The Daily 90-20min Reset Program For Your Brain – 5 Steps To Regeneration And Increased Productivity
Updated: Aug 7, 2022
Written by: Ralph Wilms, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
When one of my clients went from being the head of marketing to becoming the CEO of a commercial bank, I gave him a warning: “Use the 90-20 rule to manage your time. Be mindful of your energy system, especially your heart.” But it wasn't until one year later, when heart palpitations appeared and his cardiologist gave him a clear warning, that he began to apply the 90-20 rule consistently. After some weeks, his heart problems disappeared.
Our brain needs a neuro-break now and then, called the ultradian healing response.
Our brain needs a neuro-break now and then. More precisely, we should allow the brain a rest period of 15-20 minutes after every 90 minutes of focused concentration. After 1½ hours, a mechanism kicks in that causes the brain to enter a regeneration cycle, called the ultradian healing response, provided we notice it and allow it to happen. In this neuro-pause, self-healing processes in the body become active, and the brain can delete unimportant data to be able to absorb and process information again afterward.
This 90/20-minute brain rhythm is not noticed by most people because the unconscious, collective belief of our high-performance culture is being "busy all the time." Since it is hardly known that the brain needs a break after 90 minutes of focused attention, we constantly flood it with new information.
The brain silently calls out: "Timeout! Mental constipation!"
When people try to meditate, the first thing they experience is "mental constipation." There's no space in the mind. There is no button to turn off the inner radio nor a remote control to change the movie in the head theater. The clearest pattern by which we recognize that it's time again to do nothing is that we change focus. From laptop to cell phone, from cell phone to internet, from the internet to paper, from paper to conversation, from conversation to meetings, from meetings back to the laptop, and so on. In between coffee and sugar, move on to the next thing to focus on. We are focus addicted. What we miss in this "rush" is the subtle call of body and brain for a "timeout."
The reverse REM phase
In the 1950s, Eugene Aserinsky and Nathaniel Kleitman from the University of Chicago discovered that every night after 90 minutes of deep sleep, we shift into a 20-minute REM phase. This rhythm is maintained for the entire time we sleep, meaning we dream intensely every 90 minutes, whether we remember our dreams or not. During the REM phase (REM= Rapid Eye Movement), the brain keeps switching rapidly from one hemisphere to the other.
Little known is the fact that this rhythm also continues during the daytime, simply in reverse. So when we synchronize with this inner bio-rhythm of our brain during the day as well, not only does our ability to concentrate and immune system benefit, but creativity increases as well. Brain and body will recover optimally in these 15-20 minutes.
What are the subtle signals that can help us recognize the brain's daily rhythm and better synchronize with it?
absent-mindedness, empty look, being lost in thoughts
yawning, deep breaths, irritating tensions in the body
need to stretch or move, low energy level
stomach growling, sudden hunger, hiccups, burps
blanking out the outside world, sleepy, distracted, irritable, dissatisfied
a decline in the ability to concentrate; no longer able to listen; typing errors; memory problems
information can no longer be processed
Many people have lost contact with the natural rhythms of regeneration. The price of ignoring these subtle signals of the body and brain are Hyperactivity, compulsive behavior, excessive pressure in interaction with others, irritability, outbursts of anger, impatience and egocentric behavior, etc.
5 steps to regeneration and increased productivity
1. The first and most important step is to observe the subtle signs of fatigue and the decision to stop ignoring them. Since the signals are subtle, they are often drowned out by the stronger stimuli of the outside world.
2. Now, by all means, for 20 minutes, just ignore all electronic devices and seek out a quiet environment. The fewer external stimuli, the better you can turn inward.
3. Simple strategies:
Make yourself comfortable, close your eyes, and meditate (silencefinder app recommended)
Do nothing at all. Defocus, eyes can be open but not focused.
Yawning is very helpful.
Sky gazing, simply looking out the window is helpful
Feel into the inner sensations of your body, stretch your arms and legs
Take a walk, get in touch with nature
Listen to relaxing music
Observe your breath without interfering
4. Your mind may respond to the recommended strategies that this is not feasible for you, but don't let that impress you. We all tend to fill our day with appointments and activities, but hardly anyone can stop us from taking a 15-20 minute appointment with ourselves every 90 minutes! Start giving these breaks a permanent place in your daily schedule.
5. If you have an energy slump in the afternoon, reserve a bigger break for yourself there! If you sit a lot, take a walk or exercise break. You'll find that not only will you feel better and have more energy, but your ability to perform and concentrate will increase. Don't wait for Christmas or vacation to recover from the stress of the next few months.
Those who consistently follow the inner rhythms of the brain not only prevent burnout and crises but are rewarded with ever-deepening creativity. Creativity and inner guidance increase, the body rejuvenates, and a comprehensive serenity is always present. When we meet people each from a refreshed state of being, we need much less time to distinguish essential from non-essential. At the same time, our collaborators feel truly noticed even in brief encounters.
Author: Ralph Wilms, founder of Silencefinder, the intercultural meditation app
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Ralph Wilms, Executive Contributor Brainz Magazine
University degree in Social Sciences (Sociology / Political Science / Psychology) Clinical Psychologist, Founder of a Sustainable and Ethical Investment Company. Studies in Chinese Daoist philosophy. Training in techniques of contemplation and meditation in various spiritual traditions: Sufism, Chan Buddhism, Advaita Vedanta, Greek Mysticism. Member of Eurotas – The European Transpersonal Association. Founder of Silence Finder GmbH – Intercultural Meditation App. Meditation teacher and transpersonal coach. 35 years of experience in various meditation techniques and their practical application. Not bound to any spiritual tradition.
