Take more breaks, get more done? How 90-minute cycles work for ADHD.
The #1 challenge I hear from my ADHD entrepreneur clients: "I'm putting in loads of time and energy, doing all the 'right things,' but I'm not seeing results that match my effort."
Sound familiar?
If you're working hard but still feeling stuck, there might be a simple biological explanation - and an even simpler solution.
The 90-minute productivity secret
Most of us have heard of circadian rhythms - our 24-hour biological cycle that tells us to be awake during the day and sleep at night.
But what most people don't know is that we also have ultradian rhythms - 90-120 minute cycles that repeat throughout our day regulating our energy, just like circadian rhythms regulate our sleep-wake cycle.
During each cycle:
For about 90 minutes, you have high-frequency brainwaves (prime time for focused work)
Then for 20-30 minutes, you have lower-frequency brainwaves (your brain's natural rest period)
What happens when you ignore these rhythms?
When you start feeling that mid-cycle dip in energy, what do you typically do?
If you're like most of us, you:
Grab another coffee
Eat a chocolate bar for quick energy
Push through the fatigue
Scroll through emails or social media as a "break"
But here's the problem - none of these actually restore your brain's energy.
Instead, your productivity steadily declines throughout the day. By afternoon, you might be physically at your desk, but your brain is running on fumes.
Why this matters even more for ADHD brains
This affects everyone, but it's especially important for ADHD brains.
ADHD people are sprinters, not marathon runners. We work really, really hard and fast and frantically... or not at all. There's rarely a middle ground.
Because of this "sprinting" approach to work, our hormones and energy levels get more elevated when we're working than they do for neurotypical people.
So if you're trying to work a standard 9-5 day, you're essentially trying to sprint for 8 hours straight!
The result? By evening, you're completely exhausted. Your brain is zapped. And the next day, you're not back to full productivity.
The simple solution that changes everything
Take a proper 15-20 minute break every 90 minutes.
Not a "check email" break. Not a "scroll LinkedIn" break. Not a "do that life admin task I've been putting off" break. A genuine reset.
During these breaks, try:
Going for a short walk
Doing some gentle stretching or yoga
Lying down and listening to calming music
Making a cup of tea and drinking it mindfully
Any non-work activity that genuinely gives your brain a rest
This simple change can create dramatic results.
Meet Sarah
Sarah* is a busy consultant with two children, who used to work all the time. Despite her long hours, she struggled to feel productive and accomplished at the end of each day.
When she learned about working with ultradian rhythms, she decided to try something different. She created what she calls her "Golden Window" - 90 focused minutes in the morning dedicated solely to high-value activities.
The results amazed her.
Sarah found she was accomplishing more in that single 90-minute session than she had previously been doing in an entire day.
She still had meetings and handled other tasks throughout her day, but as long as she protected that morning Golden Window, she felt good about her productivity.
One simple change in how she structured her workday - working with her brain instead of against it - completely transformed her experience of work.
Why this works so well
Historically, humans would have used their high-energy periods for hunting, building shelters, and other demanding tasks. The low-energy periods would have been for resting, eating, and connecting with others.
Modern life ignores these natural rhythms, but our biology hasn't changed.
By working with your ultradian rhythms, you align your energy cycles with your brain's natural patterns - directly boosting your executive function and focus. This is especially important for ADHD brains (which already have that 30% delay in executive function!)
When you work with your ultradian rhythms:
Your executive function improves
Your focus sharpens dramatically
Your overall energy increases
You can actually switch off in the evening
Your next day starts with a full tank instead of residual exhaustion
When I started implementing this approach, I noticed the difference within just three days. I felt completely different - more energetic, more focused, and far more productive.
The return on investment is incredible:
It costs nothing
You'll likely get MORE done in less time
You'll feel better physically and mentally
You'll reduce the constant ADHD overwhelm
Your challenge for this week
I challenge you to try this for just three days - don't overthink it! Just give your ADHD brain the breaks it needs and see how much more you get done:
Set a timer for 90 minutes when you start working
When it rings, take a FULL 15-20 minute break from all work
Do something genuinely restful during this time
Notice how you feel when you return to work
Repeat throughout your day
You might be surprised how quickly you feel the difference - many of my clients report feeling more clear-headed, less anxious, and significantly more productive within just those three days.
Pay attention to how much you accomplish in those focused 90-minute blocks compared to your usual work pattern. Remember, the goal isn't to work more hours, it's to accomplish more in the hours you work!
If you're thinking "I can't possibly take that many breaks!" - don't worry, I felt exactly the same way at first. But I promise, your ADHD brain will thank you once you try it.
*Name changed to protect anonymity.
