How 90-Minute Work Cycles Prevent Costly Mistakes and Sustain Peak Performance

If your focus fades after a few hours, it’s not a lack of discipline. It’s biology.

Your brain naturally operates in 90-minute energy cycles. When you push past them, here's what it costs you: 

• the strategic decision you made at 4pm that should have waited until tomorrow,
•  the critical detail you missed in a contract review, 
• the innovation opportunity your tired brain couldn't see.

The “90-minute rule” is simple: work with focus for about an hour and a half, then take a 10–15 minute break. Add hydration, movement, and deep breathing to help balance your nervous system.

Here’s what happens when you align with your body’s natural rhythm:

•  energy stays steady, 
• decisions sharpen,  
• performance improves without burnout.

The executives who do this consistently don't just work more hours - they make better calls in fewer hours and compound those gains over weeks and months.

Focus is renewable when managed wisely.

Start tomorrow with one focused 90-minute block, then explore performance resources at https://eliteexecutive.ca.

Work with Elite Executive:

1. Free worksheet

The Fast Stress Management Worksheet provides a clear pathway to peak performance that you can use today. Grab it here.

2. Talk to me

Book a free call. We'll discuss where you're stuck and whether EMDR or coaching can help. Schedule here.

3. Work together

The EMDR Peak Performance Core Program is for leaders ready to operate at their peak. Learn more.