THE POWER OF WHEN – The Power of “When” Which of the 4 Types Are We? Dolphin, Lion, Bear, and Wolf? And How to Use Time to Have the Most Impact on Us?
Although everyone in this world has the same 24 hours per day, it must be accepted that not everyone can work the same amount of time. This may be due to environment, personality, or even the burdens that each person has to shoulder. Therefore, even though we say that everyone has the same amount of time, in theory yes, but in practice no.
We all wonder why our friend can do 4-5 tasks in a day, while we finish 1-2 before the day is over. Or even when studying for a subject, we only spend 2-3 days, but our friend takes a week to study for 1 subject. Although 24 hours in a day may not always go as slowly as we would like, people always wish that a day had more than 24 hours. When the benefits you are looking for are more important than the time, it makes you feel that there is not enough time.
Within the same 24 hours, we have different “biological clocks.” In the book THE POWER OF WHEN by Michael Breus, a famous psychologist, he divided the 24 hours of our lives into 4 types: dolphins, lions, bears, and wolves.
“Everything you can do or must do is controlled by your physiological rhythms, even if you are not aware of it.”
The biological clock, or the way we organize our bodies, is the criterion used to classify different patterns of 24-hour use. The early morning we talk about may not necessarily mean good, but society has shaped it into a good thing. Even though waking up early may make you sleepy in the afternoon and sleep early in the evening, the time you choose to spend has an impact on your well-being, your physical, intellectual, and emotional performance each day. The biological clock of each person can be divided into 4 types of animals as follows:
1. Dolphin : Can’t sleep, can’t sleep deeply, wakes up easily, doesn’t feel refreshed when waking up, always depends on coffee. There are 10% of
the world’s population.
2. Lion: Wakes up early, very energetic, enthusiastic and works efficiently in the morning, but must go to
bed early. There are about 15-20% of the world’s population
. 3. Bear: Why does the body flow with the situation? Can work during the day but doesn’t refuse the opportunity to take a nap during the day
. There are about 50% of the world’s population.
4. Wolf: Night hunter, eyes open at night, sleeps during the day, the later it gets, the more lively it becomes. There are about 15-20% of the world’s population.
“Thank you, watchmaker, Sun.”
Since you were born, you have been the clockmaker or the custodian of sleep rules all your life. I am not talking about your mother who told you to go to bed early when you were a child or your father who stayed up until dawn watching football with you. The perfect custodian of sleep rules for all human beings is the sun. Sunlight stimulates the release of cortisol, a stress hormone, into the body. When its levels rise, the body automatically signals to wake up. In addition, when the sunlight disappears, the body synthesizes melatonin, a sleep hormone, and you start missing your pillow and your soft bed.
“Everything changed when Thomas Edison invented the light bulb in 1879.”
From people who depended on the sun for their daily lives, the advent of light bulbs changed the way many of us perceived day and night. People stopped sleeping when the sun went down, choosing to go out into the night, letting the moonlight bathe them in joy, partying wildly. Many may remember the sluggish feeling and slight headache when they raised their last glass of wine with their friends at 7:00 a.m. People’s lives changed. Many people had their own schedules, and they wanted to live their lives without considering the sun anymore.
“Modifying cortisol levels helps many dolphins cope better with insomnia.”
People in the Dolphin Time Zone often have insomnia. Even the slightest noise will often wake them up. Continuous work and unacceptable little rest cause abnormal cortisol secretion. At night, the cortisol level is too high to close your eyes to sleep, but the brain is bright and ready to work. The mind may get lost in the morning, and there will be gloom and anxiety in the evening, repeating in this manner.
“During the day, think about all the thoughts that often bother you at night and keep you awake.”
After waking up in the morning, you can take a cold shower or exercise to increase your cortisol levels and body temperature. You can also add caffeine with a cup of coffee during the day. Have a proper lunch to overcome fatigue. After that, until 4 pm is the time when you are most alert. This is the perfect time to be productive at work. For dinner, you can eat carbohydrates to increase serotonin hormone and reduce cortisol. After 8 pm is the best time for sex. Oxytocin, the love hormone, helps create a positive relationship with the bed and eliminates anxiety. At 11:30 pm is the time when you should be in bed to relax and prepare for sleep.
“Lions need to spread their energy throughout the day.”
Lions are the type of people who are eager to succeed. Lions’ sleepiness evaporates and disappears into the air before dawn, and cortisol is high when the sun sets. That is, they wake up early to work and go to bed as early as possible. Lions’ energy only lasts for the first half of the day. In the evening, they are exhausted and miss out on many exciting things. What they can try is to eat a lot of protein for breakfast. Having sex in the morning will make you calm and ready to take on things. The time before noon is the most important time to be productive. In the afternoon, try to do activities that stimulate creativity. Try exercising in the evening before going into the evening. Taking a cold shower and avoiding carbohydrates for dinner will help you enjoy the hours after 7 p.m.
“Bear can find time to work during the weekdays to avoid weekend burnout.”
Bears tend to work, eat, and sleep irregularly. They are often too tired to socialize on their days off. The grogginess after getting out of bed will push you back onto the couch. Working late, sleeping too long, and not sleeping on your days off will leave you feeling exhausted from Monday morning. It can take them days to recover from this fatigue. If you think you are a Bear, start by setting your alarm clock at a specific time. Maybe waking up at 7 a.m. Have sex or exercise after waking up to boost your energy levels during the day. Eat protein for breakfast and take a walk for lunch before eating. After eating, take another walk. You can boost your concentration during the day with coffee or take a 10-15 minute nap after lunch. You will still be refreshed after work. Use this time to do what you want to do instead of the weekend when you are exhausted. After 10 p.m., you can take a shower, meditate, or stretch before bed.
“Wolves need to take advantage of the morning when their bodies are just waking up.”
By nature, wolves are active in the dark. It is very difficult to live in this mode. Wolves usually have a decrease in melatonin levels in the morning and eventually disappear by noon. So what wolves can do is try to spend free time in bed at 7 am to restore brain function. Then force yourself to get up, eat protein for breakfast. You can ask the lion for the recipe. Then try to go for a walk, exercise, get sunlight when the sun is out. Melatonin is expelled and movement will accelerate the circulation of cortisol. Before 11 am, after that you can rely on a cup of coffee. In the afternoon, try to eat lunch and return to work efficiently. In the evening, try to have a snack and talk to your colleagues for a bit. And then exercise or take a short walk in the evening. Before finishing with a meal at 8 pm.
“If you do things at the right time, you will succeed.”
Everyone has experienced a lack of energy, even kings of the jungle like lions, elusive dolphins, giants like bears, and even the villains of fairy tales like wolves. The good news is that you can get things done when you run out of energy, even if you have the same 24 hours. Use different brain-boosting scenarios to your advantage. When your cortisol levels are high, you should focus on things that require your analytical abilities, such as strategy building, negotiations, interviews, or other mentally demanding tasks. When your cortisol levels are low and your brain is slowing down, it’s best to focus on routine tasks, creativity, easy conversations, and relaxation.
Conclusion
People often say that not having enough time is a problem for everyone. To get the most out of your 24 hours, you need to define the needs of your body and brain. Find a pattern that works for you in the way you want and your body needs. Try to treat your body like a lover because it will be with you until the end of the day. Start listening, learning about its needs, and trying to respond to what it is telling you. Even small changes like choosing dinner, changing your waking or sleeping time, or having sex can improve the efficiency of each hour of your day.
“A person who has a reason to live will spend most of his 24 hours being a dolphin, a lion, a bear, or a wolf.”
From the book THE POWER OF WHEN – The Power of “When”
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