The 90/10 Rule: How to Design Your Day Around Your Energy Levels

Have you ever noticed how your energy fluctuates throughout the day? Some moments you're unstoppable, while at other times, even simple tasks feel overwhelming. The 90/10 Rule is a powerful productivity method that helps you structure your day based on your energy levels — not just time. This simple approach can help you work smarter, not harder, and avoid unnecessary burnout.

What Is the 90/10 Rule?

The 90/10 Rule suggests that you should spend 90% of your peak energy hours on your most important tasks and reserve the remaining 10% for low-energy, less demanding activities. Instead of forcing yourself through tasks when you're running on empty, you align your work schedule with your body's natural rhythms.

By working with your energy instead of against it, you can achieve more in less time while feeling more balanced and productive.

Why It Works

Your brain isn't designed to perform at 100% capacity all day long. According to productivity research, our cognitive performance follows ultradian rhythms — natural cycles of high and low energy that repeat every 90-120 minutes.

By identifying your personal energy peaks and valleys, you can schedule high-focus tasks during your best hours and use low-energy windows for administrative work, emails, or small to-dos.

How to Apply the 90/10 Rule to Your Daily Routine

1. Identify Your Energy Peaks

Track your energy levels for a few days to find out when you're naturally most focused and productive. A simple way to do this is by using a Mood Tracker to log your energy and mood throughout the day.

👉 Download our Mood Tracker (Free) now to start tracking your energy patterns — here.

2. Prioritize Your High-Energy Time

Once you know your peak hours, block out that time for your top 1-3 most important tasks of the day — the ones that require deep thinking and creativity. Use the Three-Task Rule to keep your to-do list simple and avoid overwhelm.

3. Automate Low-Energy Tasks

Save your low-energy periods for repetitive or administrative tasks — emails, organizing files, or updating spreadsheets.

Pro Tip: Use Excel formulas like VLOOKUP, Pivot Tables, and Conditional Formatting to automate data entry tasks and make your low-energy hours even more productive.

If you're looking for an easy way to manage your daily tasks and budget, check out our Family Budget Planner Spreadsheet — here.

4. Use Time Blocking

Design your schedule with intentional blocks of focused work and recovery periods. The Pomodoro Technique works perfectly alongside the 90/10 Rule, helping you maintain focus during high-energy windows while allowing small breaks to recharge.

Benefits of the 90/10 Rule

✅ Increased productivity without working longer hours
✅ Lower risk of burnout
✅ Better time management
✅ Improved focus and mental clarity
✅ More consistent progress on long-term goals

How Excel Can Help You Apply the 90/10 Rule

Spreadsheets can be a great tool to map out your energy patterns, plan tasks, and track productivity. Create a simple daily planner using conditional formatting to mark your energy peaks and valleys visually.

If you're not sure where to start, try our The Ultimate Printable Habit Tracker (23 Pages) — here — to design a productivity routine that fits your lifestyle.

Final Thoughts

The 90/10 Rule is a game-changer for anyone who wants to optimize productivity without pushing themselves to the brink of exhaustion. By working with your body's natural rhythms, you can achieve more while protecting your mental and physical well-being.

Start small — identify your energy peaks, plan your day around them, and watch how this simple habit transforms your productivity.