FIVE TAKEAWAYS FROM THE POWER OF WHEN

The Power of When: Discover Your Chronotype and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More By Michael Breus, PhD Little, Brown 384 pp; $36.50

Most of the life and career tips we come across involve “what” to do or “how” to make an improvement – but “when is the ultimate life hack,” says Dr. Michael Breus. “When,” he suggests, relates directly to the “who” that is you. The Power of When will advise you on when to (and not to) do everything from making important career decisions to making equally important trips to the bathroom (pro tip: not in the middle of the night, and if so, investigate why). Here are your takeaways:

1 Humans evolved to do most things according to their Circadian rhythms; something thrown permanently off-kilter by the invention of the incandescent light bulb, which,

2 Dr. Breus notes, allowed night to become “optional.” Or maybe it’s made a lot of other things “mandatory.” Dr. Breus defines the four major “chronotypes” as: Dolphins – insomniacs and neurotic light sleepers (10 per cent of the population); Lions – morning-oriented optimists (15 to 20 per cent); Bears – the most socially conventional (50 per cent); and Wolves – night-oriented creatives (15 to 20 percent). Knowing your chronotype will help you both tailor your most effective schedule and decide on an animal motif for your kitchen.

3 The biggest overlap in the timing of “good moods” for all chronotypes is later in the day, which explains why social activity and dating tend to be evening activities. The exceptions are Lions, who are happiest in the morning, but their “bad moods” are mild by comparison – so Lions actually continue to be positively annoying throughout the day.

4 For the body, the best times for cardio exercises are: Lions – 5:30 p.m. (energy boost late in the day for longer capability to annoy); Dolphins – 7:30 a.m. (will actually help them sleep more deeply later); Bears – 7:30 a.m. or noon (helps burn fat and control appetite); Wolves – 6:00 p.m. (nocturnal hunting, or equivalent). Ealry morning exercise can present risks for all chronotypes due to lower core temperatures and reduced flexibility.

5 For the mind, the best times to see a therapist or to meditate are: Lions – morning (why wait to talk about how great things are going and how much you’re going to get done today!), Bears – midmorning to mid-afternoon (maximum time away from your desk?); Dolphins – late afternoon to early evening (Dr. Breus notes that dolphins are the most likely to seek therapy, though not always the most in need of it); and Wolves – evening (this does not mean your therapist can be a bartender).