule to societal norms while recognizing your body's rhythms. For instance, consider my proposed "90min-9PM Club" to win the (next) day:

  • Exercise: Dedicate the first 20 minutes to gentle physical activity, like yoga or a moonlit walk.

  • Reflection: Allocate another 20 minutes for mindful reflection, journaling thoughts, setting intentions, and acknowledging achievements. Quickly review your upcoming calendar.

  • Learning: Spend 20 minutes on personal development, whether through reading, watching educational content, or online courses.

  • Streamlined Morning Planning: Invest 30 minutes in preparing for the next day, removing morning friction by organizing clothes and planning your breakfast. You can also do a #Closing Shift to have a clean home at the start of the following day.

Although not intuitive, you can achieve the same productivity levels at night with some creativity and a willingness to challenge norms.

This is the rhythm of the night,

Jorge Luis Pando

"Early to bed and early to rise, makes a man healthy, wealthy and wise"??? How about: "Practice consistent sleep, exercise, reflection, and learning, at whatever time suits you best."