The Ultradian Method
Start with two 90-minute sprints. Build to six. The biological rhythm your brain already runs on, and the execution rhythm your business needs.
Why 90 minutes
Based on Nathaniel Kleitman's discovery of the Basic Rest-Activity Cycle (BRAC): the brain cycles through roughly 90 minutes of rising and falling alertness.
The floor and the ceiling
Two 90-minute sprints is the daily minimum, about three hours of real work. Six sprints is the ceiling for a full execution day.
Six sprints, the same shape every time
A full day runs from your most important work in the morning through to wrapping up and prep in the afternoon, with each sprint aimed at a single outcome.
When the day is already booked
Even with a calendar full of meetings, you can still protect two high-value sprints in the morning.
Decades of focus, thousands of people
Peter Moulton developed this method over 30 years helping teams do their most focused work.