The method
The Ultradian Method
Start with two 90-minute sprints.
Build to six.
The biological rhythm your brain already runs on. The execution rhythm your business needs.
The Ultradian Method structures your workday into two to six 90-minute focus sprints, each followed by a 15-minute recovery break. It's built on the ultradian rhythm, your brain's natural ~90-minute cycle of peak focus and rest, first identified by sleep scientist Nathaniel Kleitman, so you do deep, high-value work in alignment with your biology instead of against it.
The rhythm
Why 90 minutes.
In the 1950s, Nathaniel Kleitman discovered that the human brain cycles through periods of high alertness and rest every 90 minutes, day and night. He called it the Basic Rest-Activity Cycle, or BRAC. You already run on it. You already know what 90 minutes of real focus feels like, because you've done it before. The hour and a half before a deadline. The block after coffee where the work actually moved. The window between school drop-off and the first call.
The Method makes that rhythm something you do on purpose instead of by accident.
Focus · Mic muted
75 minutes of execution, then 15 minutes fully unplugged. One ultradian cycle.
Two to six
The floor and
the ceiling.
Two 90-minute sprints a day is the minimum. That's three hours of real work, surrounded by a community of people doing the same thing. Most weeks, two will move you further than the eight or ten unfocused hours you used to do.
Six is the ceiling. That's a full execution day. Six sprints, six 15-minute community breaks, lunch and a reset in the middle. It's not for every day. It's for the days where the week gets made.
You pick the count. The room runs either way.
What a full day looks like
Six sprints.
Same shape every time.
- 017:30 AM · 90 min
Revenue Generation
Your highest-value 75 minutes. The work that matters most, at peak capacity.
- 029:15 AM · 90 min
Creative & Strategic
Deep thinking. Proposals, content, strategy: the work that needs real focus.
- 0311:00 AM · 90 min
The Revenue Rhythm
Relationships. CRM, direct calls and video, nurturing, brand.
- 041:15 PM · 90 min
Administrative
Email, scheduling, follow-ups, operations. The work that doesn't need peak focus.
- 053:00 PM · 90 min
Development & Learning
Skills, learning, market research. Build the expertise.
- 064:45 PM · 90 min
Completion & Prep
Review what got done. Finish loose ends. Plan tomorrow's sprints.
Two-sprint days
When the day
is already booked.
Meetings start at noon. You have three deadlines this week. You don't have six sprints. You have two.
Most people take the morning pair. Revenue Generation at 7:30 AM. Creative & Strategic at 9:15. By 10:45 you've done your highest-value work and your deep thinking, before most people have finished their coffee. The rest of the day belongs to clients. That alone is more execution than most get in a week.
Who built it
Decades of focus.
Thousands of people.
Peter Moulton developed the Ultradian Method over three decades helping people and teams do their most focused work. The Method became the daily structure used by seasoned professionals and newcomers alike. It is the rhythm behind the results.
Two sprints tomorrow.
Start your free trial. Get into a room. Run the rhythm for a week.
7 days free. No card to start. $29 a month or $265 a year. Cancel any time.