Episode 23 | Creating Flow in Your Workday

Episode Summary

Building on the previous episode’s focus on morning routines, Niamh takes a closer look at creating flow throughout the workday. 

Instead of trying to maintain peak performance from start to finish, Niamh explores how to structure your day to align with your natural energy rhythms. The episode covers why breaks matter, how to approach different types of tasks (strategic vs. tactical), and how to factor in variables like responsive roles, collaboration, and the length of tasks. 

Key Points Discussed

Energy is Not a Straight Line:

• Don’t aim for constant high performance all day; accept that energy fluctuates.
• Organise tasks so that you tackle high-focus work during peak times and easier tasks when energy dips.

Breaks Are Foundational:

• Regular micro-breaks (2–10 minutes) can reset focus, prevent mental fatigue, and reduce errors.
• Make breaks a core part of your routine—this foundation supports all other adjustments in your schedule.

Match Your Work Style to Your Role:

• If your role is highly reactive, reserve at least one hour for focused tasks.
• If your role is more predictable, allow buffer time for the unforeseen.

Strategic vs. Tactical Tasks:

• Schedule strategic, complex tasks when you have the most energy.
• Group tactical tasks together and remember to take short breaks to combat monotony.

Consider Solo vs. Collaborative Work:

• Highly collaborative roles need flexibility for unscheduled interactions and quick pivots.
• Solo workers might need intentional check-ins or social contact to prevent isolation and maintain motivation.

Tracking Time & Lifestyle Alignment:

• Track your time to understand task durations and refine your schedule.
• Align your habits—such as pre-work and post-work routines—to support daily flow and well-being.

Practical Tips from the Episode:

• Assess your current daily and weekly routine.
• Introduce one small change—like adding a micro-break or shifting a strategic task to your peak energy period—and note its effect.
• For reactive roles, protect a time block each day for key priorities.

Until next time, stay well and have a better workday.

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