Mit dem Biorhythmus umgehen und die eigene „innere Uhr“ bestimmen

Zumindest in den deutschen Arbeitszeitgesetzen ist die Existenz der inneren Uhr schon anerkannt. Denn hier sind regelmäßige Pausen und Höchststundenzahlen pro Tag und pro Woche vorgesehen, die dafür sorgen, dass der Biorhythmus des Arbeitenden und seine innere Uhr einigermaßen anerkannt werden.  Und jeden Arbeitenden ist eigentlich klar, das es keinen Sinn macht, ohne Pause und an vielen Tagen mit Überstunden zu arbeiten. Denn die Leistung der Arbeit hängt davon ab, dass man zu den besten Zeiten seines Biorhythmus topfit und motiviert ist.

Dabei ist der Biorhythmus als Zyklus von vielen Tagen wissenschaftlich unbestätigt. Wissenschaftlich gut anerkannt ist aber die innere Uhr, denn man kann für jeden Menschen einen typischen Tagesablauf mit Hochs und Tiefs zeichnen, die seine Leistungsspitzen und Leistungsgrenzen klar aufzeigen. Diese innere Uhr ist als Biorhythmus für jeden spezifisch, wenn sich auch schnell einige allgemeine Tendenzen aufzeigen lassen.

Je nach Biorhythmus-Typ spricht man eher von einem Langschläger oder von einem Frühaufsteher. Dieser Biorhythmus-Typ ist genetisch bedingt und lässt sich nur schwer beeinflussen. Die innere Uhr eines Langschläfers lässt sich kaum auf einen Jobbeginn um 7 Uhr oder noch früher umstellen. Am besten sucht man sich dann einen Job, der späteren Beginn und spätere Aktivitäten unterstützt. Doch nach ziemlich unterschiedlichem Beginn im jeweiligen Biorhythmus haben alle Arbeitenden relativ schnell nach Arbeitsbeginn eine Leistungsspitze. Es ist also im Sinne der inneren Uhr am Besten, wenn dann schwierige und anspruchsvolle Aufgaben löst. Routinetätigkeiten wie E-Mail-Bearbeitung oder Dokumentenverwaltung sollte man eher verschieben, am besten auf den  Nachmittag, wenn jeder ein Leistungstief in seiner inneren Uhr erleben wird. Dazwischen verlangt aber der Biorhythmus eine etwas längere Pause. Wichtig zur Unterstützung und Festigung der inneren Uhr ist auch, dass man während der Pause wirklich keine Arbeit erledigt, also den Arbeitsraum verlässt und auch das Handy abschaltet.

Hat man eine solche Pause für den eigenen Biorhythmus vorgesehen, dann kann man danach noch mal eine Leistungsspitze in der inneren Uhr nutzen. Diese ist aber kürzer als am Vormittag. Danach gehen dann im Sinne des Biorhythmus nur noch die Routine-Tätigkeiten, bevor am frühen Abend eine längere Pause ansteht. Diese ist besonders wichtig für den Biorhythmus der Nachtarbeiter, wenn diese nochmals eine Arbeitsschicht einlegen wollen oder müssen. Besonders Studenten oder Textarbeiter haben typische Abends- oder Nachtarbeitsphasen und sollten zur Steigerung der Leistungsfähigkeit jede Ablenkung vermeiden.

Wer sich und sein Arbeitsverhalten regelmäßig beobachtet, kann sehr gut diesen Biorhythmus für sich bestimmen und hat dann „nur“ noch das Problem, seine Arbeitssituation seiner inneren Uhr auch optimal anzupassen. Gelingt dies, dann können die innere Uhr und der eigene Biorhythmus zur optimalen Leistungssteigerung genutzt werden.

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